In this amazing article, I am going to describe the health benefits of eating an orange.
Since time immemorial, oranges have been a symbol of health.
An orange contains a lot of vitamin C and if you start to feel unwell, you just boost your immune system by eating an orange.
But how healthy is an orange exactly?
Oranges are sunny, sweet thirst-quenchers. They also have numerous health benefits. In this article, you will read how oranges help us to stay healthy.
You can also read whether oranges help you lose weight.
Health Benefits Of Eating An Orange:
Video credit: SugarMD
Oranges are known for their high vitamin C content. In addition, fruits contain many other vitamins and minerals.
That makes oranges very healthy. Here are some benefits of these tropical fruits for you.
[A] Health benefits of eating an orange :
We have therefore listed 37 important health benefits of oranges for you:
(1) Prevention of kidney stones:
If oranges are eaten daily, there is a lower risk of developing kidney stones.
(2) Lowers cholesterol:
Hesperidin and pectin present in oranges lower the bad cholesterol. It helps the body to slow down the absorption of fats.
(3) Prevents diabetes:
The fact that oranges are rich in fiber is beneficial for cholesterol and blood sugar levels.
Studies have shown that the blood sugar levels of people with type 1 or type 2 diabetes are more stable if they consume enough fiber.
Oranges naturally contain fructose (fruit sugar). When fructose is eaten in combination with fiber, the fructose is released more slowly.
Your body then has more time to burn the fructose.
Important to know: avoid packaged orange juice. This usually contains a lot of fructose, while it hardly contains any.
Almost all the fiber is lost in the production process. weight
A glass of orange juice a day can keep you free from the inflammation that usually results from arthritis.
The anti-inflammatory property reduces the risk of rheumatoid arthritis.
(5) Lowers blood pressure:
Eating oranges can help lower blood pressure because oranges contain a lot of hesperidin.
Hesperidin is found mainly in citrus fruits and is also known as vitamin P.
Studies show that orange juice containing hesperidin has a blood-pressure-lowering effect, which means it can be assumed that this substance can help lower blood pressure.
Your brain also benefits from this substance. The American Journal of Clinical Nutrition stated in 2015 that the substance may help improve brain function.
The fiber present in high concentrations in oranges helps in the easy digestion of food.
It helps in releasing digestive enzymes or juices that effectively help in digesting the food.
(7) Fights against cancer:
A substance called D-limonene, usually found in oranges and other citrus fruits, fights against several types of cancer, such as colon cancer, lung cancer, skin cancer, breast cancer, etc.
Vitamin C protects cells from free radical damage.
(8) Cardiovascular health:
Fibre, Hesperidin, and Folic acid in Oranges keep your heart healthy. One orange a day can improve your healthy cardiovascular system.
(9) Brain development:
Folic acid present in Oranges helps in the development of brain growth.
(10) Boosts immunity:
Oranges are packed with vitamin C. This is perhaps the most well-known health benefit of an orange.
Because it is known for its high dose of vitamin C, it boosts the immune system.
Vitamin C protects your body from free radicals, which can damage your body and cause chronic diseases, among other things.
Oranges are not the only source of vitamin C. Melons and strawberries also contain large amounts of this vitamin.
(11) Oranges and weight loss:
Oranges can help with weight loss This is possible because the fruit is rich in nutrients.
The orange fruit also has a low glycemic index (which makes weight loss easier).
Note: Despite the low glycemic index, oranges do contain fruit sugars. These can make weight loss difficult.
Therefore, our advice is to eat a maximum of two portions of fruit per day if you want to lose weight.13. Rich in antioxidants
This vitamin C-rich fruit has good antioxidants which are essential for humans.
These antioxidants prevent the formation of free radicals that carry out unwanted oxidation reactions.
These oxidation reactions pathogens and inflammatory activities in the body.
(12) Fights against viral infections:
Flavonoids and polyphenols in oranges help fight viral infections.
(13)Bone and teeth health:
Calcium-rich oranges help maintain healthy bones and teeth.
16. Prevents ulcers
The high fiber content of oranges prevents many stomach ulcers. One orange a day can keep you away from stomach ulcers.
(14) Rich in fiber:
Blood oranges are an easy way to get a good amount of fiber. A medium blood orange provides about 12% of your daily fiber needs.
Intake. Many people around the world do not consume enough fiber and, as a result, suffer from various preventable diseases. High-fiber consumption prevents gastrointestinal problems
(15) Improves eyesight:
Oranges are also very good for vision.
Arteriosclerosis can be prevented with vitamin C, which is very abundant in oranges. This helps to maintain elasticity and gives strength to the arteries.
(17) Folic acid:
Blood oranges are a good source of folic acid. One serving can provide 10% of the recommended daily allowance of folic acid.
Pregnant women are especially advised to take optimal levels of folic acid, as it is needed for the development of a healthy fetus.
(18) Treats Mastitis:
Orange peel tea is great for women who are breastfeeding because it helps treat many related conditions, provides nutrients, and treats and prevents mastitis (hardening of the breasts due to too much milk production).
(19) Prevents bad breath:
Orange peel tea is very useful and helps maintain good oral hygiene.
Drinking a cup of orange tea every day for a month will reduce bad breath and improve your oral hygiene.
(20) Improves blood circulation:
Oranges are known to help stimulate and even improve blood circulation and the flow through the lymphatic system.
This property of orange peel makes it useful for combating conditions such as nervousness, stress, and insomnia.
Orange has mild aphrodisiac properties, and its regular and systematic use can help cure several sexual problems, such as erectile dysfunction, frigidity, disinterest in sex, impotence, and decreased libido.
Orange essential oil promotes secretion within all forms of appropriate glands, such as endocrine and exocrine glands.
This secretion contributes to the promotion of lactation, menstruation, bile hormones, digestive juices, and enzymes.
[B] Skin benefits of eating an orange:
Because oranges are an excellent source of vitamin C, they can do wonders for your skin.
Besides the fruit itself, orange juice and even orange peels can provide a range of benefits for your skin.
Thus, both consumption and topical application of this fruit can be beneficial for your skin in the following ways.
(23) Healthy Skin:
The power in oranges antioxidants fight free radicals and thus prevent faster aging.
Treating dark spots and pimples:
- Orange peels have a higher vitamin C content than the fruit itself. Instead of throwing away the peels, you can dry them in the sun and grind them to prepare orange peel powder. This can be used as a body scrub.
- You can mix the above scrub with milk and cream and apply it to your face. This will instantly give a glow to your face as well as reduce dark spots and blemishes on the skin.
(24) Acne Treatment:
Excess dirt, soot, or bacteria block the skin pores, causing pimples to form.
- Oranges have a high content of citric acid, which is effective in drying cleared acne. Orange peels contain a high content of dietary fiber that regulates bowel movements so that harmful waste and toxins are no longer eliminated from the body. This prevents acne by getting rid of toxins.
- You can prepare a face mask by grinding orange peels into a paste and applying it all over your face. This will not only keep acne at bay but also fight the oiliness of the skin. With regular use, you can see a visible reduction in pimples and their marks.
(25) Skin whitening properties:
- Orange peels are a natural bleaching agent that can lighten dark spots on the skin and effectively remove them over time. They help reduce a tan by deflecting harmful UV rays from attacking skin cells.
- Dilute the orange peel paste while making the face mask because they contain a lot of citric acids, which can irritate your skin.
(26) Anti-aging benefits:
- Oranges are rich in vitamin C which improves skin texture and tone.
- It also helps restore collagen in your body, which is responsible for skin tightening and prevents premature skin aging.
- Oranges contain powerful antioxidants that fight free oxygen radicals. These free radicals often cause wrinkles and sagging of the cheeks.
(27) Removes blackheads:
- An orange peel mask is very effective in removing blackheads from your skin.
- You can prepare this mask by mixing one part of yogurt with orange peel powder to make a thick paste.
- Apply this paste on your face with gentle circular movements and rinse off with warm water after 15 minutes.
- This is not only a natural and non-painful way to get rid of blackheads, but also unblocks excess sebum and dirt clogging the skin pores.
(28) Amazing Toner:
- Orange peels contain abundant amounts of vitamin C and antioxidants that maintain skin oil. They are suitable for both oily and dry skin.
- Local application of orange peels to the skin removes dead cells and dirt and keeps the skin hydrated and toned.
- Calcium contributes to the production of antioxidants, which reduce dryness and makes the skin look healthy and radiant.
(29) Rejuvenates dull skin:
- You can make a refreshing facial spray with orange peels.
- You can also squeeze 2 oranges and put the juice in an ice cube tray.
- Rubbing these frozen orange cubes on your face will brighten and brighten your dull and lackluster skin. It will refine your pores and keep oiliness under control.
(30) Radiant skin:
- Instead of crushing the orange peels, you can simply pour boiling water over them and leave them for a day.
- Filter this liquid the next day and put it in the fridge.
- Apply this liquid to your face with a cotton ball and let it sit until it dries. This will make your face firm and radiant.
[C] Hair benefits:
Orange is not only good for your skin, but it also contains certain essential nutrients that strengthen your hair.
This fruit can be useful for your hair in the following ways.
(31) Excellent conditioner:
Orange juice is an excellent conditioner for your hair.
- You can prepare a conditioner at home by mixing the juice of an orange, water, and a spoonful of honey.
- Apply this mixture to your hair with shampoo and leave it for 5 to 10 minutes. This will provide you with healthy, shiny, and beautiful hair.
(32) Stimulates hair growth:
- Vitamin C with bioflavonoids oranges helps with circulation on the scalp, which in turn stimulates hair growth.
- They contain folic acid, a type of vitamin B essential for hair growth.– Inositol is another form of vitamin B, which prevents hair loss and stimulates hair growth.
- Hence, regular consumption of oranges is a great way to boost the intake of these nutrients.
(33) Treatment of dandruff:
- Orange peel juice can be used on the scalp to fight dandruff.
- You can also grind the peel and apply it to your scalp. This removes dandruff and cleanses the scalp.
- You can also prepare a hair rinse by boiling the orange peel in water. Filter the liquid the next day and use it as a hair rinse to remove dandruff and get shiny hair.
[D] How to Select and Store?
Oranges are available from October to February.
When buying oranges, always choose those with smooth, undamaged skin and which are firm and heavy for their size.
They should yield to gentle pressure but quickly spring back. These oranges are juicier than those that are spongy or lighter in weight.
- In general, smaller oranges have a higher juice content than the larger ones, as do those with thinner skin.
- Avoid fruits that have cuts, soft spots, or traces of fungus.
- Ripe oranges are not necessarily bright orange in color. Sometimes their uniform orange color is due to the injection of an artificial coloring called Citrus Red Number 2. Oranges can be fully ripe even if they naturally have green spots.
- Sometimes, when the fruits are harvested from the tree with machines, they may sustain small superficial injuries. However, such minor abrasions do not affect the quality of the fruit.
- Oranges are one of those foods in which pesticide residues are often found, it is better to buy organic oranges. Choose fully-ripened oranges to get the most antioxidants.
- Oranges can be stored at room temperature in a cool dark place for up to a week, but storing them in the fruit/vegetable compartment of the fridge at home can extend the shelf life by up to 2 weeks.
- The best way to store them is to keep them loose in a fruit bowl rather than wrapping them in a plastic bag, as exposure to moisture can cause them to go moldy.
- Freshly squeezed orange juice can be stored in a freezer for later use. It can be kept in ice cube trays until frozen and then in plastic bags in the freezer.
- Dried orange peels are kept in a cool, dry place in an airtight glass container.
[E] Facts about oranges:
- The name ‘orange’ is derived from the Sina apple. China was formerly known as Sina.
- Oranges are native to China.
- Oranges are citrus fruits and come from the orange tree (Citrus sinensis).
- Before the 20th century, the orange was a delicacy eaten only on special occasions.
[F] Nutritional value of oranges:
A 131-gram medium orange contains the following nutritional values,
- Energy: 62 calories
- Carbohydrate: 12 grams
- Sugars: 12 grams
- Proteins: 1 gram
- Fats: 0 grams
- Fiber: 3 grams
Vitamins and Minerals:
- Vitamin A: 6% RDA
- Vitamin C: 116% DV
- Vitamin E: 1% RDA
- Vitamin K: 0% RDA
- Folate: 10% DV
- Calcium: 5% RDA
- Magnesium:3% DV
- Potassium: 7% DV
- Copper: 3% RDA
- Manganese: 2% DV
In addition, an orange also contains vitamins B1, B2, B3, B5, and B6, and the minerals iron, phosphorus, selenium, and zinc.
[G] Risk Factors:
Beta-blockers, a type of medication often prescribed by doctors for the treatment of heart disease, increase potassium levels in the blood.
Foods high in potassium, such as oranges and bananas, should therefore be consumed in moderation by people with heart disease who are taking beta-blockers.
Consuming too much potassium (via oranges) is potentially harmful to people with poor kidney function.
If the kidneys do not manage to remove excess potassium from the blood (properly), it can be fatal.
Do not drink fruit juices from the pack. A large part of the fiber, vitamins, and minerals that make oranges so healthy have been lost during the manufacturing process. In addition, fruit juices from packs often contain a larger amount of fructose.
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