Benefits of eating oranges are very numerous, either you take it in the raw form or refined form. However, eating oranges too much can as well pose some health challenges. In the post, we will exhaust the benefits of eating oranges, facts about oranges and benefits of oranges for weight loss.
Oranges also known as citrus are basically grouped into two categories’ bitter and sweet. However, the sweet category is mostly consumed.
Bitter orange, known as citrus aurantium is used to prepare marmalade or jam and their zest (outer skin) is also used as flavour for liqueurs like Cointreau.
The average size of an orange has approximately 85 calories. It does not contain fat, sodium or cholesterol. Oranges are also popularly known for their richness in vitamin C.
In addition, oranges are enriched with fiber. All of these nutrients accounts for the many health benefits of oranges.
Orange benefits for men and women
1. GOOD FOR THE HEALTH
Oranges are highly enriched with vitamin C, chlorine, fiber and potassium which play great roles in the wellbeing of the heart. The combination of these nutrients gives your ticker a big boost.
Potassium is an electrolyte mineral, which allows the passage of electricity through the body; in order to keep the heart beating. One of the main causes of arrhythmia (irregular heartbeat) is potassium deficiency.
A study conducted in 2012, showed that individuals who consumed 4,069mg of potassium daily had a 49% lower risk of heart disease, as opposed to those that consumed only 1000mg who stood a higher chance of heart disease.
A research stated that the potassium available in orange assists in the reduction of blood pressure, as such combating stoke. She also noted that oranges are also high in folate, a compound which decreases homocysteine level (homocysteine is a cardiovascular risk factor).
2. CONTROLS BLOOD SUGAR LEVEL
Even though oranges have a sweet and juicy taste, they contain less sugar. The abundance of fibre in oranges helps to balance the blood sugar level of the body. Orange is a healthy chow for people suffering from diabetes.
Fructose is the natural sugar in oranges, and it assists in ensuring that the blood sugar level does not rise too high after the intake of orange. The glycemic index of orange is 40; this is moderate and orange regarded as low in sugar, because only food with glycemic index of 50 and above are considered high in sugar.
3. REDUCES THE RISK OF CANCER
A study published by the America journal of epidemiology revealed that a regular intake of banana, orange and orange juice in the first two years of a person’s life decreases the chance of developing childhood leukemia.
The vitamin C and antioxidants contained is essential for building the body’s immunity resistance to disease like cancer. In addition, the fibrous nature of orange also affords for its protectiveness against cancer.
A suitable quantity of vitamin C is vital and has great benefits as an antioxidant; however the mandated therapeutic quantity for cancer is more than we can consume.
A study established that the vitamin C gotten from oranges may be channeled weaken colorectal cancerous cells; however 300-oranges value of vitamin C is required. Nevertheless, orange is very helpful to combat against cancer.
4. AIDS DIGESTION
Orange is a nutritional food that is low in fat. It has a low glymeric index which makes it a superlative food to take in order to fight against obesity; which leads to other cardiovascular diseases such as diabetes, stroke, high blood pressure and heart disease.
Food with high glycemic index prickles quickly, after ingested, while food with low glycemic index such as vegetables and fruits like oranges regulates the body sugar; thereby reducing fat.
5. IMPROVES SIGHT
Vitamin C is not the only vitamin contained in orange. Orange is also enriched with vitamin A, which contains carotenoid compounds such as zeaxanthin, lutein and beta-carotene.
These compounds help to prevent macular degeneration that results from old age; an irrepressible disorder that haze the central vision.
Vitamin A is also vital for the absorption of light to the eye, thereby improving night vision. Also, the American Optometric Association asserted that Vitamin C is a helpful nutrient for the reduction of cataract risks and also lowers the advancement of macular degeneration.
6. BOOSTS THE IMMUNE SYSTEM
Vitamin C contained in orange has been discovered to boost the immune system. It sifts and nullifies free radicals; in a bid to protect the body cells. Free radicals are the cause of severe ailments like cancer, heart disease.
Oranges reduces the chances of those ailments and also boosts the immune system, so that it will be stronger to fight viruses and infections like common cold which arise on a daily basis. It also prevents frequent ear infection.
7. FIGHTS DIABETES
Oranges are rich in fiber. Fiber helps to lessen the sugar level of people suffering from type 1 diabetes and also stabilize blood sugar and insulin level in individuals suffering from type 2 diabetes.
The American diabetes association records oranges and other citrus fruits as super food for people suffering from diabetes.
8. NUTRITIONAL VALUE
Many doctors suggest regular intake of orange due to its nutritional benefits. An average orange (about 154g) comprises of 80 calories, 0g of fat, 250mg of potassium, 19g of carbohydrate (14g of sugar and 3g of dietetic fiber) and 1g of protein.
Also, the intake of oranges affords the body with at least 130 percent of vitamin C, 2 percent of vitamin A and 6 percent of calcium required for the day.
Furthermore, oranges contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. The high vitamin C content (over twice the daily need) in orange, accounts for its ability to improve the body’s immune system.
Oranges also contain zeaxanthin, choline, and carotenoids. Choline is a significant nutrient found in oranges that aid sleep, controls muscle movement, develops learning and improves memory.
Choline also assists in developing the construction of cellular membranes and absorption of fat. Additionally, it supports in the spread of nerve impulses, and decreases prolonged inflammation.
9. Benefits of orange for skin
Just like the common saying of ‘an apple a day keeps the doctor away’; an orange a day also has huge significance to the internal, as well as the external parts of the body.
An orange a day can make your skin dazzling and fresher. As stated earlier, oranges holds antioxidants, which help secures the skin from damages initiated by free radicals; which can cause signs of aging and wrinkles on the skin.
Vitamin C acquired from orange also plays a vital role in the creation of collagen; which is the support system of your skin.
10. Prevents Constipation
Oranges contained with both soluble and insoluble fibre. These fibres assist in providing an efficient working of your intestines and stomach. They also fight against irritable bowel syndrome. Additionally, these fibres enormously aids in the management of constipation.
Benefits of oranges for weight loss
Oranges can help achieve some weight loss benefits of oranges for weight loss. Oranges are rich in vitamins you need and also are fat-free, low in calories, filling fiber and energy density.
In fact, according to research published in “The American Journal of Clinical Nutrition” fruits and vegetables, in general, are suitable for weight loss.
People who ate more fruits and vegetables are more likely to lose weight than those who ate less.
Tips for intake of oranges:
• The skin of oranges is peeled off to make it ready for consumption. You can cut it in two and suck out the juice or you can chop in small sizes and eat. To ensure that you take an orange a day, you can keep a bowl of peeled oranges on your table.
• You can prepare a fruit salad with strawberries, pineapple, mandarin oranges and grapes. Relishing on different nutritional fruit blends is not be a bad idea after all.
• Add some orange slices to your salad.
• Concoct your own juice! Nothing tastes as good as a freshly squeezed orange juice in the morning. Making your own juice will ensure the non-addition harmful preservatives or sweeteners.
HEALTH RISKS OF ORANGE
Although, orange contains few calories, however, excess intake of it daily is likely to result in some of the following health risk:
- Too much oranges may result in weight gain
- Taking excess quantity of orange and orange juice can cause abdominal cramps
- The high amount of fiber in orange can cause diarrhea.
- Beta-blockers; a type of medication normally recommended for heart diseases, can trigger potassium levels to rise in the blood.
Therefore, high potassium foods such as oranges and bananas should taking moderately when taking beta-blockers.
• Consuming too much potassium can also be damaging for people whose kidneys are not functioning perfectly.
The inability for the kidney to release excess potassium from the body is a fatal situation, hence individuals with kidney issues are advised to reduce their intake of potassium-rich food such as orange.
• People suffering from gastro-esophageal reflux disease (GERD) may go through escalated symptoms such as heartburn and spewing when consuming foods with high acidic contents such as citrus fruit; although, reactions may reactions differ with individuals.
It is the general eating pattern that is most important in disease avoidance and attaining good health. Individuals are advised to eat a diet with variations than to focus on some particular foods.
Facts about Oranges
It is one of the most popular fruits around the world.
The pulpy fruit has brightly colored outer rind housing its juice
Stronger than 600 varieties of oranges are around the world.
Oranges origin can be dated back to around 4000 B.C. in Southeast Asia. According to history, its spread from Southeast Asia to India.
Oranges are a hybrid of the pomelo and the tangerine.
The orange tree always have an average height of 9 to 10m. It is an an evergreen, flowering tree.
The flowers of an orange tree are white in color and have a wonderful fragrance.
Ideal conditions for growing oranges are in sub-tropical areas that have good amounts of sunshine yet moderate to warm temperatures 15.5°C – 29°C (60°F – 84 °F).
There are typically ten segments inside an orange.
Oranges contain vitamin C, fiber, potassium and choline, which are all good for your heart, so the fruits may give your ticker a big boost. Potassium, an electrolyte mineral, is vital for allowing electricity to flow through your body, which keeps your heart beating.