ORANGE HEALTH BENEFITS AND MINERALS

Posted in FRUITS HEALTH BENEFITS AND MINERALS

Health benefits:

Immune system:

Most citrus fruits have a good deal of vitamin C, and oranges have high levels even compared to their tangy brethren. Vitamin C protects cells by scavenging and neutralizing free radicals, explains a 2010 article in the medical journal Pharmacognosy Reviews. Free radicals may lead to chronic conditions such as cancer and heart disease. Not only may oranges help reduce the risk of chronic conditions, but they may also boost a person's immunity when dealing with everyday viruses and infections like the common cold.

Skin:

Vitamin C also helps keep skin looking beautiful, by helping fight against skin damage caused by the sun and pollution. It is vital to collagen production and may help reduce wrinkles and improve the skin's overall texture, according to the Cleveland Clinic.

Cholesterol:

All the fiber in oranges may help lower cholesterol levels, because it picks up excess cholesterol compounds in the gut and pushes them out in the elimination process. A 2010 study published in the journal Nutrition Research found that drinking orange juice for 60 days decreased low-density lipoprotein (LDL cholesterol or "bad cholesterol") in people with high cholesterol. 

Heart:

Oranges contain vitamin C, fiber, potassium and choline, which are all good for your heart, so the fruits may give your ticker a big boost. Potassium, an electrolyte mineral, is vital for allowing electricity to flow through your body, which keeps your heart beating. Lack of potassium can lead to arrhythmia, an irregular heartbeat.

Diabetes:

Oranges are high in fiber, which can help lower blood sugar levels in people with type 1 diabetes and improve blood sugar, lipids and insulin levels in people with type 2 diabetes. The American Diabetes Association lists oranges, along with other citrus fruits, as a superfood for people with diabetes.

Digestion and weight loss

Oranges are high in fiber, which aids in digestion by keeping you regular. It is also good for weight loss. "Oranges are a low-fat, nutrient-rich food with a low glycemic index, which make it an ideal food to consume to protect against obesity, which can lead to other diseases such as heart disease, cancer, diabetes, high blood pressure and stroke," Flores told Live Science.

Vision:

Oranges are vitamin A rich. This nutrient contains carotenoid compounds like lutein, beta-carotene and zeaxanthin, which can help prevent age-related macular degeneration, an incurable condition that blurs central vision. Vitamin A also helps your eyes absorb light, and it improves night vision. Furthermore, the American Optometric Association reports that vitamin C can help reduce the risk of cataracts and may slow the progression of macular degeneration. 

Cancer:

"The vitamin C in oranges is associated with a reduced risk of colon cancer due to preventing DNA mutations from taking place," Flores said. Studies have shown that about 10 to 15 percent of colon cancers have a mutation in a gene called BRAF.

Health risks:

Oranges are great for you, but you should enjoy them in moderation, Flores warned. "Eating too many oranges has some uncomfortable side effects," she said. "When eaten in excess, the greater fiber content can effect digestion, causing abdominal cramps and could also lead to diarrhea."

Though oranges are relatively low in calories, eating several of the fruits in a day can add up and may lead to weight gain. It is also possible to have too much vitamin C (more than 2,000 mg a day). An excess of this nutrient may lead to diarrhea, nausea, vomiting, heartburn, bloating or cramps, headaches, insomnia, or kidney stones.

"Because they are a high-acid food, [oranges] can contribute to heartburn, especially for those who already suffer [from heartburn] regularly," said Flores. People with gastroesophageal reflux disease (GERD, also called acid reflux disease) may experience heartburn or regurgitation if they eat too many oranges.

People who are taking beta-blockers should be careful not to consume too many oranges. These medicines increase potassium levels and, if mixed with too many potassium-rich foods like oranges and bananas, can lead to an excess of potassium in the body. This is a significant concern for people whose kidneys are not fully functional, as the additional potassium will not be effectively removed from the body.

 

Minerals:

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

47 Kcal

2.5%

Carbohydrates

11.75 g

9%

Protein

0.94 g

1.5%

Total Fat

0.12 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.40 g

6%

VITAMINS

Folates

30 µg

7.5%

Niacin

0.282 mg

2%

Pantothenic acid

0.250 mg

5%

Pyridoxine

0.060 mg

4.5%

Riboflavin

0.040 mg

3%

Thiamin

0.100 mg

8%

Vitamin C

53.2 mg

90%

Vitamin A

225 IU

7.5%

Vitamin E

0.18 mg

1%

Vitamin K

0 µg

0%

ELECTROLYTES

Sodium

0 mg

0%

Potassium

169 mg

3.5%

MINERALS

Calcium

40 mg

4%

Copper

39 µg

4%

Iron

0.10 mg

1%

Magnesium

10 mg

2.5%

Manganese

0.024 mg

1%

Zinc

0.08 mg

1%

PHYTO-NUTRIENTS

Carotene-β

71 µg

--

Carotene-α

11 µg

--

Crypto-xanthin-β

116 µg

--

Lutein-zeaxanthin

129 µg

--

Lycopene

0 µg

--

.