Orange Health Benefits -
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Garcia-Diaz DF, Lopez-Legarrea P, Quintero P, et al. J Nutr Sci Vitaminol Tokyo. Miles EA, Calder PC. Effects of citrus fruit juices and their bioactive components on inflammation and immunity: A narrative review. Front Immunol.
Iron in diet. Barreca D, Gattuso G, Bellocco E, et al. Flavanones: Citrus phytochemical with health-promoting properties: Citrus phytochemical with health-promoting properties. Chang SC, Cassidy A, Willett WC, et al. Dietary flavonoid intake and risk of incident depression in midlife and older women.
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Food Sci Nutr. Koolaji N, Shammugasamy B, Schindeler A, et al. Citrus peel flavonoids as potential cancer prevention agents. Curr Dev Nutr. Chronic consumption of flavanone-rich orange juice is associated with cognitive benefits: an 8-wk, randomized, double-blind, placebo-controlled trial in healthy older adults.
The American Journal of Clinical Nutrition. Lamport DJ, Pal D, Macready AL, et al. The effects of flavanone-rich citrus juice on cognitive function and cerebral blood flow: an acute, randomised, placebo-controlled cross-over trial in healthy, young adults. British Journal of Nutrition.
Potassium in diet. Folic acid in diet. Magnesium in diet. Adubofuor J, Akyereko YG, Batsa V, et al. Nutrient composition and physical properties of two orange seed varieties. Int J Food Sci. Auerbach BJ, Littman AJ, Krieger J, et al.
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Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Nutrition Basics. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health.
Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice.
Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program.
Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www. Here's everything this juicy citrus fruit has going for it. As you may have guessed, oranges — sweet oranges, in particular, being the ones you know and love — belong to the Citrus family , which also includes fruits such as lemons , limes, and grapefruits , according to the Colorado School of Public Health.
The fruit grows on trees, which also bear sweet-smelling white flowers. The makeup of an orange is layered: If you inspect an orange's outer rind, you'll notice that it has a slightly bumpy texture; those divots are actually glands that contain essential oil , per Purdue University's College of Agriculture.
When you peel into the fruit, you're met with the white inner rind, which is spongy and non-aromatic. The fruit that's actually eaten are those wedges inside, which are usually 10 to 12 in number. And if you've ever looked reeeally close at the fruit of an orange, you'll notice that each wedge is made up of bunches of smaller pieces — these are membranous sacs, which house the juice you taste when you take a bite, according to Purdue University's College of Agriculture.
Oranges are an amazing source of vitamin C, which has myriad health benefits more on the specifics in a sec. The fruit also contains a good amount of fiber , which can fill you up and aid in healthy digestion.
Here is the nutrition information for one orange , according to the United States Department of Agriculture USDA :.
Now that you've read up on the nutrition facts of oranges, let's dig in to the specific health benefits that oranges can offer. One of the most significant health benefits of oranges is their vitamin C content, which is about 70 milligrams or 93 percent of the recommended dietary allowance in a medium-sized fruit, according to the USDA.
This potent antioxidant may help strengthen the immune system by stimulating the production and improving the function of white blood cells — including the specific cells that attack foreign bacteria and viruses — and increasing levels of existing antibodies that help fight off foreign antigens, according to research.
National Library of Medicine NLM. All that vitamin C? It can make you feel and look your best — there's a reason that so many vitamin C skin-care serums exist. In your body, the nutrient plays a key role in the absorption of iron , which helps make red blood cells.
The nutrient helps stabilize the collagen molecule structure, stimulates messenger RNA molecules, and tells the skin's fibroblasts the cells in your connective tissue to create collagen , according to an article in the journal Nutrients. A medium orange has about 3 grams of fiber , according to the USDA, which can help you feel satisfied, explains Gans.
More good news: Fiber can help lower cholesterol levels and prevent constipation , adds Gans. Your gut will definitely be sending you a thank-you note for this nutritious choice. Notably, oranges have folate, a nutrient that helps make DNA, aids in cell division, and is essential in reducing the risk of neural tube defects aka malformations of the spine, skull, and brain that occur within the first three to four weeks after conception, according to the National Institutes of Health NIH.
This is why you hear ob-gyns suggest a prenatal vitamin regimen than includes folate. Since nearly half of all pregnancies in the U. Luckily, oranges can help you get one step closer to hitting that target, packing 29 micrograms per small fruit.
One medium orange boasts milligrams of potassium , according to the USDA, while one cup of freshly squeezed OJ has milligrams or 11 percent of the recommended dietary allowance. Along with helping your kidneys and heart function properly, this health benefit of oranges may help decrease blood pressure.
High sodium intake is linked with high blood pressure, meaning the heart pumps more blood and the arteries are narrower than normal. When you consume potassium, your blood vessels widen and you excrete more sodium through your urine. This process minimizes the force of your blood against the arteries and reduces the volume — and thus size — of plasma which carries salt, water, and enzymes in the blood, ultimately lowering blood pressure, according to the NIH.
The nutrient that gives an orange its signature vibrant color could also improve overall eye health. Oranges contain Vitamin A is also an essential component of rhodopsin , a protein that absorbs light in the retina, and supports the functioning of the cornea, per the NIH. All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors.
A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body Vitamin C is one of the most well-known and well-researched antioxidants.
Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes Oranges are a rich source of several plant compounds that may be responsible for many of their health benefits.
According to research findings, regularly consuming citrus fruits, like oranges, may benefit your health in a number of ways.
A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels 16 , 17 , One review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of 19 :.
In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.
Studies suggest that diets high in citrus fruits may help reduce the risk of several types of cancers, including 20 , 21 , 22 , 23 :. This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits.
Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.
Consuming vitamin-C-rich foods may help prevent anemia , a condition that occurs when your body lacks adequate amounts of the mineral iron.
One study found that adding grams of orange to meals composed of rice or flatbread with lentils or a greens-based dish called saag enhanced the bioavailability of iron by as much as Try adding a sprinkle of orange juice to lentil and bean dishes, or adding orange segments to spinach salads to help enhance iron absorption.
Regularly consuming fruits, which are high in vitamins, minerals, and antioxidant compounds, can help promote healthy immune function. This nutrient is critical to the function of immune cells like natural killer cells.
Vitamin C is a powerful antioxidant and helps protect against the process of oxidative damage, which otherwise can negatively affect immune health and increase disease risk Many other compounds in oranges, including hesperidin and naringenin, have anti-inflammatory activities.
Chronic inflammation can negatively affect immune response, so regularly eating foods rich in anti-inflammatory substances may help support immune functioning Fiber is another nutrient provided by oranges that can help promote immune health.
Your body needs fiber to maintain a healthy balance of gut bacteria, which influence immune system development and function Oranges may benefit heart health, reduce the risk of some chronic diseases, enhance iron absorption, and support a healthy immune response.
Orange juice is one of the most frequently consumed juices in the United States Even though both orange juice and whole oranges are nutritious, there are several differences between the two.
One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber. One cup mL of pure orange juice has nearly double the calories of a whole orange and contains almost twice as much sugar.
As a result, fruit juice is much easier to overconsume than whole oranges. Plus, some orange juices contain added sugars , which you should keep to a minimum for optimal health. Although quality orange juice can be a healthy choice when you consume it in moderation, choosing whole fruit more often is a smart choice.
Fruit juices are more concentrated in sugar and contain less fiber, making them much less filling than whole fruit. Although rare, orange allergies do exist. For people who experience heartburn , eating oranges can make symptoms worse.
This is because oranges contain organic acids, mainly citric acid and ascorbic acid vitamin C Some people are allergic to oranges, and their acidity may increase the symptoms of heartburn.
Oranges are bursting with vitamins and minerals, Paleo diet and exercise can they really ward off colds? We take Benefite closer look Regular check-ups how these citrus Paleo diet and exercise can Hewlth your wellbeing. Oranges are a round, segmented citrus fruit with a pitted peel. The taste can vary from juicy and sweet to bitter, depending on the variety — more common ones include Valencia, Seville and Hamlin. Most oranges are available year-round, except for varieties such as blood oranges, which have a shorter season.Video
The Health Benefits of Citrus Heatlh types of oranges Healh high in Oranbe and Orange Health Benefits vitamins, like Hralth C. They also contain Herbal weight loss extract Multivitamin for digestive health can have various health benefits, including supporting immune function. Citrus sinensisor Heakth Orange Health Benefits orange, is Orrange type people typically enjoy fresh and in juice form. Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain 12. Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways. This article explains everything you need to know about oranges, including their nutritional value, potential health benefits, and more.
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