Orange Health Benefits, Nutritional Value and Uses

Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter. Also known for it’s juicy, sweet and renowned for its concentration of vitamin C, oranges make the perfect snack and add a special tang to many recipes.

Health Benefits of Orange

Protect against cancer: Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

Mandarin oranges fight liver cancer: According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

Lower cholesterol: Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

Aid in good eye health and protect vision: Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent mascular degeneration.

Regulate high blood pressure: The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

Skin protection: Oranges are full of beta-carotene, which is a powerful antioxidant that protects the cells from damage. Beta-carotene protects the skin from free radicals and helps prevent the signs of aging.

Alkalize the body: Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons, which are one of the most alkaline foods available.

Help prevent kidney diseases:Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

Prevents and Relieve constipation: Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

Nutritional value of Orange

Oranges 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.

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 choline, zeaxanthin, and carotenoids.

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.(Spillednews)

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