Oranges are known to have many health benefits and are among the healthiest fruits in the world. Oranges can be eaten not only as snacks but also as an important recipe ingredient in many dishes. Nowadays, orange juice is an important part of a healthy meal thus initiating a healthy start of the day. They are mainly available in two different categories—bitter and sweeter, with the former being the most commonly consumed. Usually an orange have smoothly textured skin and heavy. These have higher juice content than those that are lighter or spongy in weight.
A brief history of orange
Oranges have an interesting history. Oranges were initially grown in the north eastern region of India, southeast Asia and south of China. They were first cultivated in China in 2500 B.C. In the first century AD, Roman carried young orange tree from India to Rome.
Christopher Columbus had orange orchards in Haiti. He also had bought the seed in 1493. By 1518, Panama and Mexico got their first taste of oranges and thereafter Brazil started planting their own.
Provides vitamin C
Oranges are the best source of vitamin C. An orange contains 116.2 per cent of daily value for vitamin C. Good consumption of vitamin C is linked with reduced risk of colon cancer as it helps to get rid of free radicals that can cause damage to the DNA.
Boosts the immune system
Vitamin C, which is essential for the proper function of the healthy immune system, is best for preventing colds recurrent ear infections.
Prevents skin damage
Anti-oxidants in orange protect skin from free radical damage which known to cause signs of early aging. One orange a day may help you look young even after 50.
Controls blood sugar levels
Oranges contains fibers which helps keep blood sugar levels under control, making oranges a very healthy snack for people having diabetes. Also, oranges contain simple sugars. Fructose is the natural fruit sugar in orange, which can help prevent blood sugar level from rising too high just after eating. Its glycemic index is around 40 and whatever foods fall under 50 is believed to be low in sugar. But that doesn’t mean you can eat too many oranges in one sitting. Eating too much can increase insulin and might lead to weight gain.
Lowers cholesterol
According to a study by the US and Canadian researchers, a group of compounds in citrus fruit peels known as Polymethoxylated Flavones have the ability to lower cholesterol effectively than some prescription drugs without causing side effects
Maintains blood pressure
Oranges, being very rich in Vitamins B6, support the production of haemoglobin and even help keep blood pressure under control due to the magnesium content
Lowers the risk of cancer
An orange contains D-limonene, a chemical which is considered to prevent cancers like skin cancer, lung cancer, and also breast cancer. Also, antioxidants and Vitamin C in oranges are important to build the immunity system of the body thus help fight cancer. The fibrous nature of the fruit also helps prevent cancer. According to the latest study, around 15 per cent of cancer happens due of mutations in DNA, which could be prevented with helps of Vitamin C.
Alkalizes the body
The basic nature of an orange is acidic before it is actually digested, it has a lot of alkaline minerals that play a role in digestion. This property of orange is similar to that of lemon, which is without doubt one of the most healthy alkaline foods.
Boosts eye health
Oranges are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also effective in preventing age-linked muscular degeneration, which in severe cases may lead to blindness. It helps eyes to absorb light.
Prevents constipation
Oranges have both insoluble and soluble. This helps in keeping the intestines and stomach function properly, preventing the irritable bowel syndrome. Also, the fiber helps in treating constipation to a large extent.
Offers protection against kidney stone
Oranges are rich in citrates and citric acid, which are considered to help prevent the formation of kidney stone.
Potassium citrate is also prescribed to patients having kidney stones. Citrates in oranges are believed to have similar effects.
Prevents anemia
Anemia is a condition featured by low levels of red blood cell or hemoglobin, decreasing its ability to transport oxygen. It is caused by iron deficiency.
Although oranges aren’t a good source of iron, they’re an excellent source of organic acids like vitamin C or ascorbic acid and citric acid.
Vitamin C and citric acid increase the body’s absorption of iron from digestive tract
When consumed with iron-rich food, an orange might help prevent anemia.