Orange fruits and its health benefits. Oranges are low in calories and full of nutrients, they promote clear, healthy skin and can help to lower the risk for many diseases. An orange has over 170 different phytochemicals and more than 60 flavonoids. Many of these have been shown to have anti-inflammatory properties & strong antioxidant effects.
Nutritional facts:
1 Medium orange [approximately 154 grams] contains
- 80 calories
- 0g fat
- 250mg potassiu
- 19g carbohydrate
- 1g protein
1 Orange provides 130% of vitamin C needs of the day, 2% of vitamin A needs, 6% of calcium & 0% of iron.
Orange also contain thiamine, riboflavin, niacin, vitamin B6, foliate, pantothenic acid, phosphorous, magnesium, manganese, selenium & copper. Because of their high Vit-C content oranges are associated with boosting the immune system. Oranges also contain chlorine, zeaxanthin & carotenoids.
Chlorine is an important nutrient found in oranges that helps with sleep, muscle movement, learning & memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Zeaxanthin & carotenoids have antioxidant effects and have been shown to have an inverse relationship with overall cancer mainly prostate cancer.
Benefits:
- Stroke: Eating higher amounts of a compound found in citrus fruits like oranges & grapefruit will lower the risk of ischemic stroke.
- Blood pressure: Maintaining a low sodium intake is essential to lower blood pressure, however increasing potassium intake may be just as important because of its vasodilatation effects.
- Cancer: Oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukaemia. Oranges [vitamin C, antioxidant] also help to combat the formation of free radicals known to cause cancer.
- Heart health: The fibre, potassium, vitamin C & chorine content in oranges support the heart health. High potassium intake are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density & reduction in the formation of kidney stones.
- Diabetes: High fibre diet will lower the blood glucose level in type 1 diabetes and improve the blood sugar, lipids & insulin level in type 2 diabetes.
- Skin: The antioxidant vitamin C, when eaten in its natural form[as in an orange] or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin textures. Vitamin-C plays a vital role in the formation of collagen, the support system of skin.
- Kidney stone prevention: Oranges are a good source of citric acid & citrates, which are believed to help prevent kidney stone formation.
- Good eye health: Oranges are rich source of carotenoid. The vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy.
- Safeguards against constipation: Oranges have both soluble and insoluble fibre. This helps in keeping healthy intestines & smooth functioning of stomach and preventing irritable bowel syndrome. Additionally, the fibre helps treat constipation to a greater extent.
- Help treat anemia: The high folic acid content in oranges helps reduce anemia. Iron cannot be fully absorbed in the body without the help of vitamin C.
- Can help to treat polycystic ovarian syndrome: Should follow the diet that contains low glycencic index foods to combat PCOS. Orange has a low glycencic index & is suitable for those with PCOS. Orange also improves insulin resistance, which is thought to be the origin of PCOS.
Dr Venkataramana Hegde
Veda Wellness Center
Nisarga Mane, Sirsi,
Uttarakannada District
Ph:9448729434
