Health Benefits Of Orange
Orange is a fruit of Citrus species Citrus × sinensis that belong to the family of Rutaceae. The genus citrus also includes other related species of oranges such as pomelo, tangerine (mandarin orange), yuzu, lemon and grape fruit.
Oranges are one of the most popular fruits around the world. They are widely grown in warm climates and the flavours of orange vary from sweet to sour. The fruit is commonly peeled and eaten fresh or squeezed for its juice. Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins and minerals for normal growth and development.
One medium orange (approximately 154 grams) contains:
- 80 calories
- 0 grams of fat
- 250 milligrams of potassium
- 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber)
- 1 gram of protein.
It is scientifically established that citrus fruits especially oranges, by virtue of their abundance in vitamins, antioxidants and minerals, have many proven health benefits.
Oranges can Prevent Cancer
Most citrus fruits have a good deal of vitamin C and oranges have high levels even compared to their tangy brethren. Vitamin C protects cells by scavenging and neutralizing free radicals and prevent from chronic conditions such as Cancer. Also vitamin C is associated with a reduced risk of Colon Cancer due to preventing DNA mutations from taking place. Consuming citrus fruits like orange in the first two years of life may reduce the risk of Childhood Leukemia.
Good for Heart Health
Orange is rich in folate, which is beneficial in lowering levels of homocysteine, a cardiovascular risk factor. Oranges contain vitamin C, fiber, potassium and choline, which are all good for your heart.
Superfood for Diabetic Patients
Oranges are high in fiber, which can help to lower blood sugar levels in people with Type1 Diabetes and improve blood sugar, lipids and insulin levels in people with Type2 Diabetes.
Prevent Kidney Stones
Regular consumption of orange juice can significantly reduce the risk of developing Kidney Stones or Calcium Oxalate Stones. Recent studies suggest that the consumption of orange juice may be more effective than other citrus juice in the prevention of kidney stones.
Strengthen Immune System
Vitamin C in oranges can stimulate the production of white cells in our body and improves the Immune System. Hence it protects from everyday viruses and infections like common cold, recurrent ear infections etc.
Good for Eyes
Oranges are also rich in vitamin A. This nutrient contains carotenoid compounds like lutein, beta-carotene and zeaxanthin, which can help to prevent age-related Macular Degeneration, an incurable condition that blurs central vision. It reduces the risk of Cataracts and also improves night vision.
Protect against Obesity
Oranges are low-fat, nutrient-rich food with a low glycemic index, which make it an ideal food to consume to protect against Obesity. Foods with low glycemic index cause blood sugar levels to rise slowly and remain more constant over time.
Good for Respiratory Health
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges may significantly lower one’s risk of developing Lung Cancer. Recent studies shows that, those eating the most cryptoxanthin-rich foods have 27% reduction in Lung Cancer risk.
Other Significant Health Benefits of Orange
- Helps to maintain a Healthy Skin.
- Aids in Digestion and Weight Loss.
- Protect against Rheumatoid Arthritis. Due to its anti-inflammatory properties, oranges help to relieve arthritis pain and stiffness of muscles and joints.
- Helps to relieve Constipation by stimulating the digestive juices.
- Protect against Stomach Ulcers.
- Reduce Ischemic Stroke risk for women.
- Support the production of Haemoglobin.
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