Oranges are a delicious citrus fruit that provides several health benefits. They are packed with vitamins and minerals that improve immunity and fight disease. They also provide fibre to regulate digestive function and boost bowel health. Oranges are rich in vitamin C, which is vital for immune function and collagen synthesis. They also contain flavonoids like hesperidin and naringenin.
1. Strengthens the Immune System
Oranges are a good source of vitamin C, which helps boost your immune system. One medium orange provides about 70 milligrams of vitamin C. Getting plenty of this nutrient can help you ward off respiratory infections, colds and the flu. Vitamin C also supports the absorption of iron in your body, a benefit for those who have low hemoglobin levels.
Oranges contain potassium, a mineral that reduces blood pressure by relaxing the muscles in your arteries and veins. Excellent treatment options include Cenforce 120 mg and Cenforce 100 mg for a number of medical conditions. High sodium intake is linked to high blood pressure, so incorporating potassium-rich foods into your diet may lower your risk of heart disease.
The fruit’s folate content is another important health benefit. This nutrient helps your body make DNA and is essential for preventing neural tube defects — malformations of the spine, skull and brain that occur in the first three weeks of pregnancy. Ob-gyns often recommend that women who are able to become pregnant consume 400 micrograms of folate daily.
Like most citrus fruits, oranges are full of dietary fiber, which promotes smooth digestive function and treats constipation. The soluble fiber in oranges can help ward off irritable bowel syndrome and may reduce your risk of colon cancer.
Oranges are also rich in the antioxidant hesperidin, which suppresses inflammation and has been linked to cardiovascular health, immune support and cognitive functioning. The nutrient can also help your eyes, reducing the risk of age-related macular degeneration and other eye conditions. Dip an orange wedge in melted chocolate for a tasty dessert or use freshly squeezed orange juice as a flavorful addition to a smoothie. Add the juice to marinades and salad dressings for a healthy twist on your favorite dishes.
2. Fights Inflammation
Oranges are a good source of Vitamin C, which helps reduce inflammation in the body. This nutrient also helps fight colds and prevent recurrent ear infections in children. However, you should consume these fruits only in moderation because too many can irritate the stomach and cause acid reflux. If you want to drink orange juice, opt for 100% fruit juice rather than a bottled version that contains lots of sugar and preservatives.
A compound found in oranges, hesperidin, helps regulate high blood pressure. It works by reducing the amount of sodium in the body and increasing the amount of potassium, which lowers blood pressure. Additionally, it has anti-inflammatory properties that can help prevent arthritis and other inflammatory conditions.
Vitamin C can improve skin health by stimulating collagen production. This helps the skin stay firm and reduces wrinkling. It also helps the body absorb iron, which can help treat anemia. It is a powerful antioxidant that can protect against cell damage and free radicals. Additionally, it can speed up wound healing and increase the strength of your immune system.
Folate is another essential nutrient found in oranges. This nutrient helps form DNA and aids cell division. It is especially important during pregnancy because it can help prevent neural tube defects. This is why ob-gyns often recommend a prenatal vitamin regimen that includes folate.
The potassium and vitamin C found in oranges can also lower blood pressure. This nutrient helps by minimizing the force of blood against the arteries by keeping sodium levels low and by promoting the excretion of sodium through urine. In addition, it can prevent kidney stones and lower high levels of cortisol, a stress hormone that can contribute to inflammation in the body.
3. Lowers Blood Pressure
When it comes to oranges, you might think of them as a citrusy snack that’s high in vitamin C. While that’s true, these hydrating beauties offer a wealth of other health benefits. In fact, you can find all sorts of vitamins and minerals in an orange, including calcium, potassium and folate.
As a rich source of potassium, oranges may help lower blood pressure by helping the body excrete sodium. The fruit also helps reduce blood cholesterol levels, which in turn reduces the risk of cardiovascular disease. Additionally, oranges contain the flavonoid hesperidin, which provides a natural blood pressure-lowering effect.
Another orange benefit is its cancer-fighting properties. Vitamin C is an important antioxidant that can help prevent and fight free radical damage. In addition, it improves the function of white blood cells and stimulates the production of antibodies that fight infection. It also helps prevent and treat respiratory infections, such as the common cold.
Additionally, vitamin C boosts iron absorption, which can prevent anemia. The vitamin also lowers the level of cortisol, which is a stress hormone. It enhances the body’s ability to heal wounds and protects against heart disease.
Folate is an important nutrient that helps the body make DNA and aids in cell division. It’s also known to reduce the risk of neural tube defects, such as spina bifida, in unborn babies. That’s why many ob-gyns recommend women who might become pregnant to consume 400 micrograms of the nutrient daily. This is the amount found in one medium orange. In addition, the flavonoids in oranges can also help prevent cardiovascular disease and other inflammatory conditions. They can even help lower high cholesterol levels and blood sugar levels.
4. Reduces the Risk of Cancer
Oranges and other citrus fruits are a staple in fruit bowls and refrigerators across the United States, but did you know that these juicy powerhouses also offer a host of health benefits? Vitamin C, found in almost all citrus fruits, is a powerful antioxidant that helps prevent cancer by scavenging and neutralizing free radicals. It has also been shown to reduce oxidative stress that can lead to chronic diseases like heart disease and diabetes.
In addition, vitamin C is a natural immune system booster that can help prevent the common cold and fight infections. It can also improve iron absorption and help to combat anemia. It also lowers cortisol levels, the stress hormone, and helps reduce blood pressure.
The phytochemicals in oranges, such as limonoids and D-limonene, have been shown to help prevent lung cancer, skin cancer and breast cancer. These compounds, along with vitamin C, work together to prevent DNA mutations that can cause cancerous cells to grow.
Despite their high sugar content, oranges are also an excellent source of dietary fiber, which can help to prevent constipation. They also contain a variety of vitamins and minerals, including potassium, calcium, magnesium, vitamin A, niacin, thiamin, folate and pantothenic acid.
Oranges are low in fat and calories, making them a nutritious snack for just about anyone. However, it’s important to eat oranges and other citrus fruits in moderation, as they are high in acid. Too much can trigger gastrointestinal distress, such as heartburn or indigestion. If you have a sensitive stomach, avoid oranges or other citrus fruits and opt for berries and leafy green vegetables instead. Moreover, consuming too much citrus may interact with certain medications and cause an adverse reaction.
5. Helps You Lose Weight
A single orange provides almost a day’s worth of vitamin C. This water-soluble nutrient helps your body function properly and fight infections. It also supports the immune system, aids collagen synthesis and iron absorption, and promotes healthy skin and eyesight.
A diet high in vitamin C and fiber helps keep the intestines and stomach functioning smoothly, preventing conditions like irritable bowel syndrome, indigestion and constipation. Hesperidin, a flavonoid found in oranges and other citrus fruits, helps improve blood flow and lower cholesterol. It also helps reduce the risk of Alzheimer’s disease and protects against high blood pressure levels.
Another important nutrient that is often overlooked is folate. Folate is a B vitamin that plays a role in metabolism and cell division. It is important for pregnant women and those who are trying to conceive, as it can help prevent birth defects. Folate is found in citrus fruits, especially oranges, and other whole vegetables and legumes.
Incorporating a few servings of oranges in your daily meals is a great way to boost the amount of antioxidants you’re consuming. Antioxidants are known to lower your risk for cancer, heart disease, stroke and other chronic diseases.
Aside from being low in calories and carbohydrates, oranges are an excellent source of calcium and potassium. They are also a good source of folic acid, a B vitamin that helps the body form DNA and red blood cells and is necessary for cellular metabolism. A medium-sized orange contains about 55 milligrams of calcium, which is about 6% of your daily requirement. It also provides smaller amounts of vitamin C, potassium and thiamin (vitamin B1).