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ORANGES
Oranges are great source of Vitamin C and one of the best citrus fruit as well. As oranges are rich in vitamin C, so they have numerous health benefits such as, oranges provide hydration, improve your immune system, help to reduce belly fat and help to get rid of digestive issues. Moreover, There are many verities of oranges including cara car, blood orange, seville, mandrin and navel. You can read full information about its type, benefits, health risks and nutrition facts.
TYPE OF ORANGES
There numerous verities of oranges and they have different taste too. Some of them are soar and others are sweet. A few verities of oranges are :
- Cara cara
- Blood orange
- Seville
- Mandrin
- Navel
NUTRITION FACTS OF ORANGE
- Calories : 66
- Protein : 1.3 g
- Sugar : 12 g
- Fiber : 2.8 g
- Fat : 0.2 g
- Carbs : 14.8 g
- Calcium : 5% of the DV
- Potassium : 5% of the DV
- Folate : 9% of the DV
- Vitamin C : 92%
These all above elements have their own powers. Calcium content in orange make your bones and teeth stronger. Moreover, it also helps in contracting muscles and bones. On the other hand, Magnesium aid in regulating heart beat, improve immune system as well as make stronger you bones.
Additionally, potassium and Folate is also quite useful elements in oranges. Potassium content is crucial for heart along with muscles and bone health. Furthermore, Folate that is around 9% of the DV and helpful in making red blood cells and DNA.
HEALTH BENEFITS OF ORANGES AND ITS JUICE
1. PROMOTE HEART HEALTH : Oranges contain numerous elements like flavonoids, carotenoids and vitamin C that support heart health and prevent from heart diseases. Consuming Oranges or it’s juice can lower risk factor of LDL (bad) cholesterol and blood suger.
2. SUPPORT IMMUNE SYSTEM : Additionally one of the benefits of oranges Orange is that it is high in various elements, as minerals, vitamins, antioxidants compounds that are extremely beneficial for your immune system. Moreover, as orange and other cirtic fruits are high in vitamin C that is crucial for immune cells and apoptosis – a process in which old cell die and new cells born up.
3. REDUCE BELLY FAT : Intaking of oranges or its juice is helpful for reducing belly fat, due to fiber content. In a study, on some people , researchers found that they reduced their body weight after taking fiber intake for 12 months.
4. CANCER FIGHTING PROPERTIES : Peels of oranges contain more flavonoids and vitamin C rather than any other citrus food. According to a study in 2020, flavonoids in citrus fruits and its Peels helps to stop spreading and the growing cancer cells.
5. ENHANCE COGNITIVE SKILLS : According to studies conducted in 2015 and 2017. It was found that intake of citrus fruits have unique advantages to brain thinking power. It improves blood flow to the brain and make healthy and powerful.
SOME OTHER BENEFITS OF ORANGES ARE :
HYDRATION : Oranges helps to stay you hydrated and fullfill your daily requirement of water. Usually, navel orange provides around 113.398 grams of water. Moreover, a man body needs 3515.34 (3.5)grams and a woman body Require 2608.16 ( 2.6 ltr ) grams of water. Consuming sufficient fluid can be helpful for you in several ways.
- Help in digestion
- Prevent from dehydration
- Regulate body temperature
- Flush out wastes of body
- Prevent from constipation
IRON ABSORPTION : Because of content of Vitamin C in orange, your body absorb iron that is vital for your body. Lack of iron can cause of fatigue and laziness. Iron make your body able to use oxygen properly.
TAKING HIGH CITRUS FRUIT DIET MAY PREVENT FROM ..
Taking oranges and other citrus fruits may prevent you from heart diseases, cancer and diabetes. According to some studies intake of diets that are high in citrus may help you from various diseases like.
Apart from this, type 2 diabetes also can be cured by having it. Moreover, in a study on 7000 adults showed that people who takes moderate intake of oranges and other citrus fruits are 36% less likely to diagnosed with diabetes and other health conditions than people with least intake. And it should be noted that this study refers all citrus fruits not only oranges.
RISKS OF ORANGES AND ITS JUICE
Although orange and its juice has numerous health benefits to your body, but there are some risk factors also that should be noted.
- Excessive intake of oranges and its juice can lead to weight gain. 1
- Heartburn and worsening indigestion because of acidity. 2
- If you are suffering from orange allergy, then it can lead to an allergic reaction to you body. 3
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