8 Amazing Health Benefits of Oranges

8 Amazing Health Benefits of Oranges

I bet you already know that Vitamin C plays an important role in maintaining optimum health. But do you know that oranges can supply your daily need of that essential vitamin? But, that’s not all. Oranges are also packed with a variety of phytonutrient compounds helpful to your body. So, let’s see these 8 Amazing Health Benefits of Oranges.

Orange Nutrition Facts

Oranges are known for its sweet and delicious taste with awesome nutrient content. A piece of medium orange (131g) will give you:

  • 116% of Vitamin C
  • 12% of Dietary Fiber (3.1g)
  • 6% of Potassium (237.1mg)
  • 5% of Vitamin A, Calcium, Vitamin B6
  • 3% of Magnesium
  • 2% of Protein (1.2g)
  • 62 calories

8 Amazing Health Benefits of Oranges

Here are amazing benefits of oranges you might not have known yet.

1. Ideal for Asthma

Hesperidin is a substance found in oranges that can suppress asthma. Hesperidin is a plant chemical classified as bioflavonoid. A study recorded on National Center for Biotechnology Information (NCBI) that hesperidin compound suppresses airway inflammation or asthma in an ovalbumin-induced airway mouse model. Also, hesperidin is an antioxidant and anti-inflammatory. [1] A 100grams of orange pure juice has 26mg of hesperidin. [2]

Another study is recorded in NCBI regarding naringin compound found in citrus fruits that relieve progression of asthma. Moreover, naringin is a well-known flavanone glycoside of citrus fruits which possess antioxidant, anti-inflammatory, anti-apoptotic, anti-ulcer, anti-osteoporosis, and anti-carcinogenic properties. [3]

2. Promotes Blood Flow

The hesperidin compound found in oranges also helps promote blood flow. Hesperidin is any of a group of biologically active flavone compounds that may help maintain the blood’s capillary walls, reducing the likelihood of hemorrhaging: widely found in plants, esp. citrus fruits. [4] Alongside, hesperidin acts as a powerful antioxidant that aids healthy blood vessels and thus promotes healthy circulation.

3. Boosts Immune Function

The ample amount of Vitamin C found in oranges supplies your body enough Vitamin C for tissue growth and repair. In addition, Vitamin C also acts as an antioxidant. It helps fight against free radicals, microbes, bacteria, and viruses that cause infectious diseases.

4. Skin Health

Vitamin C does important functions in the body. One of these functions is in collagen production and maintenance. Collagen is the most abundant protein in the body making up most of the connective tissues and is the primary component of your skin.

5. Helps Treat Scurvy

The vital role of Vitamin C in your body does not end there. Vitamin C also treats scurvy. Scurvy is a disease caused by lack of vitamin C. [5] So, how can you prevent scurvy? Eat more fruits and vegetables with a high content of Vitamin C including oranges. As mentioned earlier a piece of orange (131g) can provide you 116% of you needed Vitamin C in a day.

6. Promotes Digestion

Dietary fiber is beneficial in promoting digestion. 1 medium orange fruit fills up 12% of your daily fiber needs. The 3.1g dietary fiber present in oranges is composed of 1.73g of soluble fiber and 1.33g of insoluble fiber. This insoluble fiber promotes movement of bulk through the intestines. Thus it promotes regular bowel movement and removes toxic waste in your colon. [6]

7. Reduce the Risk of Heart disease

One of the health benefits of oranges is to reduce the risk of heart disease. The soluble fiber content of oranges lowers LDL or “bad cholesterol”. These LDL contributes to the buildup of fats in your arteries which in turn narrows them (arteries) and puts you at higher risks of heart attack and stroke. Alongside, soluble fiber also helps in regulating blood sugar levels.

8. Prevents Anemia

If you are suffering from an iron deficiency anemia, it’s best to add oranges to your diet too. The abundant content of Vitamin C in oranges is helpful for anemia since Vitamin C helps your body absorb iron.

9. Lowers Blood Pressure

Oranges’ potassium content is helpful in lowering blood pressure. A medium orange (131g) has 237.1mg of Potassium. If you have high blood pressure, you need to increase your intake of potassium-rich foods including oranges. According to Joan Salge Blake, MS, RD, Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics, “Research also suggests that a diet plentiful in potassium lowers blood pressure, especially in salt-sensitive individuals who respond more intensely to sodium’s blood pressure — raising capabilities. Potassium helps negate some of the blood pressure-raising effects of excessive dietary sodium as it causes the kidneys to excrete excess sodium from the body. Reducing sodium levels in the body helps lower blood pressure.”

Conclusion

To summarize, oranges have a high content of vitamin C that greatly contributes to your optimum health. You can either eat the fruit or extract its juice to obtain that abundant vitamin along with its other nutrients. You should also leave most of the white portion of the orange peel since it has more Vitamin C and flavonoids in it. However, if you need to reap the dietary fibers in oranges, you should eat the fruit and not by juicing.

References

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