Orange is a fruit of citrus species. It is scientifically named Citrus reticulata. The fruit orange is a modified berry. These sweet, juicy oranges make a delicious and healthy snack or an addition to the meal.
Eating an orange daily is considered good as they are low in calories and high in nutrients. There are approximately 85 calories in oranges with little fat and cholesterol. Oranges are a rich source of vitamin C and some minerals like calcium, magnesium, phosphorus, potassium, and iron.
Orange can be eaten fresh or processed for its juice and its peel is used for its fragrance. About 170 phytochemicals and various flavonoids are present in oranges, which act as anti-inflammatory agents. The following are some of the health benefits of oranges.
8 Health Benefits of Oranges
There are many health benefits of eating oranges daily and drinking orange juice. No doubt, there are many health benefits of orange peel and orange essential oil as well. However, in this post we will talk about oranges and their juice.
1. Reduces the Risk of Stroke
Vitamin C, fiber, potassium, and folate present in the oranges are good for the heart. Potassium is essential for a healthy heartbeat. Lack of potassium in the human body causes arrhythmia or irregular heartbeat. The high folate content in oranges reduces the levels of homocysteine, which is a cardiovascular risk factor. Oranges also lower the ischemic stroke in women.
2. Control Diabetes
The fiber content in oranges helps lower the blood sugar levels in type 1 diabetes, and it improves the blood sugar, lipids, and insulin levels in type 2 diabetes. Hence, oranges are referred to as a superfood for people who have diabetes.
3.Reduce the Risk of Cancer
Vitamin C present in high content in oranges helps prevent colon cancer as this vitamin prevents the occurrence of DNA mutations. The consumption of oranges in children of age 1-2 years prevents childhood leukemia.
4. Reduce Cholesterol
The fiber content present in oranges helps in reducing the cholesterol levels in the body. The fiber picks up the excess cholesterol compounds in the gut and pushes them out of the body through the elimination process. It is found that the low-density lipoprotein (LDL Cholesterol) or bad cholesterol can be removed from the body of a high cholesterol person by consumption of orange juice for about a couple of months.
5. Boost Immune system
Most of the citrus fruits have a good quantity of vitamin C, and oranges have very high levels compared to their tangy brethren. The vitamin C present in the oranges protects the cells by scavenging and neutralizing free radicals. These free radicals can cause chronic conditions such as cancer and heart attack. Oranges reduce chronic diseases and improve immunity to deal with everyday viruses and infections like the common cold.
6. Helps in Digestion
The high fiber content in oranges aids in digestion. The fiber also helps in maintaining the ideal body weight. The oranges are a low-fat and nutrient-rich food. Hence, they are an excellent food to protect against obesity. When consumed, oranges cause blood sugar levels to rise slowly and remain more constant over time.
7. Improves Vision
The vitamin A content in oranges contains carotenoid compounds like lutein, beta-carotene, and zeaxanthin, which helps prevent age-related macular degeneration and incurable conditions like the blur central vision. Vitamin A helps in the absorption of light by the eyes and improves night vision. The vitamin C content present in the oranges prevents cataracts and slows down the progression of macular degeneration.
8. Improve Skin Texture
The vitamin-C content present in the oranges helps in keeping the skin beautiful by assisting the skin in fighting against skin damages caused by sun and pollution. Vitamin C plays a vital role in collagen secretion, which reduces skin wrinkles and improves the skin’s overall texture.
With tremendous nutrition and health benefits of orange juice and the fruit itself, you must not avoid them for your better health. Include this fruit to your diet and avail all the benefits.