Top 5 health benefits of oranges
Oranges are a round, segmented citrus fruit with a pitted peel. The taste can vary from juicy and sweet to bitter, depending on the variety – more common ones include Valencia, Seville and Hamlin. Most oranges are available year-round, except for varieties such as blood oranges, which have a shorter season.
Top 5 health benefits of oranges:
- Good source of protective antioxidants - It’s well known that citrus, and notably oranges, are rich in vitamin C, which has valuable antioxidant properties and helps protect cells from damage.
- May support heart health - Research suggests that one of these antioxidant compounds, called hesperidin, may help lower blood pressure and cholesterol.
- May protect against kidney stones - Oranges are a good source of citrates which are believed to help prevent the formation of kidney stones.
- May help prevent iron-deficiency anaemia - Oranges are not a reputable source of iron but they are a good source of vitamin C and citric acid, two compounds which when consumed with iron-rich foods improves our uptake of this important mineral.
- May promote better brain function - There is some promising research into the role of flavonoids in the diet including improvements in memory and cognition as well as the prevention of neurodegenerative conditions.
What to know about oranges
Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts. This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.
The nutrients in oranges offer a range of health benefits:
- Cancer - As an excellent sourceTrusted Source of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.
- Blood pressure - Oranges contain no sodium, which helps keep a person below their daily limitTrusted Source. On the other hand, a cup of orange juice can boost daily potassium intakeTrusted Source by 14%.
- Heart health - Oranges are a good source of fiber and potassium, both of which can support heart health.
- Diabetes - A medium orange weighing 131 grams (g) contributes 3.14 gTrusted Source of fiber, which is nearly 10% of an adult’s daily fiber requirement.
- Skin - Consuming enough vitamin C can help a person maintain skin healthTrusted Source and appearance.
Oranges: Nutrients, Benefits, Juice, and More
If you’re a fan of citrus fruits, you’ve probably enjoyed your fair share of oranges. Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form.
Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain. Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways.
Health benefits of oranges:
- Helps promote heart health - Heart disease is currently the world’s most common cause of premature death.
- Diets high in citrus fruits may protect against chronic diseases - In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.
- Anemia prevention - Consuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron.
- May help support immune health - Regularly consuming fruits, which are high in vitamins, minerals, and antioxidant compounds, can help promote healthy immune function.
Health Benefits of Oranges
Health Benefits:
- Fiber - The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease.
- Calcium - Oranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement. This nutrient is important for building strong bones and maintaining bone health.
- Folic Acid or Folate - Folic acid is an essential B vitamin the body uses to create DNA and divide cells.
- Natural Sugar - This type of sugar is found in whole foods like milk, vegetables, fruits, grains, and legumes. Unlike processed sugar that you'd find in candy, natural sugar contains fewer calories and more nutritional benefits.
- Potassium - Oranges are high in potassium, a mineral that regulates heartbeat and muscle function. It's been shown to lower blood pressure in people with hypertension.
- Citric Acid - A sour compound that's found in citrus fruits, citric acid is also used as a natural preservative.
- Nutrition - One orange contains 100% or more of the daily recommended amount of vitamin C, the highest of any citrus fruit.
- Portion Sizes - Oranges are a vitamin-packed and healthy food, but moderation is key. They have a high concentration of acid, which can be irritating to the stomach, especially if you have gastroesophageal reflux disease
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