Oranges are sunny, sweet thirst quenchers. In addition, they have numerous health benefits. In this article you can read how oranges help us to stay healthy.
You also read whether oranges help you lose weight.
Facts about oranges
- Oranges originally come from China.
- The name ‘orange’ is derived from orange. China used to be known as Sina.
- Oranges belong to the citrus fruits and come from the orange tree (Citrus sinensis) .
- For the 20 e century the orange was a delicacy that only during special occasions eaten.
The health benefits of oranges
Oranges are known for their high vitamin C content . In addition, the fruits contain many other vitamins and minerals. That makes oranges very healthy. We have listed seven benefits of these fruits for you.
1. Strengthen the immune system
Oranges are packed with vitamin C . According to an article in Pharmacognosy Reviews , this vitamin protects us from free radicals. Since an excess of free radicals damages the body and can cause chronic diseases, the vitamin C in oranges can help prevent this.
As a result, our body is less burdened and the response of the immune system can be strengthened. There is also evidence that vitamin C can help reduce the risk of heart disease.
Not only oranges contain a lot of vitamin C. You can also find large amounts of this vitamin in melon and strawberries .
2. Beneficial for blood pressure
Eating oranges can help lower blood pressure, because oranges contain a lot of hesperidin . Hesperidin is mainly found in citrus fruits and is also called vitamin P.
Research shows that orange juice containing hesperidin has a blood pressure lowering effect, so it can be assumed that this substance can help lower blood pressure.
Your brain also benefits from this substance. The American Journal of Clinical Nutrition reported in 2015 that the substance may contribute to better brain function.
3. Protect the cells
Research has shown that the health of cells in the bone marrow and intestines is better preserved thanks to oranges. The large amount of vitamin C in this type of fruit can contribute to the prevention of mutations in the DNA.
Not only vitamin C in oranges helps to keep the body cells healthy. Also the fabric limonene in the skin also contributes to the health of our cells. For example, research shows that limonene can contribute to the health of the mouth, skin, lungs, chest and stomach.
A 2002 study also showed that children’s blood remains healthier if the child regularly ingests orange and banana in the first two years of life.
4. Healthy cholesterol levels
The fiber in oranges can help lower cholesterol levels by helping to clear out excess cholesterol. This is according to a study from 2010.
In this study, the researchers saw that the bad cholesterol (LDL cholesterol) of test subjects with high cholesterol had decreased after they drank orange juice for 60 days.
A study in Nutrition Research shows that the cholesterol level of people who consumed citrus fiber for four weeks was reduced by almost 11%. In addition to oranges, other fiber-rich foods also have a beneficial effect on cholesterol.
5. Beneficial for diabetics
The fact that oranges are rich in fiber is not only beneficial for cholesterol levels, but also for blood sugar levels. Studies have shown that blood sugar levels in people with type 1 or 2 diabetes are more stable when they get enough fiber.
Oranges naturally contain fructose (fruit sugar). When fructose is eaten in combination with fiber, the fructose is released more slowly. Your body then has more time to burn the fructose.
Important to know : avoid orange juice from a carton. This usually contains a lot of fructose, while it contains hardly any fiber. Almost all fibers have been lost during the production process.
6. Ensuring Healthy Skin
Vitamin C protects the skin against damage (for example from the sun) and is necessary for the production of collagen: a substance that keeps the skin supple.
Because oranges contain a lot of vitamin C , eating this type of fruit can contribute to a healthier and younger-looking skin. The fiber in oranges also has a beneficial effect on skin health. They contribute to a healthy skin flora. If our skin flora mainly consists of beneficial bacteria, then our skin flourishes.
Other fruits and vegetables that contribute to healthy skin are blackberries and broccoli7.
7. Help Prevent Anemia
Vitamin C aids in the absorption of iron from plant foods. Because oranges are high in vitamin C , this fruit can help prevent iron deficiency anemia.
For a better absorption of iron from food, combine iron-rich foods (such as apricot and parsley ) with products that contain vitamin C.
Oranges also naturally contain citric acid , which also aids in the absorption of iron from foods. In this way, this fruit is doubly powerful when it comes to preventing iron deficiency anemia.
Nutritional value of oranges
A 131 gram medium orange contains the following nutritional values :
- Energy: 62 calories
- Carbohydrates : 12 grams
- Sugars: 12 grams
- Protein: 1 gram
- Fats: 0 grams
- Fiber: 3 grams
Vitamins and minerals:
- Vitamin A: 6% RDA
- Vitamin C: 116% RDA
- Vitamin E: 1% RDA
- Vitamin K: 0% RDA
- Folic acid: 10% RDA
- Calcium: 5% RDA
- Magnesium : 3% RDA
- Potassium: 7% DV
- Copper: 3% RDI
- Manganese: 2% DV
In addition, an orange also contains vitamins B1, B2, B3, B5 and B6, and the minerals iron, phosphorus, selenium and zinc.
Oranges and weight loss
Oranges can help with weight loss . This is possible because the fruits are rich in nutrients. This orange fruit also has a low glycemic index (which makes weight loss easier).
Note: Despite the low glycemic index, oranges do contain fruit sugars. These can make it difficult to lose weight. That is why our advice is to eat a maximum of two servings of fruit per day if you want to lose weight.
Additional tips for when you are going to eat oranges
Tip 1: Eat one to two oranges (or other fruit) per day.
This gives you enough healthy nutrients to experience the health benefits of oranges. You limit the intake of fruit sugars enough to not experience problems with weight loss.
Tip 2: Combine oranges with other healthy foods
You can eat oranges ‘on its own’ as a snack, but you can also use them well in a dish. Think about:
A salad with orange, chia seed , walnut and avocado
Grilled salmon with broccoli and orange dressing
A green smoothie with orange, strawberry and banana
Although oranges can contribute to weight loss, there are more factors that influence weight loss. Losing weight starts with eating the right foods , drinking enough water and reducing stress .