- July 5, 2015
- Posted by: Melissa Albers
- Category: Fruit and Vegetables
Oranges are tasty and healthy! But what makes oranges so special and what are the health benefits of oranges?
Benefits of oranges
Oranges are not only rich in vitamin C, they also contain other important nutrients that contribute to a good health. An average orange contains vitamin C, vitamin B11, potassium, and dietary fibers. In addition, there are other substances (such as bioflavonoids), which play an important role in body processed. Together with vitamin C, B11 and other substances, bioflavonoids are responsible for the production and maintenance of collagen. They also and stimulate the production and activity of leukocytes (white blood cells). This supports the immune system. In addition, the mentioned nutrients promote the absorption of iron from food and play a role in the production of erythrocytes (red blood cells). Erythrocytes ensure the absorption of oxygen and transport of carbon dioxide to all organs in the body.
Oranges against several diseases
The bioactive substances in oranges (including bioflavonoids, vitamin C, folic acid, etc.) can contribute to a reduction in the risk of degenerative diseases such as cardiovascular disease (CVD), hypertension (high blood pressure), and some types of cancer.
According to the AHA (American Heart Association), eating higher amounts of a compound found in oranges and other citrus fruits (e.g. grapefruit), can lower the risks of ischemic stroke for women. Women who ate the highest amounts of these compounds, had a 19 % lower risk of getting an ischemic stroke than women who consumed lower quantities.
In order to lower your blood ressure, maintaining a low sodium intake is essential. However, by increasing your potassium intake, you may just do well, because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, less than 2 % of US adults meet the daily 4700 mg potassium recommendation. Oranges are high in potassium, so eating oranges can help to lower your blood pressure.
According to a study (American Journal of Epidemiology) consuming oranges, orange juice and bananas in the first two years of life may reduce the risk of developing childhood leukemia.
And as being an excellent source vitamin C (a very strong antioxidant), oranges can also help to combat the formation of free radicals. This is important, as these free radicals are known to cause cancer. An adequate vitamin C intake is necessary and beneficial.
Oranges are rich in dietary fiber, potassium, vitamin C and choline. All these compunds support heart health. An increase in your potassium intake and a decrease in your sodium intake is one of the most important dietary changes that you can make to reduce your risk of cardiovascular disease. This conclusion is drawn by Mark Houston (M.D, M.S, and associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee).
Studies have shown that people with type 1 who consume high-fiber food have substantially lower blood glucose levels. And persons with type 2 diabetics may also have improved blood sugar, lipids and insulin levels.
Skin also loves oranges. Vitamin C, when eaten in its natural form (as in an orange) can help to fight skin damage caused by the sun and pollution. But you can also reduce wrinkles and improve overall skin texture if you eat plenty vitamin C. The antioxidant vitamin C plays a vital role in the formation of collagen, which is the support system of your skin.
Oranges make you happy!
The smell of oranges puts a smile on your face. Like the ancient Indians already indicated in their name ‘nâranga’ oranges have a fragrant smell. Orange flavor improves your senses. This is probably because people associate the sweet, fresh scent of oranges with the sun, summer and great memories. In addition to the fragrance, the fruit itself can also contribute to a cheerful mood. Deficiencies in vitamin C can cause problems in the absorption of iron. And iron deficiency causes fatigue and lethargy. You can prevent this by eating enough vitamin C every day. With two oranges or two glasses of freshly squeezed orange juice every day, you can prevent this and keep yourself fit and happy!
Recipes with oranges
Because of their versatility it is very easy to eat oranges regularly. Just try one of these recipes and get happy and healthy!