Oranges are one of the most popular fruits worldwide, and for a good reason. They are highly nutritious and packed with vitamin C and several other vitamins, minerals, and antioxidants. In addition, they may help reduce your risk of heart disease. However, there are a few health risks associated with oranges. Listed below are some of the health risks related to oranges. If you suffer from heartburn or allergies, do not consume oranges.
Oranges are one of nature's most nutrient-dense foods - Photo by Jen Gunter
What Are Oranges?
Citrus fruits contain diverse phytochemicals such as beta-carotene, lutein, and zeaxanthin. They also have a wide variety of volatile organic compounds, including vitamin C and beta-carotene. The citrus fruit's flavor ranges from sour to sweet. They're commonly eaten raw or peeled, but the peel is edible, too. Oranges contain vitamin C, dietary fiber, and total polyphenols. In addition to dietary fiber and vitamin C, oranges contain limonene, a plant-based antioxidant.
Citrus fruit trees originated in Ancient Asia and today are found in tropical climates throughout the world. These citrus fruits are cultivated for juice, garnish, ornaments, and medicinal benefits. Oranges are the most widely grown commercial fruit tree in the world and are readily available. They are a cross between a pomelo and a mandarin. There are different varieties of oranges, including navel oranges and blood oranges, and each type is used for other purposes.
Nutrition Facts of Oranges
Fresh oranges are a nutritious treat that promotes healthy bones and skin and helps prevent illnesses like cancer. Oranges also contain essential vitamins, antioxidants, fiber, protein, and necessary minerals. Nutrition facts of 100 grams (3.5 ounces) of raw oranges include:
- Calories 47
- Fat 0.1 g
- Potassium 181 mg
- Carbohydrates 12 g
- Fiber 2.4 g
- Sugar 9 g
- Protein 0.9 g
- Vitamin C 88% of the Daily Value (DV)
- Vitamin B6 5% of the DV
- Magnesium 2% of the DV
- Calcium 4% of the DV
Vitamin C and flavonoids are essential for our health. Both vitamins are necessary for healthy skin and mucosa and protect our bodies from various diseases. Oranges are high in potassium and other essential vitamins and minerals. Vitamins C and E help maintain a healthy nervous system, and phytochemicals in oranges promote healthy skin. Vitamin C is necessary for collagen production, while potassium is vital for keeping blood sugar levels balanced.
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In addition to vitamin C, oranges contain various other nutrients that promote health. And they're easy to eat and store, making them a perfect snack or addition to your diet. The Nutrition Facts of Oranges include both the sweet and bitter varieties. The juice contains more sugar than the orange, but whole oranges have more Vitamin C and fewer calories. A single medium orange contains 73 calories. However, orange juice has more sugars than entire oranges and is a poorer source of potassium.
Vitamins and Minerals
Oranges are one of nature's most nutrient-dense foods. A single medium-sized orange contains about ninety percent of your daily vitamin C requirements. Oranges are water-soluble and are essential for immune function, collagen synthesis, iron absorption, metabolism, and placental development. They also contain smaller amounts of other nutrients, including calcium, phosphorus, and thiamine. Oranges also contain fiber and bioactive plant compounds, including flavonoids. These compounds have powerful anti-inflammatory and antiviral properties.
Folic acid is essential for good health, especially for pregnant women and nursing mothers. One navel orange contains about 15 percent of your daily folic acid needs. In addition, one glass of orange juice can help you reach that goal. The other vitamins and minerals in oranges include 6% calcium, 4% iron, and 2% manganese. This fruit also contains a high amount of vitamin A and C for women.
Aside from being naturally sweet, oranges also contain dietary fiber, which helps slow the release of blood sugar and prevent a rapid spike in blood sugar. It is also considered a diabetes superfood. Oranges contain Vitamin C and fiber that promotes immune function. Antioxidants in oranges are a vacuum cleaner for free radicals and toxins that damage our bodies. Those with high blood pressure should reduce their sodium intake.
Health Benefits of Oranges
When it comes to heart-healthy foods, oranges have earned the title. They contain 10 percent of the Daily Value (DV) for six essential nutrients, including fiber and vitamin C. These nutrients help lower blood pressure and help control diabetes and heart disease. In addition, oranges are rich in potassium, which helps regulate heartbeat and muscle function. Oranges also contain a large amount of citric acid, a natural preservative. Citric acid alters the pH of urine, which is essential for preventing the formation of calcium oxalate kidney stones.
Vitamin C is an antioxidant that is important for the body to avoid diseases. However, human bodies do not produce vitamin C, so it must be obtained through diet. Oranges are an excellent source of this nutrient. Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals, which form in the body when the body breaks down food and is exposed to radiation. These nutrients promote a healthy immune system and can help prevent many diseases.
Apart from promoting eye health, oranges also encourage weight loss. They boost the immune system, reduce cholesterol, and help prevent cancer. Additionally, they help fight inflammatory diseases. Other health benefits of oranges include preventing kidney stones and lowering the risk of diabetes, anemia, and polycystic ovarian syndrome. However, excessive consumption of oranges can worsen GERD and indigestion. Moderate consumption of oranges will reap many benefits.
Side Effects
Consuming too much orange can cause stomach upset, bloating, and diarrhea. Oranges contain high amounts of vitamin C, which may cause headaches, heartburn, nausea, or vomiting. In addition, excessive intake can lead to indigestion and sleeplessness. Additionally, oranges can damage the stomach lining and lead to GERD. For this reason, it is essential to consult a nutritionist before consuming oranges.
As a healthy snack, oranges contain vitamins and nutrients that boost immunity. Vitamin C lowers your risk of certain cancers and boosts your immune system. Potassium helps lower blood pressure and protect your heart from a stroke. In addition, fiber helps regulate blood sugar and cholesterol levels. Lastly, oranges are a delicious way to get your daily vitamin C. But, remember that too much of a good thing can have side effects.
Tips on including Oranges in meal
The best ways to include oranges in your diet are numerous. You can add them to oatmeal, salads, stir-fries, savory lettuce wraps, and chilled whole-grain dishes. They pair well with nuts and herbed olives. Oranges come in two varieties: navel and blood. Both contain reasonable amounts of vitamin C. The latter can prevent abdominal cramps. The orange can also increase weight gain, so only eat a few per day.
When selecting an orange, it's crucial to pick a firm, heavy-for-its-size variety. A heavy orange has more juice than a light one. Avoid shriveled oranges or damaged oranges. A smooth orange skin may have a slight greenish tint. A rough, brown spot is called "russeting." It's caused by chlorophyll reabsorption during warm temperatures.
When choosing an orange, choose a fresh one that is in season. They'll last longer when stored in the refrigerator or crisper drawer. If you're not eating them immediately, keep them in the shade or use them within a few days. To maximize their freshness, select oranges that are firm and have a fine texture. They'll keep for up to a month if stored properly. If you're storing an orange in your fridge, you can peel it using a knife. If you're not feeling confident, you can roll it between your hands for loosening.
For a fresh orange, cut it in two. Then, remove the pith and membrane. Remove the stringy portions from the orange before eating it. Slice the orange into wedges and serve them with a salad or as a side dish. Peeling an orange is easier than you might think. Peeling it can be messy, so use a knife and cut it on a hard surface.
