Why are Oranges good for health? Botanically; orange is the citrus fruit belonging to the Rutaceae family, of the genus; Citrus. It is a type of berry that ranges widely in size, colour, shape, and juice quality. Oranges are primarily made up of carbs and water. It contains no fat, sodium or cholesterol. The average energy value of citrus is very low which is important for consumers concerned about obesity. Delicious and juicy orange fruit contain an impressive list of essential nutrients, vitamins, minerals for healthy growth, development and overall well-being. Some of the vitamins and minerals of orange are – vitamin C, thiamine, folate, fiber, potassium and appreciable amounts of carotenoids. It also contain choline, zeaxanthin, and carotenoids. riboflavin, niacin, vitamin B-6, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper.
Of course, the nutritional and phytochemical contents of citrus vary widely depending upon growing conditions, the variety of fruit, maturity, storage conditions, and on processing.Main production of oranges are found in USA, Mediterranean basin and the South and East Asian region (China, India and Japan). Winter is the peak season for oranges. Oranges should be stored at room temperature, away from direct sunlight.
Oranges can be processed into juice, which can be consumed directly or further processed into concentrate, both used in numerous soda and cocktail drinks, punches, orangeades, and liqueurs. Orange fruits and peels are used in numerous desserts, jams and marmalades, candied peels, as well as cookies, cakes, and candies. Oil derived from orange peels, as well as flowers, leaves, and twigs is used as an essential oil in perfumes; orange seed oil may also be used in cooking or as a component in plastics.
Health and nutritional benefits of eating oranges:
Vitamin C: Oranges are an excellent source of vitamin C. Good intake of vitamin C is helpful to reduce risk of colon cancer. It helps to get rid of free radicals which will cause damage to cells and DNA. Vitamin C is also helpful to maintain healthy immune system and so prevent from cold and recurrent ear infections. Apart from that it is helpful in lowering the risk of cancer and maintaining good eye health. Vitamin C and antioxidants present in oranges are both important to build immunity.
Anti-oxidants: Oranges have anti-oxidant property, so if eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. It helps to protect the skin from free radical damage and reduces the signs of aging.
Vitamins B-6: This content of orange support the production of haemoglobin.
Magnesium :This helps to keep BP under check.
Polymethoxylated Flavones (PMFs): Citrus fruit peels contains PMFs, which have the potential to lower cholesterol from the body.
Fibre: Oranges have both soluble and insoluble fibre which support digestive health. Thus intestines and stomach function smoothly. This prevents irritable bowel syndrome. Furthermore, the fibre helps to treat constipation. Oranges keep blood sugar levels under control. But eating too much can spike insulin.
D – limonene: Oranges contain D-limonene, a compound that is useful to prevent cancers like lung cancer, skin cancer and even breast cancer.
Alkaline: The acidic nature of oranges play an important role in the process of digestion.
Choline: An important nutrient found in oranges. This helps with sleep, muscle movement, learning and 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.
Folate: Oranges are a great way to get a big dose of folate naturally. Body needs it especially, during pregnancy as cells divide and make DNA. This helps to prevent birth defects.
The fibre, potassium, vitamin C and choline content in oranges all support heart health.
Oranges are relatively cheap fruit and common almost all year around. Considering its health benefit there is need for public enlightenment on the importance of oranges. So clinical trials need to be carried out to exploit therapeutic utility of orange in combating various diseases. No wonder that orange is one of the most popular fruit in the world.
Reference
- Tami Turner and Betty J. Burri, Potential Nutritional Benefits of Current Citrus Consumption, agriculture ISSN 2077-0472. Agriculture 2013, 3, 170-187; doi:10.3390/agriculture3010170.
- Etebu, A. B. Nwauzoma. A review on sweet orange (Citrus Sinensis Osbeck): health, diseases, and management. American Journal of Research Communication, 2014, 2(2): 33-70} www.usa-journals.com, ISSN: 2325-4076.
