Benefits of Orange – What Vitamins Are in Oranges?

As much as watermelon reminds of summer, orange is a fruit that reminds of winter. It brings the sun to our home in winter with its color. Orange, which brightens our eyes with its appearance, creates a feast in our body with its benefits. Among the benefits of orange, which is one of the most consumed fruits, is that it strengthens the immune system because it is the most known vitamin C store. Is that all? Of course no. There are many more benefits of orange that we are not aware of. We will cover all of them in this article.

Scientifically called Citrus sinensis, the orange belongs to the citrus family. Although its historical process is unknown, it is thought to have been cultivated thousands of years ago in East Asia. Today it grows in the warmest parts of the world.

Orange, vitamins and minerals, Beta-caroteneIt is packed with potassium, magnesium and fiber. Its alkaline and detoxifying properties keep the body healthy. It is rich in vitamin C, a powerful antioxidant. 

Orange trees are the most widely cultivated fruit trees in the world. There are over 170 different phytochemicals and more than 60 flavonoids in one orange. Many of these have anti-inflammatory properties and powerful antioxidant effects.

Nutritional Value of Orange

100 grams of orange contains 47 calories. In addition, the nutritional value of 100 grams of orange is as follows;

• Calories: 47
• Water: 87%
• Protein: 0.9 grams
• Carbs: 11.8 grams
• Sugar: 9.4 grams
• Fiber: 2,4 grams
• Fat: 0,1 grams

Carbohydrate content of orange

Consisting mostly of carbohydrates and water, the protein and fat content of the orange is very low. such as glucose, fructose, and sucrose simple candies, are the predominant forms of carbohydrates in this fruit. Despite its sugar content, it has a low glycemic index (GI) of 31-51. Its low glycemic index is explained by its high polyphenol and fiber content, which regulates blood sugar increase. 

Fiber content of orange

A large source of fiber oranges (184 grams) meet about 18% of daily fiber needs. The main fibers found in this fruit pectincellulose, hemicellulose and lignin. Fiber promotes digestive health, aids weight loss and lowers cholesterol.

Vitamins and minerals in oranges

Vitamins in oranges C vitamin and vitamin B1. It also contains minerals such as folate and potassium. 

• C vitamin: An excellent source of vitamin C, 1 large orange provides more than 100% of the daily requirement for vitamin C.
• Thiamine: Thiamine, vitamin B1, is found in a wide variety of foods. 

• folate: Vitamin B9 or folic acid Also known as folate, it has many important functions and is found in many plant foods. 

• Potassium: This citrus fruit is a good source of potassium. PotassiumBy lowering blood pressure, it reduces the risk of heart disease. 

Plant compounds found in oranges

Oranges are rich in various bioactive plant compounds with many health benefits. The two main classes of antioxidant plant compounds in this fruit are carotenoids and phenolic compounds.

• Hesperidin: It is one of the main antioxidants. The compound hesperidin, a citrus flavonoid, has significant benefits.

• Anthocyanins: Anthocyanins, which are antioxidant flavonoids, give blood orange its red color.

• Carotenoids: All citrusThey are high in carotenoid antioxidants that are responsible for their rich color.

• Beta cryptoxanthin: It is one of the most abundant carotenoid antioxidants in this fruit. The body converts it into vitamin A. 

• Lycopene: An antioxidant found in high amounts in red-fleshed oranges (Cara cara). lycopene It is also found in tomatoes and grapefruit. It has various health benefits. 

• Citric acid: Oranges and other citrus fruits contribute to their sour taste. citric acid in terms of high. Studies show that citric acid can help prevent kidney stone formation.

Benefits of Orange

• Rich in antioxidants

Citrus fruits like oranges are full of health-promoting antioxidants. Antioxidants are compounds that fight free radicals to prevent oxidative stress and protect against chronic diseases. Antioxidants help prevent the development of conditions such as heart disease, cancer, and diabetes. Oranges are particularly high in bioflavonoids such as hesperidin and hesperetin, which help neutralize free radicals, reduce inflammation and reduce oxidative damage to cells.

• Rich in fiber

The benefits of oranges come from providing a great fiber content. Eating fibrous foods increases satiety, adds bulk to the stool and provides movement. Fiber also acts as a fuel to fuel beneficial bacteria in the gut. prebiotic functions. The gut microbiome is crucial to many aspects of health and influences the development of many different types of diseases. Fiber also helps prevent hunger. The ability to keep full is also one of the main benefits of orange for weight loss.

• Good for heart health

The flavonoids – especially hesperidin – found in this citrus fruit have protective effects against heart disease. For example; Drinking orange juice has a blood thinning effect. It also lowers blood pressure. The fiber in oranges also lowers blood cholesterol levels. Taken together, these factors consumption reduces the risk of heart disease.

• Prevents kidney stones

This fruit is a source of citric acid and citrate, which are thought to help prevent kidney stone formation. Potassium citrate is usually given to patients with kidney stones. The citrates in oranges have similar effects.

• Prevents anemia

Orange Although not a good source of iron, it prevents anemia. Because it is an excellent source of organic acids such as vitamin C (ascorbic acid) and citric acid. Both vitamin C and citric acid are released from the body's digestive system. iron absorptionincreases. When eaten with iron-rich foods, it helps prevent anemia.

• Fights cancer

Another of the benefits of orange is its ability to fight cancer. Thanks to its high antioxidant content, eating oranges daily protects against cancer and prevents the development of cancer. Citrus fruits are already among the most important cancer-fighting foods. Eating citrus fruits reduces the risk of cancer types such as esophageal, pancreatic, stomach and prostate cancer.

• Allows the brain to function properly

The flavonoids present in oranges help protect cognitive function and prevent neurodegenerative disorders such as dementia or Alzheimer's.

• Regulates blood pressure

Oranges are rich in potassium, which helps regulate blood pressure. Orange juice has a significant effect on blood pressure and other associated ailments.

• Lowers cholesterol

Long-term consumption of orange juice lowers cholesterol levels in men and women. Juice also lowers total cholesterol levels and bad cholesterol levels. Oranges are rich in fiber (pectin). This feature has a positive effect on cholesterol. Fiber also prevents the digestive system from absorbing cholesterol.

• It is a fruit that diabetic patients can consume.

The pulp of the fruit is a great source of fiber. Fiber helps slow sugar absorption and improve blood sugar levels. Therefore, diabetics can safely consume it.

• Strengthens immunity

Oranges are rich in vitamin C. In this way, it strengthens immunity. Oranges also contain other immune-boosting nutrients such as folate and copper. 

• Improves eye health

Improvement of eye health is one of the benefits of orange. Eating oranges benefits the eyes thanks to the flavonoids it contains. Studies have determined that participants who consume oranges have a reduced risk of age-related macular degeneration.

• Supports the treatment of polycystic ovary syndrome

To combat PCOS, it is necessary to eat foods with a low glycemic index. Orange has a low glycemic index. Therefore, it is a fruit that PCOS patients can consume. Orange also improves insulin resistance, which is thought to be the source of PCOS.

Benefits of Orange for Skin

• It relieves redness and inflammation of the skin.
• Orange prevents UV-induced skin damage.
• Removes wrinkles. It delays skin aging.
• It nourishes the skin.
• It prevents acne.
• It accelerates the production of collagen in the skin.
• Moisturizes the skin.

Benefits of Orange for Hair

• It helps fight dandruff.
• It supports hair growth.
• It helps hair gain shine and volume.

Benefits of Orange during Pregnancy

Oranges are rich in vitamin C, iron, zinc and folic acid. Eating oranges in the 3rd trimester of pregnancy improves immune function, strengthens brain development. Eating oranges in the first trimester of pregnancy is highly recommended as it helps the brain development of the unborn baby. We can list the benefits of oranges during pregnancy as follows.

• Orange is rich in vitamin C, which strengthens the immunity of both the mother and the baby.
• Eating oranges while pregnant reduces the risk of allergies.
• It supports the development of cartilage, tissue, blood vessels and bones in infants.
• The folate content of the orange helps the formation of blood cells and the growth of new tissues.
• It relieves constipation, which is a problem in pregnancy, by regulating bowel movement.
• With its high potassium content, it regulates the blood pressure of pregnant women.
• It helps prevent anemia that can develop during pregnancy.

Does Orange Weaken?

Calories of orange It is low, so it is one of the best foods to eat for weight loss. It is also rich in fiber, which controls appetite and prevents overeating. It also contains vitamin C, which is known to help burn fat.

Harms of Orange

• There are not many known side effects or harms of this fruit. Some people are allergic to oranges, but this is rare.
• For people experiencing heartburn, eating oranges, can make symptoms worse. This is because the fruit contains organic acids such as citric acid and ascorbic acid.

How to Store an Orange?

When buying the orange, which is in season from October to February, always choose those with a smooth-textured, unblemished rind.

It can last up to a week in a cool dark place at room temperature. Storing it in the fruit and vegetable compartment of the refrigerator can extend its shelf life up to 2 weeks. Do not put it in a plastic bag because they will become moldy if exposed to moisture.

How many oranges should we eat per day?

There is no research on this subject. Considering the fruit's high vitamin C content and other beneficial phytochemical content, it is sufficient to eat 1 or 2 oranges a day.

Can you eat an orange on an empty stomach?

Orange is an acidic fruit. Eating acidic fruits such as oranges on an empty stomach triggers reflux. Therefore, it is not right to eat on an empty stomach.

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