Fun fact: Orange peel can be used by gardeners to sprinkle over vegetables as a slug repellent
The juicy and sweet orange fruit is an ideal addition to a healthy breakfast and also a healthy to-go snack option that you can place inside your bag and eat anywhere. Aside from its delicious taste, this fruit (scientific name: Citrus sinensis) is loaded with several vitamins and minerals. Orange is a Citrus fruit like lemon, pomelo, and grapefruit.
Oranges, grown in tropical and semi-tropical regions, have low calorie content. One hundred grams (100g) of orange contain 47 calories. Its nutritional value for those who are trying to shed some pounds through healthy diet is advanced because of its 6% daily-recommended allowance of dietary fiber. This fruit is also very low in fat and has zero cholesterol. To boost your day, orange has 9% RDA of carbohydrates, which is turned by the body into energy.
Citrus fruits, including oranges, are recommended because of the for its impressive vitamin content. Like other citrus fruits, orange is high in vitamin C. It is filled with 90% DRA of vitamin C for every 100 grams of the fruit. This vitamin functions as a natural antioxidant and is important to build resistance against harmful and infectious agents.
Oranges are also good source of vitamin A and flavonoids like B-carotene, lutein and zeaxanthin, which are turned into vitamin A by the body. Vitamin A is essential for healthy vision and cell growth. As an antioxidant, it helps keep the skin healthy while advancing the immunity of the body against diseases.
This fruits is also an excellent source of vitamin B complex, which is important in breaking down food and producing energy for the body. In particular, orange is abundant with vitamin B1, B5, B6, and folates. Vitamin B1 or Thiamine helps in keeping the nerves and muscle tissues healthy. Vitamin B5 or Pantothenic acid assists in the conversion of carbohydrates from food to glucose as energy. It also plays an important role in making red blood cells.
Vitamin B6 or Pyridoxine helps in the metabolism of carbohydrates and protein in the body, production of red blood cells, and for brain development. For every 100g of orange is 4.5% DRA of pyridoxine. Moreover, vitamin B9 or the folic acid (7.5% DRA) is needed to maintain healthy eyes, hair, skin and liver as well as in the normal functioning of the nervous system.
Aside from the aforementioned vitamins, oranges are also packed with good amount of minerals like calcium and copper. This is the reason why oranges are among the top picks of fruits one should include in his healthy daily diet.
The Important Health Benefits of Oranges
Oranges is one of the most consumed fruits anywhere in the world. This nutrient dense food is widely distributed in the market any season of the year. It generally has a sweet and appetizing taste that makes you crave for more. There are different kinds of oranges depending on the place of origin. But despite the differences, they still bear the same nutritional benefits. When we speak of oranges on a nutritional view, what comes first in mind is that has high levels of Vitamin C which is very important to our health. But aside from the fact that it is an ample source of Vitamin C, it contains various more minerals and vitamins that are greatly advantageous to an individual’s overall health.
Repairs and Prevents Sperms from Damage
Regular intake of oranges can assure that a man is keeping his sperms healthy. Oranges, being rich in Vitamin C protects the sperms from genetic damages that can cause impotence and birth defect. Vitamin C is an operative antioxidant that repairs and prevents a man’s sperm from being damaged.
Protection Against Infection
Viral infections cause one of the most common dieases that you can easily get if you have a weak immune system. Fruits rich in Vitamin C, like oranges, strengthen the defense mechanism of the body and enable it to fight off on its own bacteria build up that leads to infections. Oranges is also abundant in polyphenols effectively protects the body from getting sick.
Defies Skin Ageing
As we grow older, signs of ageing become visible. It reflects especially in the skin. Eating oranges or drinking fresh orange juice helps defies effects of ageing. It stimulates collagen production which is essential in making the skin healthy inside out. If you want to maintain a young-looking, glowing, and flawless skin, regular consumption of orange is of great help. It also avoids skin-related issues like blemishes, sun damage, pimples, and others more.
Prevents Development of Kidney Stones
Studies have found that eating a lot of orange reduces risks of kidney stone development. Its properties stop calcium oxalate formation which primarily triggers kidney stone growth. If you do not want to grow kidney stones or if you already have them, eating an orange or drinking its extract can help.
A single orange can satisfy up to 75% of the daily vitamin C need of the body. As mentioned above, Vitamin C builds the body’s resistance against disease and illnesses. It protects the body from generation of free radicals and from inflammation that produces sickness of many kinds. Be in your utmost health condition every day for optimal performance of daily tasks and duties through eating an orange a day. This way, you will not easily get sick or suffer recurring flu, cough, and colds.
Good for the Eyes
Aside from Vitamin C, oranges also contain Vitamin A that keeps the eye’s mucus membrane healthy. This fruit also has beta carotene, lutein, and zeathanin all good for maintaining a healthy and clear vision. These compounds are also very effective in preventing age-related eye issues like cataract, ARMD, and blindedness.
Boosts Brain Functions
Oranges have brain booster properties that help you maintain your focus and retain your memory even as you age. This fruit is concentrated with Vitamin B9 and folic acid that are proven to stabilize and heighten your cognitive ability. These minerals also prevent neurological disorders. If you want a sharper memory and sound mental ability even as you grow old, you should definitely eat oranges daily.
Treats Constipation and other Digestive Issues
This fruit keeps your stomach and intestines healthy. They have soluble and insoluble fiber that regulates digestion and proper bowel movement. The fiber assures that your intestinal tracts are clean and the food intake is digested accordingly for transmission of waste.
Beautifies your Hair
Because Oranges stimulate collagen production, regular consumption keeps the tissues in your hair healthy, thick, and moisturized. In fact, orange is an effective treatment for hair loss. If you desire to have a thick, manageable, and moisturized head of hair through the years, make sure you eat a lot of orange.
Cancer is one of the most common causes of death nowadays. Keeping your mind and body healthy and fit is the only way to prevent development of cancer. Eating orange is an effective way to prevent irregularities that can lead to various types of cancer such as breast cancer, skin cancer, lung cancer, etc. It contains D-limonene that is a strong compound that eliminates free radicals. Plus oranges have Vitamin C that strengthens immunity making the body fit to defense itself from getting sick.