Everything you Need to Know About Orange
“Oranges, a storehouse of high nutrition that can boost your metabolism”
Oranges are one of the popular fruits that are used worldwide. Many people love oranges for its versatile flavor and some of them like for its versatile use. The Benefits of the oranges can not be bundled up in a small box.
Know About the Benefits of Oranges
Oranges belong to the Citrus x Aurantium family, which originated from Eastern Asia thousands of years ago. This family consists of citrus fruits. And Oranges is one of the leading pillars of this family. Not only does it contain the necessary fibers, but it also treasures some of the nutrients that help in boosting our internal metabolism.
Oranges are the source of Vitamin C. However, it also contains other useful compounds like antioxidant, fibers, fat, glucose, starch and much more. All these components help you to give a Healthy body. It also protects you from some of the common diseases.
In this article, we are going to uncover all the secrets and benefits of oranges, their nutrition profile, and what way you can add them to your diet.
Benefits of Orange: Nutrition Profile
If we start counting the nutrition value of the oranges and what benefits it holds, then you are in for a long ride.
Here we have the constituent for per 100 gms of oranges:
- Calories- 61.6 cal
- Fats -0.16 gm
- Carbs- 15.5 gms
- Protein- 1.23 gms
- Sugar- 12.2 gms
- Potassium- 0.23 gms
Well, all the above are the nutrition content of 100 gms of oranges. But the same orange can also fill up an adult person’s daily nutrients requirement as well.
According to the united states department of agriculture guidelines:
- Vitamin C- 92.3 % for females and 77.4 % for males
- Fiber- on an average 9.34 (depends on the age)
- Calcium- 5 to 7 depending on the age
- Potassium- 5.03
- Thiamin- 10.36
- Folate- 9.84
Benefits of oranges do not stop there, it also contains choline and Zeaxanthin. Where Cholin helps you with a night of good night sleep and Zeaxanthin helps to reduce stress and sore muscles.
In a study, it was also found out that it also helps reduce the chances of any kind of heart, skin, eye-related diseases.
Healthy Benefits of orange
Oranges are versatile fruits that offer a range of health benefits. Given below is the section enumeration of the health benefits of orange.
If you are a healthy nerd like us, then you must have noticed that the rate of the heart has increased in the past few years. Early it was common to the old age people but now it has become common for everyone. Even the younger generations are not safe from its effects.
Oranges contain flavonoids that can help to reduce heart problems. A study has been made that if you start consuming orange juice for 4 weeks. It will act as a thinning agent for the blood. Thereby, reducing the blood pressure.
Even the fiber that we take in with the oranges also helps in reducing the blood cholesterol level in our blood.
If we consider both the factor that is recently mentioned above. It can reduce heart diseases as a whole.
Prevent from Kidney Stone
Oranges are very rich in Vitamin C (Citric acid). As we all know, Vitamin C is acidic in nature. These acids are so concentrated that it can help in the digestion of any kind of food. The same also helps in the prevention of the formation of any kind of kidney stones.
Even we know that Potassium is prescribed to the patient with kidney stones. The potassium in the oranges has the same effects. Hence, you can be sure that if you are consuming oranges, it can help you prevent the formation of any kind of kidney stones.
Prevents Anemia Diseases
Anemia is a phenomenon, where your body makes less red blood cells. This decreases the ability to carry blood to your body. This phenomenon is usually catalyzed by iron deficiency.
Yes, I know that oranges do not have any traces of iron. But it does have vitamin c. This acid increases the capacity of absorption of iron from the digested food. Thereby increasing the iron level in the blood.
Oranges are an excellent source of antioxidant vitamin C. This antioxidant helps in fighting off all the free radicals that may cause any cancer. This does not mean that you have only consumed oranges to fight cancer. In practical terms, you have to consume tons of oranges to gather the required amount of antioxidants. But yes, oranges can be considered an indirect soldier to reduce cancer from happening.
For example, there was a study made that stated that oranges can be used as a cancer repellent. But the scientist researched the fact and found out that you have to eat more than 300 oranges to accumulate the least amount of vitamin c to fight off cancer. (which is practically not possible).
In addition, there have been instances where it was found out that the person having more grapefruit that the other people are more prone to Melanoma. This solely happened because of the fact that they consumed Vitamin c more than they were asked for.
This made clear that we still do more elaborate research to find the exact outcome of the benefits of oranges.
Regulate Blood Pressure
Oranges do not have any sodium compound, instead, it has potassium. The lack of sodium can help to control the blood pressure level.
Potassium is a compound that helps in reducing the soreness of the muscles. Hence, it can also help in reducing stress on the opening and closing of the blood vessel valve.
According to the ODS (Office of dietary supplements), excess intake of potassium can help you reduce blood pressure.
Control of Diabetic
If you are a diabetic patient then oranges can surely help you with controlling your diabetes. The fiber content of average-sized oranges is around 3.25 gms fiber, which is equivalent to 10% of the total amount required by the grown adult on a daily basis.
In a study, it was found out that if you consume 4gm fiber on a daily basis. Then it will not reduce the blood glucose level, but it surely improves your body response towards insulin. This can help you with type 2 diabetes.
Diabetic can also be controlled with weight loss. The fiber and citric acid content can help you with weight loss. For that, you need to have a weight watcher scale at home to keep track of your body weight and how the consumption of the oranges is helping you.
The benefits of oranges are not all about internal body health. Eating oranges can also help you with soft and glowy skin. Consumption of the oranges (Vitamin c) helps in collagen production. Collagen is a product in the skin that is responsible for healing wounds, and moisturizing skin.
A survey was made that states that the people who consume dietary Vitamin c have healthy skin and look younger as compared to their age. Anti-aging and wrinkle-free skin is also a part of the benefits of the orange.
Oranges taste best when they are at their prime in ripeness. You need to keep them in a controlled temperature room so maintain its nutrition value.
Winter is the season that is best suited for the citric fruits. Oranges are not limited when it comes down to eating plans
Eat as fruit
Oranges can be eaten raw. You do not have any other means to eat that. Just pick one. Peel it down. And enjoy the sweet and sour flavor.
You can use oranges in making fruit salad. What best can you ask for with dinner other than healthy fruit salad?
If you are not a fan of eating it, then you can simply drink it. Oranges are mostly preferred as orange juices.
There are many countries that use oranges as main ingredients for many dishes like pies, puree, cake and for garnishing purposes.
Risks and precautions
Oranges are fruits that are loved all over the world. It hardly has any kind of risk worth mentioning. Still, we will try to highlight anything that can help you.
Yes, you heard me right. Oranges can be an allergic agent for some of the people out there. If you know that then well and good. But if you are not aware of the fact that the oranges can be an allergic agent for you then here are some of the precautions that you may need to consider
- If you feel a swollen throat after eating an orange. That is a symptom of being allergic.
- You are advised to consult a doctor as fast as possible.
If you are one of the people who have a gastroesophageal problem and feel a heat burn after eating oranges then it is better you stop doing so.
- You can stop eating oranges if you have gastroesophageal.
Why do we recommend
Oranges treasures all kinds of nutrition that are not only required for healthy growth but it also has medicinal properties.
According to the United States Department of Agriculture, oranges are versatile in nature. It is a storehouse of several nutritions that we require in our daily diet.
Not only does it fulfill daily diet requirements but it also helps to prevent some of the diseases. Adding oranges in your daily diet makes your diet more stable.
The Bottom Line
Oranges are among the world’s famous fruits, both healthy and full of nutrients. And yes, the benefits of orange are second to none.
They are good sources of vitamins, minerals and the other compounds that are required for a healthy body.
To put it simply, Orange is one complete fruit that you can add to your healthy diet.