Although many of us perceive oranges primarily as a source of freshly squeezed juice, experts argue that it is much healthier to eat them whole. This allows you to obtain all the vitamins, minerals, and fiber they contain.
In addition, oranges can be used to make jams, marmalades, candied fruits, or added to breakfasts, salads, desserts, and hot winter drinks.
Strengthening the Immune System
Oranges are an excellent source of vitamin C — one fruit contains about 50 mg. This vitamin helps strengthen the immune system and may shorten the duration of a cold. Additionally, vitamin C acts as an antioxidant, supporting the production of white blood cells and possessing antiviral and antiseptic properties. In addition to vitamin C, oranges contain thiamine (B1), riboflavin (B2), niacin (B3), vitamin B6, folic and pantothenic acids, phosphorus, magnesium, manganese, and selenium. This rich composition contributes to a more effective strengthening of the body's defense functions.
Weight Loss
In winter, we often start eating more, which can lead to weight gain. Like tomatoes, cucumbers, or watermelons, oranges contain a lot of liquid — over 80%. In 100 g of the pulp of this fruit, there are only 43 calories, but due to the fiber, one orange can be a filling snack, which helps reduce the overall calorie intake and improve the functioning of the digestive system.
Reducing the Risk of Cardiovascular Diseases
The cause of heart diseases in older adults is often the blockage of blood vessels and arteries, which can be a result of an unhealthy lifestyle and excessive consumption of unhealthy food. Oranges contain flavonoids, such as hesperidin, which help lower the level of “bad” cholesterol in the blood and prevent the formation of vascular plaques.
Even one glass of orange juice consumed three times a week can reduce the risk of stroke by 20%. People who regularly consume natural orange juice have a nearly 13% lower risk of developing arterial diseases. This effect is achieved thanks to vitamin C, which increases the elasticity of the walls of veins and arteries.
Preserving Youth
Vitamin C also protects the skin from premature aging and promotes the synthesis of collagen, which is necessary for the formation of connective tissues, wound healing, and maintaining a healthy appearance of the skin.
People whose diets include foods rich in vitamin C tend to develop wrinkles less frequently. Moreover, if you eat one orange daily, over time, you can achieve a rejuvenating effect — your skin will become fresher.
Improving Eye Health
As we age, vision may deteriorate, which is not the only problem. The risk of developing macular degeneration increases — a disease that can lead to partial vision loss or blindness. A study conducted over 15 years showed that regular consumption of oranges can reduce the risk of macular degeneration by up to 60%.
Scientists believe that this positive effect is due to the flavonoids found in oranges. They give the fruit its orange color and are powerful antioxidants. If you consume one orange a week, it will positively affect your eye health.
However, despite all the beneficial properties of oranges, it is important not to overconsume them to avoid allergic reactions. One fruit a day is the optimal dose to obtain all the necessary vitamins, minerals, and antioxidants without the risk of adverse reactions from the body.
Who Should Not Eat Oranges
Oranges are a strong allergen. If you have a food intolerance to this product, its consumption is strictly contraindicated. It is also not recommended to eat oranges for those suffering from gastritis with high acidity or peptic ulcers of the stomach or duodenum, as well as for those with kidney problems.
For a healthy person, oranges can only be dangerous in large quantities — this can lead to bloating, diarrhea, and flatulence. It is better not to eat oranges on an empty stomach. If you start your morning with orange juice, make sure that there is something like oatmeal between it and the mucous membrane of your stomach.
Source: mygazeta
