Jispa      Nutrition

13 Amazing Health Benefits Of Eating Oranges

The greatest nutritional appeal of the orange is its vitamin C content, comprising 165 percent of the recommended daily value in a one-cup serving. This is important for fighting off germs that cause colds and flu, and even builds your resistance to infection. With the "C" come powerful antioxidants that scavenge free radicals in the blood. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.

Other oranges health benefits includes protecting the eyes and improving vision, enhancing sexual performance, preventing constipation, bolstering the immune system, improving mood, promoting dental health, regulating blood pressure, improving skin appearance, preventing cancerous cell growth, promoting digestion of food, and protecting the heart.


What are Oranges?

Oranges are the most popular among all the citrus fruits. This tangy fruit definitely impresses with its delicious juicy taste and its high concentration of vitamin C and health boosting compounds. Oranges are known for their health prowess, you don’t even need a real reason to east more, simply because they taste wonderful!

Orange Nutritional Facts

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. Because of their high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system. Oranges also contain choline, zeaxanthin, and carotenoids.

Healthy Benefits Of Eating Oranges

1. Protects The Eyes And Improves Vision

Oranges are rich in Vitamin A, various flavonoid and antioxidant content that help in maintaining healthy eyes. Oranges are a decent source of Vitamin A, which along with other bioflavonoid compounds help to protect the eyes from macular degeneration, cataracts and even blindness due to deterioration of vision. When oranges are added to the diet, they can offer adequate protection to the membranes lining the eyes and may be useful in promoting vision and maintaining eye health for years.


2. Enhances Sexual Performance

Oranges may have mild aphrodisiac properties which can be used to enhance sexual performance in both males and females. When used regularly, it may be able to put a stop to sexual problems like erectile dysfunction and decreased libido from affecting your sex life. Oranges may also increase the secretion of the sex hormones and improve sex drive and erection potency, all playing favorably to enhancing sex life.

3. Prevents Constipation

Dietary fiber is an underlying agent for the treatment and prevention of bowel disorders, including constipation. Chronic constipation, on the other hand, is a more severe disorder which may have long-lasting health risks including abdominal pain, painful bowel movements, and other digestion problems. It can also lead to problems involving the colon, nerves surround the rectum and colon, and spinal cord injury.

Increasing dietary fiber intake from fruits such as oranges can eliminate adverse symptoms of constipation in pregnant women. This also limits the chances of consuming supplements or laxatives for regular bowel movements. Other factors such as regular exercise, lots of water intake, less stress levels, and healthy diet are powerful healing agents of chronic constipation. A high fiber intake is responsible for the proper ingestion of cellulose which prevents constipation from surfacing.

4. Bolsters The Immune System

Oranges are one of the best sources of vitamin C, packing in 163 percent of what you need for the whole day in just one serving. In addition to its powerful antioxidant properties, vitamin C is also revered for its ability to improve immune function.

One review published in the Annals of Nutrition & Metabolism showed that getting enough vitamin C could help reduce symptoms and shorten the duration of respiratory tract infections like the common cold. Additionally, it could also decrease the incidence and improve the outcome for conditions like pneumonia, malaria and diarrhea.


5. Reduces Inflammation

Citrus fruits are commonly considered anti-inflammatory agents, and orange juice is no exception. High sugar and high-fat meals can lead to inflammation of various body parts, and this, in turn, can lead to the development of increased insulin resistance. This is one of the major underlying causes of type 2 diabetes and atherosclerosis. A 2010 study has shown that orange juice can inhibit this insulin resistance by reducing inflammation, thereby protecting the heart and guaranteeing overall cardiovascular protection. Also, being able to reduce the chances of developing diabetes is a major bonus of this property of orange juice.

6. Promotes Dental Health

Maintenance of the teeth and the gums should be a top priority when it comes to taking care of the mouth, as infectious agents can attack the gum and gain easy entry into the blood supply. Citrus fruits like Orange help promote healthy gums by strengthening the blood vessels and tissues that hold the gums and teeth, and also uses Vitamin C to reduce gum inflammation. The disease scurvy, characterized by bleeding gums and poor healing of wounds, is aggravated by diminished collagen production, caused by vitamin c deficiency.

7. Regulates Blood Pressure

Oranges are a great fruit for helping to regulate blood pressure, as they contain the mineral potassium which dilates blood vessels, along with the bio-flavonoids which improve flexibility of the vessels. Potassium has a regulatory effect on water balance, helping to offset water retention caused by sodium. Oranges help to enhance kidney function as well, a potassium ions ensure that residue does not remain in the kidneys, and cause kidney stones. The kidneys also play a role in blood pressure regulation.


8. Improves Skin Appearance

It is now well established that oranges have a stimulatory action on collagen production, making it an ideal food for your beauty needs. Oranges can also help minimize acne scars, as new skin cells help to reduce the appearance of old scars and blemishes. Coupled with Vitamin A, which has a UV reflecting action, your skin health can be maintained for many more years.

9. Prevents Cancerous Cell Growth

Cancer is caused by abnormal cell growth and is fast becoming more and more common across the world. It is invasive, often painful, and expensive to treat. It is really important to have enough nourishment so that your body can fight against cancer before it becomes a problem.

Since oranges have lots of antioxidants, they are great at helping prevent cancer as well as a recurrence of cancer after therapy. Hesperidin has been linked with reducing tumor growth and promoting death of cancerous cells. Since too many free radicals can also cause cancer, vitamin C and other antioxidants present in oranges can help prevent this disease. Several studies have shown the importance of antioxidants in preventing and battling the growth of cancerous tumors.

Similarly, the fiber content of oranges can help prevent colorectal cancer by keeping the digestive system healthy.


10. Promotes Digestive Health

The high vitamin C levels in oranges help protect our body from the Heliobacter pylori (H. pylori) bacteria responsible for causing peptic ulcers. Recurrent peptic ulcers can increase your risk for developing stomach cancer later in life, so making sure you avoid ulcers altogether is crucial in terms of maintaining good digestive health. Drink at least 1 cup of freshly squeezed orange juice a day! Your tummy will love you for it!

Not to mention, oranges are also loaded with fibre, which means a healthy colon too!

11. Protects The Heart

Oranges are rich in potassium, an electrolyte mineral that controls the heart function. Low levels of potassium can lead to abnormal heart rhythm known as arrhythmia. Apart from this, drinking orange juice can reduce the levels of ‘bad’ LDL cholesterol which collects in your arteries and blood vessels, causing heart problems, cardiovascular issues, and interrupting the flow of healthy blood and blood oxygen flow.

12. Promotes Healthy Hair

Loss of hair can be prevented by eating oranges. It contains constituents that help promote free flow of blood to the scalp and is effective in maintaining hair volume so common hair problems like hair thinning and hair loss are prevented. The peel of the Orange fruit may also be effective in controlling dandruff as well, and thanks to its collagen promoting properties the result in lustrous well-kept hair.

13. Helps Manage Asthma

Regular consumption of oranges is known to decrease the frequency of asthma attacks. Its anti-inflammatory properties help reduce the inflammation of airways . They also neutralise the oxidation damage by free radicals as they are known to increase inflammation and cause asthma. The flavonoids present in oranges decrease bronchial sensitivity.