What are the health benefits of oranges?

November 08, 2015

Oranges is an excellent source of vitamin C. A single medium-sized orange can fulfill about 72% of your daily requirement for vitamin C. Since vitamin C plays a crucial role as an antioxidant by protecting your body against the damage caused by free radicals generated in the body. It therefore reduces inflammation in immune related conditions like rheumatoid arthritis and osteoarthritis.

There are many different types of oranges available such as navel, mandarin, cara cara, blood oranges, Valencia and Seville oranges just to name a few. Some are very sweet and others have more of a sour taste.

Reduces the Cholesterol

One of the most important flavonoids that oranges have in abundance is hesperetin. Studies show that these flavonoids reduces the level of bad cholesterol in the body. This way you protect yourself from heart attacks and other cardiovascular difficulties.

Prevents hair loss

Orange has high Vitamin C content which is required for producing collagen which, in turn, is responsible for keeping the tissues in your hair together. Nobody likes bald patches on their head, and eating oranges can ensure that you do not have to part with your lovely hair as you grow older.

Improves sperm quality

Death is inevitable, but our legacy may live on through our offspring. The antioxidants and Vitamin C present in most fruits, including oranges improves the quality and motility of your sperm thus keeping you fertile. Another vitamin called folic acid also is an essential nutrient for maintaining healthy sperms that you can obtain from oranges. It also protects the sperm from genetic damage, which might lead to birth defects.

Helps with Inflammation

Oranges have anti-inflammatory qualities that help relieve the pain in cases of arthritis and stiffness of muscles and joints.

Shiny Skin

The antioxidants in oranges protect the skin from the harmful effect of the free radicals that are known to accelerate the aging process of the skin.

Boosts your immunity

A single orange can meet more than 100% of your daily requirement of Vitamin C. This vital nutrient helps improve your immunity, keeping you free from diseases and infections. Here are some more immunity boosting foods.

It Regulates Digestion

Oranges are rich with dietary fibers that stimulate gastric juice and prevent constipation.

Blood pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of US adults meet the daily 4700 mg recommendation.

Proper Development of the Brain

They are an excellent source of folate and folic acid which affect the proper development of the brain, and therefore pregnant women are especially advised to regularly consume at least one orange a day.

Prevents cancer

Having cancer can be a tough and harrowing experience for both the patient and the caregiver. Research has shown that a compound called D limonene present in oranges can prevent various types of cancer like lung cancer, breast cancer, skin cancer, etc. Additionally, the antioxidants and Vitamin C help promote the body’s immunity which helps in fighting cancer cells. Here are some food habits to keep cancer at bay.

It’s Excellent for Your Sight

Just like the skin, our sight can also get damaged while aging. Oranges are rich with nutrients such as vitamin A, vitamin C and potassium, which are great for the eyes. So, if you want to have good eyesight, eat one orange every day.

Great for diabetics

People who have diabetes are unable to absorb glucose since the beta-cells present in their pancreas either fail to produce insulin or the body’s cells are unable to respond to the insulin produced.

Oranges are high in fibre and have a high glycogenic index which makes it a good food option for diabetics. Also worth mentioning is that good oranges have a sweet taste, and since diabetics aren't allowed to eat sweets or other sugary foods, they can eat oranges to tingle their taste buds.

Tips,

Keep a bowl on the kitchen table or counter stocked with fresh fruit from the season. Seeing the fruits readily available will likely cause you to choose them as a snack more often rather than raiding the cupboards for a less healthy snack.

Make a fruit salad with strawberries, pineapple, mandarin oranges and grapes.

Add some orange slices to your salad at lunch or dinner. Compliment the oranges with walnuts or pecans, a crumbled cheese and a light balsamic or citrus vinaigrette dressing.

Make your own juice! Nothing tastes better than freshly squeezed orange juice in the morning.

When you make your own, you can be sure there are no added preservatives or sweeteners.