Who doesn’t love sweet oranges for afternoon snack? They are very popular with athletes as they can be eaten for getting a burst of energy easily. Enjoy eating 1 or 2 oranges daily for that energy-boosting effect and other benefits. In this article on VKool site in the line of Nutrition, we are going to discover nutritional facts of orange juice and the best health benefits of oranges in the body. Check out the information below!
9 Health Benefits Of Oranges In The Body
I. Nutritional Facts Of Orange Juice
Consuming oranges provides you with various health benefits because it contains essential vitamins and minerals. This table shows you nutrition facts about 1 cup of concentrated orange juice diluted with water.
|Vitamin B6||0.1 mg||Vitamin A||266 IU#|
|Riboflavin||0.0 mg||Vitamin E||0.5 mg|
|Vitamin C||96.9 mg||Vitamin K||0.2 mcg|
|Thiamin||0.2 mg||Niacin||0.5 mg|
|Sodium||2.5 mg||Potassium||473 mg|
|Magnesium||24.9 mg||Fluoride||145 mcg|
|Calcium||22.4 mg||Phosphorus||39.8 mg|
|Iron||0.2 mg||Zinc||0.1 mg|
|Total Fat Content||0.1 g||Polyunsaturated Fat||0.0 g|
|Monounsaturated Fat||0.0 g||Cholesterol||0.0 mg|
|Proteins||1.7 g||Carbohydrates||26.8 g|
|Water||219 g||Sugar||20.9 g|
II. Nutritional Benefits
1. Vitamin C Source
Oranges are a great source of vitamin C, one 130-gram orange supplies 100% of the recommended daily consumption of your vitamin C.
Vitamin C is not synthesized by the body, so you have to ingest it in your drink and food. Drinking 2 glasses of fresh orange juice a day can increase the concentration of Vitamin C in your body by about 40 – 64%. The vitamin C you get from orange helps protect your bodies from harmful effects of free radicals causing premature aging, and it aids in the mineral absorption like calcium.
2. Carbs Source
Oranges contain sugars, yet they have low glycemic index – 40. Any ingredient with the glycemic index under 55 is low. This means by eating 1 to 2 oranges a day, this fruit won’t increase your blood sugar as well as cause some problems related to your weight gain and insulin.
3. Fiber Source
Beside an excellent source of carbs, oranges also contain good dietary fiber. Hence, by consuming oranges, you can improve your bowel, prevent constipation and strengthen your digestion.
4. Other Nutritional Benefits
Additionally, oranges are high in vitamin A, vitamin B, amino acids, pectin, beta-carotene, calcium, folate, phosphorus, iodine, zinc, sodium, chlorine, iron and manganese. Especially, vitamin B6 presents in orange can aid in the hemoglobin production.
Plus, beta-carotene from orange helps in preventing cell damage while calcium in this citric fruit helps strengthen your tooth health and promote your bone health. Folic acids in fresh oranges boost brain, neural system health and spinal cord. Also, it has been found that oranges are highly beneficial for weight loss.
III. Health Benefits Of Oranges
Now, let’s take a closer look at health benefits of oranges in the body!
1. Strengthen The Immune System
Oranges have long been used for health with their healing properties. Just a single serving of fresh orange juice contains about 200% of the requirement of vitamin C in your body. Vitamin C is also considered an ascorbic acid that functions as a natural antioxidant. This property can neutralize or destroy free radicals before these harmful free radicals damage the body’s systems. Your body needs enough vitamin C for stimulating all aspects of your immune system. Moreover, ascorbic acid found in orange juice is one of the primary components of collagen that’s essential to repair the body cells and for the new tissue growth in the body.
2. Prevent Cancer
“Oranges Help Prevent Cancer”
Next to great health benefits of oranges, this is their effective effects on cancer prevention. As mentioned above, vitamin C in oranges acts like an antioxidant, and the most important function of natural antioxidants is to inhibit cancer. Antioxidants found in oranges keep the DNA of healthy body cells from mutating to cancerous cells, and vitamin C among the best antioxidants is very effective for cancer prevention and other diseases.
Beside vitamin C, orange also contains another helpful antioxidant – hesperidin that is believed in reducing the growth of tumors, stimulating apoptosis, programmed cell death in the body’s cancerous cells. Though a research on this antioxidant in oranges is ongoing, it has been linked to the prevention of colon cancer, and it’s likely that the hesperidin antioxidant is highly effective in terms of various types of cancer.
3. Detoxify The Body
“Oranges Help Detoxify The Body”
Another great antioxidant found in oranges is vitamin A. This vitamin works to detoxify the body by boosting the function of the kidneys. It is also connected to the eye health. Thus, get enough vitamin A for enhancing your vision as well as preventing macular degeneration.
Just a cup serving of this citric juice has approximately 50% of the recommended daily intake of your vitamin A.
4. Increase Blood Circulation
“Oranges Help Increase Blood Circulation”
Next to health benefits of oranges, consider drinking at least one cup of orange juice daily for increasing your blood circulation.
Folate is included in the B complex group, technically considered vitamin B9. This vitamin is beneficial in the DNA creation and the new cell growth. In addition, folate keeps the body cells safe from the mutation, a way that free radicals can damage your body. Moreover, folate plays an important role in producing red blood cells, stimulating the blood flow of blood the extremities as well. This means the body’s organ systems will be well-oxygenated and they are working at their full capacities. This can help support the metabolism in the body as well as the functioning of all the body’s systems, thereby making them work more efficiently.
5. Reduce Inflammation In The Body
“Oranges Help Reduce Body Inflammation”
Like other citrus fruits, oranges contain anti-inflammatory agents so that they help you get rid of stress in brain and skin problems like acne. Also, with anti-inflammatory properties, orange juice is proven to inhabit insulin resistance – a major cause of atherosclerosis and type II diabetes. By reducing inflammation of the body, oranges thereby help protect your heart, brain and guaranteeing cardiovascular protection.
6. Regulate Blood Pressure
“Oranges Help Regulate Blood Pressure”
Next to important benefits of oranges for health, consider eating this fruit or drink orange juice as your daily snack.
Studies have indicated that orange contains hesperidin, a water-soluble plant pigment, which can help improve the activity of blood vessels for your balanced blood pressure and help in decreasing high risks of cardiovascular diseases.
7. Balance Cholesterol In The Body
“Oranges Help Balance Cholesterol”
High cholesterol is a dangerous cause of cardiovascular disease, so consume oranges to lower your bad cholesterol (LDL cholesterol). Orange juice can work to increase amounts of good cholesterol (HDL) and reduce the presence as well as negative effects of bad cholesterol in your body.
8. Promote Skin Condition
Once again, talk about antioxidants in oranges. With the help of powerful antioxidants like vitamin A, vitamin C, beta-carotene, they help protect your skin cells from getting damaged by free radicals as well as slowing down the signs of aging.
In general, oranges are good for skin. They help tighten your clogged pores, cleans out dirt from your skin. Furthermore, it is believed to reduce fine lines and prevent wrinkles on the skin.
9. Prevent Neural Tube Defects
Still folate! This is an essential nutrient for pregnant women. In fact, the folate deficiency is a main cause of neural tube defects and low birth weight.
To prevent neural tube defects, pregnant women should considered drinking a cup of orange juice daily that supplies their bodies about 40 mcg of folate and provides about 10% of the required daily intake of folate.
These are top 9 health benefits of oranges in the body. Hope that you love this fruit and add it to your daily diet for your health boost. If you have any feedback on the writing, feel free to leave your comment at the end of the post!