Orange is a fruit that is as nutritious as delicious. Orange such a fruit that is loved by everyone. The sweet smell of orange is so impressive that when we peel out orange skin people near to it can smell it.
Each orange is a great source of vitamin “C”. An orange meets more than 100% of the daily vitamin C requirement, which is higher than any other citrus fruit. The orange contains more than 170 phytochemicals and over 60 flavonoids. Most of these have anti-inflammatory properties and strong antioxidant effects.
Orange reduces the risk of hypertension and stroke by increasing the absorption of iron. In addition, oranges can prevent stones in our kidneys. Folate is very important for children and mothers. Naturally, orange is a wonderful source of folate.
Nutritional component of orange:
The orange fruit contains vitamin “C” as well as potassium, carbohydrate, calcium, thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium, and copper. An orange meets 130% of the daily vitamin C requirement. Below are some of the more important nutrients in orange –
- Calories: 47
- Water: 87%
- Protein: 0.9 g
- Carbohydrates: 11.8 g
- Sugar: 9.8 g
- Fiber: 2.4 g
- Fat: 0.1 g
Orange health benefits:
Those who like to eat fruit juice for breakfast can opt for orange. It will enhance the skin’s radiance by keeping our skin healthy from the inside. The benefits of orange are discussed below –
Fiber and Ulcer:
Oranges are a good source of fiber. A medium-sized orange contains 2.8 grams of fiber. Fiber keeps our stomach and intestine healthy. Also, orange fiber plays a role in eliminating constipation. Reduces cholesterol and helps keep ulcers away.
Reduces the risk of high blood pressure and stroke:
Those who are suffering from high blood pressure should reduce sodium intake and increase potassium intake. Orange is a good source of potassium. High levels of potassium-rich orange reduce the risk of stroke as well as high blood pressure.
Reduces cancer risk:
Orange is a great source of powerful antioxidant vitamin “C”. Orange contains lots of vitamins as well as flavonoids and other antioxidant compounds such as alpha and beta-carotene, which help us protect cancer. The flavonoid in orange is a high-quality nutrient which is effective in preventing lung and cavity cancer.
Prevents kidney stones:
Potassium citrate is often advised for patients with kidney stones. Orange is a good source of citric acid and citrate. Orange and other citrus fruits contain high levels of citric acid and citrates, which are responsible for sour flavors. Research indicates that citric acid and citrate obtained from oranges can block the formation of stones in the kidneys.
Good for Heart Health:
Orange contains lots of fiber, potassium, vitamin “C” and flavonoids, all of them good for heart health. One study found that people who ate high potassium intake daily had a lower risk of death from heart disease than those who ate less potassium intake. In addition, high potassium diets can reduce the risk of stroke.
Increase Iron Absorption:
Vitamin “C” and citric acid can both increase the absorption of iron in the digestive system in our body. Apart from this, Orange also contains flavonoids that help to cleanse the body’s blood by removing the harmful substances in the body.
Keeps Diabetes under control:
Studies have shown that patients with type-1 diabetes who consume a high-fiber diet have lower blood glucose levels, and patients with type-2 diabetes can improve blood sugar levels, lipids, and insulin levels. However, diabetes patients should eat a bit of sour orange.
Great for Skin:
The anti-oxidant of orange, vitamin “C” is really good for our skin. It can fight skin damage due to sun and pollution, reduce skin irritation and improve overall skin structure. Vitamin “C” plays an important role in the formation of collagen for our skin.
However, not only the orange, orange peel has many health qualities too. For example, orange peel is very useful in skincare. The orange peel helps remove skin blackheads. So, please keep the orange in your food menu more and more.