Not only do oranges compliment a well balanced diet but are also well known for their many health benefits. Oranges: red like the sun, cold as a breeze, consumer favourite with abundant sources of Vitamin C, flavorful and nutritious for life. To partake of such delicious and healthful fare is nothing short of fantastic!
No matter how you consume this fruit--whether it is fresh out of the orange's skin, in a juice form, or a Here is a summary of some key nutrients that are found in oranges.
Nutritional Profile of Oranges In addition to being low in calories, oranges are also nutrient-rich. A medium-sized orange, which would be the ideal food portion size, (about 130 grams) contains:
Calories: 60
Carbohydrates: 15 grams
Fiber: 3 grams
Sugar: 12 grams
Vitamin C: 70 mg (over 90% of the daily recommended allowance)
Potassium: 237 mg
Folate: 40 mcg
Calcium: 52 mg
Oranges also contain many antioxidants, flavonoids, and phytonutrients, which are vital to a person's overall health.
Top Health Benefits of Oranges
Boosts Immunity
Oranges are an excellent source of vitamin C, which is absolutely critical to strengthening the immune system. Regular consumption of oranges will help you body to fight off infections, colds and flu all year round!
Supports Heart Health
oranges have flavonoids, such as hesperidin for instance, that help to reduce inflammation and lower blood pressure. The orange's high potassium content also supports heart function by maintaining healthy blood pressure levels while greatly reducing the chance of cardiovascular disease.s
Aids in Digestion
The fiber in oranges encourages healthy digestion by keeping one regular with no constipation and maintaining gut health. It also helps to maintain a balanced microbiome, which is critical to overall well-being.
Enhances Skin Health
The antioxidants and vitamin C in an orange help to make your complexion clear with firm skin: they add new collagen, smooth wrinkles away (from old). Drinking fresh orange juice or spreading it on your face could keep you young for years on end.
Benefits Your Eyes Oranges are rich in carotenoids, such as beta carotene, lutein and zeaxanthin, all of which can protect your eyes’ health from visual decline with aging and reduce the risk to some extent of age macro-degeneration and cataracts.
Aids in Weight Control Oranges are low in calories and rich in fiber, so not only do they taste good but they offer a healthy way to lose weight or get control of your weight. The fiber also fills you up, stopping your reach for snacks and prevents overeating.
Reduces the Risk of Kidney Stones The citric acid in oranges can help inhibit calcium oxalate stone formation by increasing urine volume and pH, making it more difficult for stones to form. Drinking orange juice on a regular basis may contribute to a kidney stone-free future.
May Cut Your Cancer Risk The antioxidants, flavonoids and vitamin C in oranges have been found to lower the risk of certain cancers. These substances can combat free radicals that do cancer-causing damage to the DNA in our cells. For example, free radicals are thought to play a role in lung cancer and skin, as well as breast cancer.
https://www.health.com/food/health-benefits-oranges
How to incorporate oranges in your diet
Just eat them plain or peeled as a snack.
Add orange segments to salads for an unexpected tang of taste.
Make fresh orange juice. (Avoid adding sugar for best results.)
Use orange rinds in baking or cooking for added flavor.
Blend oranges up with other fruits in smoothies.
Use fresh orange juice/marinades for meat and seafood.
Summary
Oranges are not only delicious but also make a superb addition to a healthful diet. They offer a wide range of health benefits, from enhancing the immune system to supporting heart and skin health. Whether you eat them whole, drink their juice or use them in cooking, make sure to incorporate oranges in your daily routine for improved overall health.
You can begin to taste oranges today. Learn the many health benefits this citrus fruit can bring to you!
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