Oranges are popular fruits that grow in many parts of the world. They belong to a group of citrus fruits known to be rich in vitamin c. However, they contain other nutrients such as fibers, carbs, and calories essential for overall well-being. That said, here are the health benefits of oranges.
Oranges were first grown in Asia. Today they are grown in many parts of the world. They do well in warm areas and those that receive little rainfall. Oranges are mostly seasonal, but recently one can find them throughout the year due to the recent evolution in agriculture. One can eat these fruits either fresh or as juice. Eating fruit provides the body withnutrients such as vitamin C, antioxidants, fiber, and folate. Read through this blog to help you understand everything about oranges and how you can benefit from them.
Waysto Consume Oranges
One can eat oranges either whole or in the juiceform and still have the same benefits. However, orange juice may have little or no fiber. Eating whole fruit will give you a chance to consume more fiber. Therefore, sugars in orange juice may be absorbed faster into the body. Some orange juice sold in the market may also contain added sugars which are unhealthy. Although orange juice may be more refreshing, whole oranges are healthier.
Nutrients Found in Oranges
Oranges are rich in nutrients, minerals, and compounds that can benefit your body. They include:
Carbs
Oranges mainly contain carbs in the form of simple sugars such as sucrose and fructose. These sugars give it a sugary taste. However, orange sugars are healthy as they are of low glycemic index, meaning they are slowly absorbed into the bloodstream. The slow absorption is connected to the high fiber content in these fruits. Sugars on the high glycemic index are associated with a rise in blood sugars in the body as they are absorbed fast into the bloodstream.
Calories
Oranges contain few calories found in little amounts. Calories give strength to the body. They also contain a lot of water and little proteins.
Fiber
The fiber content in oranges is high. There are different types of fiber found in oranges, such as cellulose, pectin, and lignin. Fiber is essential in the digestion of food. It also aids in the movement of bowels and prevents constipation.
Potassium
Oranges are rich in potassium which is crucial in regulating blood pressure. People with high blood pressure can benefit from these fruits as they might lower their blood pressure.
Folate
They are commonly referred to as folic acid or vitamin B9. It is essential in preventing anemia by producing red blood cells and maintaining the new cells in the body.
Vitamin C
Oranges are extremely rich in vitamin c a single orange provides more than the daily required vitamins in the body. Vitamin c facilitates wound healing and protection against diseases. They are also rich in citric acid, which prevents the formation of kidney stones.
Thiamine
Thiamine is also referred to as vitamin B1. It helps the body to produce energy by converting carbohydrates into energy and also assists in muscle contractions.
Fats
Orange contains fats, though, in low amounts.
Antioxidants
Severalantioxidants present in oranges include lycopene, hesperidin, anthocyanins, and beta-cryptoxanthin. These compounds are crucial in fighting inflammation and the growth of cancerous cells.
Health Benefits of Oranges
Nutrients found in oranges are linked to some health benefits. They include:
May Prevent Anemia
This condition is caused by iron deficiency in the body. Oranges are rich in citric acid and folic acid, which increases the body’s ability to absorb iron. Eating oranges and other iron-rich foods may prevent anemia as it facilitates iron absorption from those foods.
May Prevent Heart Disease
Heart disease is quite common today. Antioxidants found in orange, especially hesperidin, can protect you from this deadly disease. Studies have shown that taking oranges daily for one month reduces blood pressure as hesperidin has blood-thinning effects. The fiber in oranges also reduces cholesterol, which causes high blood pressure and later heart attack.
Improves Digestion
Oranges are rich in fiber. Fiber aids in the digestion of food. It also relieves constipation causing smooth movement of the bowel.
May Prevent Kidney Stones
Kidney stones form in either one or both kidneys, characterized by stabbing pain and reduced urine output. Oranges are rich in citric acid, which can help prevent the formation and disintegration of kidney stones. They also contain a lot of water which prevents kidney stones too.
Improves the Immune System
Oranges are rich in vitamin c, which prevents the body from diseases attack such as infections. It is also vital in the healing of wounds and reducing the recovery period.
May Help in Controlling Blood Sugars
The high fiber content in oranges may aid in lowering blood sugar levels in the body. Fiber slows down the absorption of sugar from food into the bloodstream reducing blood sugars in the blood. Oranges contain sugars that are on a low glycemic index. These sugars are slowly absorbed into the body.
May Prevent Cancer
Oranges contain a compound known as D-limonene, which prevents different types of cancer such as skin cancer and lung cancer. Vitamin C also prevents mutations of genes that cause cancer.
Side Effects
- Oranges are generally safe. However, these fruits contain ascorbic acid and citric acid, which might cause heartburn in some people.
- In rare cases, some people develop allergies to oranges.
- Excessive drinking of orange juice may not be safe with diabetic patients as it may cause a rise in blood sugars.
Conclusion
Oranges are quite popular due to their taste and nutritional value. They contain vitamins, fiber, proteins, fats, antioxidants, and minerals such as magnesium. Consuming oranges can help fight cancer, kidney stones, heart disease, high blood pressure, diabetes, improve immunity, and improve digestion. Eating whole oranges is beneficial than drinking orange juice since whole fruit contains fiber. Oranges do not have adverse side effects apart from causing heartburn in some people. However, people with diabetes should not take a lot of orange juice as it may cause a rise in blood sugar levels.
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Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.
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