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Nutrition

Health Benefits of Eating Oranges

It’s a common known proverb that “An apple a day keeps the doctor away” but what benefits do we get from Oranges? Let’s have a look!

Orange belongs to the plant family “Rutaceae.” It is a fruit of citrus species. Orange trees were most cultivated during 1987. They are found in Tropical and sub-tropical areas. We can either eat orange or squeeze the juice out of it, while sometimes its skin after peeling off can be used for several health purposes.

According to the 2014 census, about 70.9 million tons of oranges were grown worldwide. Brazil shared 24% of the total production, followed by China and India. Four Major producers of oranges are Brazil, USA, China, and India. Among them, Brazil produces oranges in the largest quantity, nearly 17 million tons. In the United States of America, oranges are produced in Texas, California, and Florida. Sau Paulo and Florida make the largest quantity of the world market of oranges, round about 85%.

An orange contains a large amount of Vitamin C, A and E. Apart from this, oranges are rich in several minerals such as Calcium, Iron, Potassium and Zinc.

Varieties of Oranges

There are so many varieties of oranges existing around the world. Some of them are as follow,

  • Common Orange constitutes 2-3rd of all the oranges produced around the world. Moreover, it is the most common choice for the regular orange juice we drink.
  • Valencia is popular as Late-Season Fruit.
  • Hamlin is an early season fruit. It is small, smooth, often seedless, and has a pale yellow pulp.
  • Cadanera is a seedless orange with a rich flavor. Spain is the prominent producer for Cadanera.
  • Navel Oranges have thicker skin, a bitter taste and are less juicy.
  • Cara Cara Oranges are high in sugar and low in acidic content. They are also known as Red Navel.

Nutritional level of Oranges

A single orange contains 80 calories, 250 mg of potassium, 19 g of carbohydrates, and 1 g of protein. It fulfills the need of Vitamin C by 130 percent, Vitamin A by 2 percent and Calcium by 6 percent of the recommended dietary allowance. Oranges also contain Choline, Zeaxanthin & Carotenoids.

Choline helps to improve sleep, muscular movement, learning, and memory. It also decreases the risk of chronic inflammation plus it assists in the conduction of nerve impulses. Zeaxanthin & Carotenoids imply antioxidant effects and help to reduce the overall cellular damage caused by reactive species in your body.

The health benefits of eating oranges

Oranges come with plenty of health advantages. Some of them are as follow,

  • Normalize the blood pressure

We are very familiar with the fact that a high sodium intake increases the blood pressure. However, cutting down on sodium doesn’t help with the condition alone. A low sodium intake along with a healthy intake of potassium is much needed to normalize the pressure of blood. Orange or orange juice serves as one of the best sources of potassium. In addition, studies link a high intake of potassium to 20% less risk of dying of cardiovascular issues.

According to an American Survey, less than 2% of US adults meet the daily requirement of potassium i.e. 4700 mg. Oranges can serve them with one of the most natural and healthiest sources of dietary potassium.

  • Lower the risk of Ischemic stroke

A stroke occurs when the heart fails to supply adequate amount of blood to any part of the brain. It deprives the brain tissues of oxygen and nutrients leading to a condition named Ischemia. It is characterized by a complication or disorder in the blood vessels supplying blood to the cranial cells.

American Heart Association (AHA) found that the women who eat a large number of citrus fruits, e.g. Oranges and Grape Fruits, are at lower risk of Ischemic Stroke. The study further reports that eating citrus fruits lowers the risk of Ischemic Stroke in women by 19%.

  • Beneficial for skin

Oranges contain antioxidants like Vitamin C. When eaten in its natural form, an orange provides many benefits for the skin. For example, it improves skin texture, reduces wrinkles, marks, and protects skin from sunburns and pollution. Vitamin C also helps to form collagen which is the soul care system of our skin.

  • Impair cancerous cell

A study reports, “consumption of orange or orange juice in the initial years of life lowers the possibility of developing childhood leukemia.”

Oranges contain Vitamin C that can fight against the formation of free militants known to cause cancer. A study reports vitamin C, from oranges, can impair the growth and propagation of Colorectal cancer cells, but for that to happen nearly 300 oranges worth of Vitamin C are needed.

In 2015, one study concluded that the people, who eat oranges and grapefruits often, were least likely to develop skin cancers as compared to those with a low intake.

  • Remove blackheads

Orange peel mask is used on the skin for the removal of blackheads. This mask is prepared by mixing one part of yogurt with orange peel powder. Apply this mask on your skin and gently massage it in circular motion and leave it on for 15 minutes.

  • Prevent kidney stones

One study found out that drinking orange juice in a moderate amount on daily basis reduces the kidney diseases. Moreover, it lowers the risk of kidney stones. On the other hand, in taking a large amount of juice may result in tooth decay.

  • Treatment of dark circles

As mentioned above, orange peels contain a high volume of Vitamin C than the fruit itself. Instead of throwing away the peels, dry them in sun and then grind them. This way we can get an orange peel powder which can be utilized as a body scrub. We can also mix the above scrub with milk and apply it to our face which gives us instant glow and helps to reduce dark spots under the eyes.

  • Lowers cholesterol

Oranges contain Hesperidin & Pectin which lowers the level of bad cholesterol. It aids the body to deliberate the captivation of fats.

  • Improves lung health

Orange peels are rich in Vitamin C and it helps to break down congestion and rinse the lungs. It also helps growth, immune functions, and prevents lung infections.

  • Weight-Loss benefits

Oranges are rich in fibers and have a low number of calories which helps to reduce weight.

  • Treatment of Dandruff

Orange juice can be used for hairs to get rid-off dandruff. The conditioner can be prepared at home by mixing water, one spoon of honey, and orange juice. Apply this mixture on your shampooed hairs and leave it for 5-10 mins. Using this method twice a week will give you beautiful, shiny and dandruff proof hair.
Oranges also help to aid hair growth as they contain folic acid (type of Vitamin B). They also reduce hair loss and boost nutrients in the blood.

Areeba Hussain

Areeba is an independent medical and healthcare writer. For the last three years, she is writing for Tophealthjournal. Her prime areas of interest are diseases, medicine, treatments, and alternative therapies. Twitter @Areeba94789300

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