Orange is one of the most well-known and consumed fruits in the world. Famous for its high concentration of vitamin C, there are many health and fitness benefits of oranges. It is a citrus fruit, round, with approximately 5 to 8 cm in diameter and its peel has a characteristic texture.
There are multiple varieties of oranges. The calories in an orange are based on its variety. Depending on the region where they are born and the climate to which they are submitted, they have one property or another.
Its color, of course, is orange the name of the color is due to the fruit. The pulp is extremely juicy and the taste is a mixture of sweet and sour. There are several varieties whose harvests vary slightly throughout the year, but the greatest supply is usually from August to October.
It is believed that the orange originated in the antiquity of the crossing of the tangerine with another fruit called cimboa. Initially found in India, it spread to the rest of Asia and then to Europe, taken by the Portuguese.
Even today, in many places, sweet oranges are called Portuguese. The person responsible for bringing the orange to America was Christopher Columbus, on his second trip to the new continent.
In 130g of orange, which is equivalent to an average unit, we get 62 Kcal, which is mostly due to the presence of carbohydrates (almost 16g), since the amount of proteins is only 1.2 g and 0 fats, 16 g. Although carbohydrates are sugars, as in all fruits, orange has a low glycemic index.
Orange also contains more than 3 g of dietary fiber, equivalent to 13% of our daily needs for this nutrient.
Orange is also rich in vitamins and minerals. Vitamin C is the most expressive, each orange provides an average of 70 mg of vitamin C, more than 150% of the recommended daily amount in Brazil (which is 45mg) and 93% of the recommended amount in the United States (75mg for adult women).
Other vitamins and minerals present in orange are vitamin A, B complex, folate, copper, potassium, and calcium. Orange also contains many phytonutrients such as flavonoids, anthocyanins, hydroxycinnamic acids, and many polyphenols.
Due to vitamin C, the intake of orange (fruit or juice) with supplements or foods rich in iron, enhances the mineral’s absorption.
The most common use of orange is in the form of natural fruit juice, an excellent drink for breakfast, or with other meals. Its consumption in nature is also very appreciated, enough to wash and peel to drink the juice directly or remove the skin with the white part, leaving only the small buds.
Sweets, cakes, jams, jellies, sauces, and a multitude of sweet and savory recipes can also be made from oranges. It is a very versatile fruit.
What are the benefits of Oranges?
Here are the health benefits of orange and how their properties can help prevent disease and improve quality of life. So, what are the benefits of oranges?
Read Below 9 Benefits:
The first benefits of orange are to lose weight. Several aspects make orange a good food for those who want to lose weight. It is rich in fibers, which give satiety, help in the functioning of the intestine, and are associated with a lower predisposition to gain weight, that is, people who eat more fiber, tend to gain less weight than people who eat less fiber.
Despite being a source of carbohydrates classified as sugars, the glycemic index of the orange is considered low, that is, sugars are absorbed more slowly by the intestine, avoiding spikes in blood glucose and insulin, which are associated with a greater accumulation of fats.
A study published in the Journal of the American College of Nutrition also indicates that those who consume more vitamin C tend to have a lower body mass index than people who consume less vitamin C. Since orange is an excellent source of vitamin C, it can help with weight loss that way too.
The second benefits of orange are improved cardiovascularly. Because it is rich in vitamin C and other antioxidant compounds, eating orange can help prevent the action of free radicals in the blood, which can lead to the formation of atherosclerotic plaques by oxidizing blood cholesterol. These plaques can clog arteries and cause myocardial infarction, stroke, and thrombosis.
Fiber consumption is associated with lower cholesterol, which is a risk factor for the development of heart disease. Good levels of folate are associated with lower concentrations of blood homocysteine. Homocysteine is also a risk factor for cardiovascular disease.
Potassium, on the other hand, helps to reduce blood pressure and protects against strokes and arrhythmias. Because it is rich in these nutrients, fibers, folate, and potassium, orange helps prevent many cardiovascular diseases and complications and contributes to heart health.
The potassium in orange also helps to reduce blood pressure and cardiac contractions.
The third benefits of orange protect against cancer. The presence of vitamin C and other antioxidant phytochemicals helps to reduce the action of free radicals that can cause cancer.
Forth benefits of orange od orange are good for the skin. Vitamin C, when ingested, for example, through orange, or even applied to the skin (in this case better known as ascorbic acid) helps to prevent premature aging caused by the sun, by exposure to pollution, preventing or delaying the appearance of lines expression, wrinkles, and blemishes. Also, vitamin C is important for the production of collagen, a fundamental protein for skin firmness and elasticity.
Fifth benefits of orange are protected against Rheumatoid arthritis. Orange also appears to have anti-inflammatory properties. Consuming a glass of orange juice daily leads to a considerable reduction in the risk of developing rheumatoid arthritis according to a recent study published in the American Journal of Clinical Nutrition.
Sixth benefits of orange are prevented from kidney stones. Research has shown that daily consumption of half a liter of orange, grapefruit, or apple juice leads to a reduction in urinary pH due to increased citric acid excretion, this reduces the chances of calcium oxalate crystals forming, which give rise to kidney stones.
The seventh benefits of orange are the improved respiratory system. Orange contains a red-orange pigment called beta-cryptoxanthin. This pigment was associated, in a survey carried out in 2003 published by a leading scientific journal on cancer, with a 37% reduction in the risk of developing lung cancer in smokers, and 27% in non-smokers.
Eighth benefits of orange help in eyesight. Orange is a source of vitamin A, which in turn is very important for vision health, preventing macular degeneration that occurs with advancing age, and night blindness. Vitamin C has also been shown to reduce the risk of cataract development and to slow the progression of macular degeneration.
Nine benefits of orange are helpful in treatment of type 2 diabetes. The American Diabetes Association has classified orange as a superfood for people with type 2 diabetes. Because it is rich in fiber, orange helps control blood sugar and insulin levels, as well as cholesterol.
Once again it is necessary to remember that moderate consumption is important, as the number of carbohydrates present in the orange, when ingested in excess, can help to raise blood glucose.