What exactly are oranges?
Oranges are a citrus fruit that is spherical, segmented, and have pitted skin. The flavour may range from juicy and sweet to bitter, depending on the variety — the most popular of which are Valencia, Seville, and Hamlin – and the season. With the exception of a few types, such as blood oranges, which have a limited season, the majority of oranges are accessible all year round.
Oranges provide a number of nutritional advantages
One medium orange delivers the following benefits:
- 58 cal / 243 KJ
- 1.3g Protein
- 0.3g Fat
- 13.1g Carbohydrate
- 1.9g Fibre
- 195 mg Potassium
- 53mcg Folate
- 83mg Vitamin C
One medium orange counts as one of your five-a-day fruits and vegetables. A 150ml glass of unsweetened orange juice also qualifies as one serving, however, the NHS says that orange juice, like other juices, should only be consumed once per day, regardless of how much you consume.
Health Benefits Of Oranges
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- Oranges provide a number of nutritional advantages
- 1. A good source of antioxidants that are protective.
- 2. It has the potential to improve heart health
- 3. It has the potential to protect against kidney stones
- 4. It has the potential to help prevent iron deficiency anaemia
- 5. It has the potential to improve brain function
- Is it safe to eat oranges for everyone?
1. A good source of antioxidants that are protective.
Citrus fruits, particularly oranges, are well-known for being high in vitamin C, which has significant antioxidant characteristics and aids in the protection of cells against harm. Moreover, they have a high concentration of carotenoids, such as beta-cryptoxanthin, which the body converts to vitamin A, and the blood orange has lycopene.
Flavanones, which are found in oranges, are recognised to be beneficial to one's health. According to research, these phytochemicals aid to strengthen the body and protecting us from ailments such as heart disease and cancer — they're also considered to have anti-inflammatory, antiviral, and antibacterial properties as well as other health advantages. Furthermore, orange peel actually has greater concentrations of some nutrients than orange flesh, so incorporating the zest of an orange into dishes will provide an additional nutritional boost to your diet.
2. It has the potential to improve heart health
According to research, one of these antioxidant molecules, known as hesperidin, may be beneficial in lowering blood pressure and cholesterol levels. The findings of this study also imply that eating citrus fruits regularly as part of a balanced diet may help to lower your risk of developing cardiovascular disease. According to the findings of a clinical investigation, drinking a daily glass of orange juice for four weeks has a blood-thinning impact and may lower blood pressure.
The inclusion of citrus in the diet may help to prevent cardiovascular disease by lowering oxidative damage and inflammation, as well as increasing the health of blood vessels, according to further research.
3. It has the potential to protect against kidney stones
Oranges are an excellent source of citrates, which are thought to be beneficial in preventing the development of kidney stones in certain people.
4. It has the potential to help prevent iron deficiency anaemia
However, although oranges are not a particularly high source of iron, they are a good source of vitamin C and citric acid, two substances that, when ingested alongside iron-rich meals, help to increase our body's absorption of this vital mineral.
5. It has the potential to improve brain function
Research into the impact of flavonoids in the diet has shown some encouraging results, including benefits in memory and cognition, as well as the avoidance of neurodegenerative disorders. However, it is too soon to tell if citrus fruits in general, and oranges in particular, have a major effect on brain function.
Orange and raspberry granola served with fresh orange slices and mint leaves.
Is it safe to eat oranges for everyone?
When consumed as part of a balanced diet, oranges are generally considered safe; nonetheless, there have been a few cases of orange allergy. If you suffer from heartburn, you may discover that eating oranges or drinking juice make your symptoms worse.
Finally, if you are using certain medications, such as certain blood pressure medications, you may need to use care while ingesting citrus fruits, such as oranges, since they contain citric acid. This is due to the fact that some of the minerals in the fruit, such as potassium, may interfere with your prescription medicine.
If you have any concerns or questions, you should seek advice from your doctor or pharmacist.
