Oranges - eating Health benefits & Medicinal benefits

Oranges eating Health benefits & Medicinal benefits

Oranges are low in calories and full of nutrients, they promote clear, healthy, skin and can help to lower our risk for many diseases as part of an overall healthy and varied diet.

Orange trees are the most commonly cultivated fruit trees in the world. Oranges are a popular fruit because of their natural sweetness, wide variety of types and diversity of uses, from juices and marmalades* (it is a fruit preserve made from the juice and peel of citrus fruits boiled with sugar and water) to face masks and candied orange slices.

An orange has over 170 different phytochemicals and more than 60 flavonoids. Many of these have been shown to have anti-inflammatory properties and strong antioxidant effects

Reduce the Chance of Stroke

According to the American Heart Association (AHA), eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women.

Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least. 5

Control 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 (Vasodilation is the widening of blood vessels) effects.

Reduce Cancer Risk

According to a study published in the American Journal of Epidemiology, consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia.

As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer.

One study has concluded that vitamin C from oranges could one day be harnessed to impair colorectal cancer cells, but 300-oranges worth of vitamin C would be needed.

High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.

Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma (Melanoma is a type of cancer that begins in melanocytes it also start eye, the intestines, or other areas of the body with pigmented tissues ), compared with those who consumed low amounts.

Boost Heart health

The fiber, potassium, vitamin C and choline content in oranges all support heart health.

An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Reduce Risk of Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

Maintain Skin Health 

The oranges eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin.

Nutrition

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) as well as 1 gram of protein.

One orange provides 130 percent of your vitamin C needs for the day, 2 percent of vitamin A needs, 6 percent of calcium and 0 percent of iron.

Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper.  Oranges high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system.

Muscle Health

Choline is an important nutrient found in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.