Orange has been a symbol of ‘healthy’ since time immemorial. Because an orange contains a lot of vitamin C and if you start to feel unwell, you simply boost your immune system by eating an orange. But how healthy is an orange exactly?
Oranges are sunny, sweet thirst quenchers. In addition, they have numerous health benefits. In this article, you can read how oranges help us to stay healthy.
You also read whether oranges help you lose weight.
*Facts about oranges
*Oranges and weight loss
Benefits of eating an orange:
Facts about oranges
- Oranges originally come from China.
- The name ‘orange’ is derived from Sina apple. China used to be known as Sina.
- Oranges are citrus fruits and come from the orange tree (Citrus sinensis).
- For the 20 century, the orange was a delicacy that only during special occasions eaten.
The health benefits of oranges:
Oranges are known for their high vitamin C content. In addition, fruits contain many other vitamins and minerals. That makes oranges very healthy. We have listed six benefits of these tropical fruits for you.
 An orange strengthens the immune system.
Oranges are packed with vitamin C. This is perhaps the most well-known health benefit of an orange. Because it is known for the high dose of vitamin C, it promotes the immune system.
Vitamin C protects your body against free radicals, which can damage your body, including causing chronic diseases.
Not only do oranges contain a lot of vitamin C. You can also find large amounts of this vitamin in melon and strawberries.
Summary: Oranges contain a lot of vitamin C, which is good for our resistance.
 Beneficial for blood pressure.
Eating oranges can help lower blood pressure because oranges are high in hesperidin. Hesperidin is mainly found in citrus fruits and is also called vitamin P.
Research shows that orange juice containing hesperidin has a blood pressure-lowering effect, which means that 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 can contribute to better brain function.
Summary: Oranges contain a substance that can help lower blood pressure.
 Protect the cells.
Research has shown that the health of the cells in the bone marrow and intestines is better-maintained thanks to oranges. A large amount of vitamin C in this fruit can contribute to the prevention of mutations in the DNA.
Not only vitamin C in oranges helps to keep the body cells healthy. The substance limonene in the shell also contributes to the health of our cells. For example, research shows that limonene can contribute to the health of the mouth, skin, lungs, chest, and stomach.
A 2002 study also showed that children’s blood remains healthier if the child regularly consumes orange and banana during the first two years of life.
Summary: Vitamin C in oranges has a positive effect on the health of the body cells.
 Healthy cholesterol levels.
The fiber in oranges can help lower cholesterol levels by helping to clear up excess cholesterol. This is shown by a study from 2010.
In this study, the researchers saw that the bad cholesterol (LDL cholesterol) of subjects with high cholesterol had decreased after drinking orange juice for 60 days.
A study in Nutrition Research shows that the cholesterol level of people who consumed citrus fiber for four weeks was reduced by almost 11%. In addition to oranges, other fiber-rich foods also have a beneficial effect on cholesterol.
Summary: The fiber in oranges helps clear up excess cholesterol.
 A beneficial effect for diabetics.
The fact that oranges are rich in fiber is beneficial for cholesterol levels and blood sugar. Studies have shown that the blood sugar level in people with type 1 or 2 diabetes is more stable when they get 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 fiber. Almost all fiber has been lost during the production process.
Summary: Oranges contribute to stable blood sugar levels due to their fiber content.
 Ensure healthy skin.
Vitamin C protects the skin against damage (from the sun, for example) and is necessary for the production of collagen: a substance that keeps the skin supple.
Because oranges are high in vitamin C, eating this fruit can contribute to healthier and younger-looking skin. The fiber in oranges also has a beneficial effect on the health of the skin. They contribute to a healthy skin flora. If our skin flora consists mainly of beneficial bacteria, our skin flourishes.
Other fruits and vegetables that contribute to healthy skin are blackberries and broccoli.
Summary: The vitamin C content in oranges contributes to the formation of firming collagen in the skin.
 Help prevent anemia.
Vitamin C aids in the absorption of iron from plant foods. Because oranges are high in vitamin C, this fruit can help prevent iron deficiency anemia.
To better absorb iron from food, combine iron-rich foods (such as apricot and parsley with products containing vitamin C.
Oranges also naturally contain citric acid, which also aids in the absorption of iron from foods In this way, this fruit is doubly powerful when it comes to preventing iron deficiency anemia.
Summary: Vitamin C in oranges supports the absorption of iron from food.
*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.
Oranges and weight loss:
Oranges can aid in weight loss This is possible because the fruits are rich in nutrients. This 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 more difficult. That’s why our advice is to eat a maximum of two servings of fruit a day if you want to lose weight.
Additional tips for when you are going to eat oranges:
Tip 1: Eat one to two oranges (or other fruit) a day
This will give you enough healthy nutrients to experience the health benefits of oranges. You limit the intake of fruit sugars enough to have no problems with losing weight.
Tip 2: Combine oranges with other healthy food
You can eat oranges ‘loose’ as a snack and be used well in a dish. Think about:
- A salad with orange, chia seeds, walnut, and avocado
- Grilled salmon with broccoli and orange dressing
- A green smoothie with orange, strawberry, and banana
While oranges can contribute to weight loss, more factors affect weight loss. Losing weight starts with eating the right foods, drinking enough water, and reducing stress.
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