Vitamin C isn’t the only health benefit of oranges

Orange Nutrition Facts: First learned this fact in middle school health class, but it’s worth repeating. Oranges are a great source of vitamin C, which has countless health benefits (more on the specifics later). Fruits are also high in fibre, which fills you up and aids in healthy digestion. 

62 Calories 

1 g Protein 

1 g Fat 

16 g Carbohydrates 

3 g Fibre 

12 g Sugar 

Health Benefits of Oranges:

Now that you have read about the nutritional content of oranges, let’s learn about the specific health benefits that oranges offer. 

Strengthens the immune system:

According to the USDA, one of the most important health benefits of oranges is their vitamin C content, which is about 70 milligrams (93 percent of the recommended dietary intake) in one medium-sized fruit. ) It contains. Research shows that it can help strengthen the immune system by stimulating the production of powerful antioxidants and improving the function of white blood cells, including certain cells that attack foreign bacteria and viruses, and the levels of existing antibodies. There is a gender. Fight against foreign antigens. 

According to the US, its antioxidant power also helps prevent some of the damage caused by free radicals, which are produced when exposed to cigarette smoke or radiation and are harmful to the human body. Over time, it can cause skin ageing, cancer, heart disease and arthritis, according to the National Library. Medical Department (NLM). 

Makes you feel good and look your best:

Vitamin C is all about making you feel good and look your best. This is why there are so many vitamin C skin care serums out there. In the body, this nutrient plays an important role in iron absorption and helps in the formation of red blood cells. If you don’t absorb enough iron, you’re likely to feel sluggish and fatigued, Gans says.

Plus, vitamin C can help you get that healthy glow by helping your body produce collagen — a protein needed to keep your skin smooth, firm, and strong, says Gans. According to an article in the journal Nutrients, how the nutrient helps stabilise collagen molecule structure, stimulates messenger RNA molecules, and tells skin fibroblasts to make collagen.

Easy source of fibre:

If you’re in full snack attack mode, consider eating an orange. According to the USDA, a medium-sized orange has about 3 grams of fibre, which can help you feel full, says Gans. “Eating a simple orange as a dessert with a meal will fill you up and leave you feeling less hungry two hours later,” she says. 

Even better news:

Gaines says dietary fibre can help lower cholesterol levels and prevent constipation. Your stomach will definitely send a message of thanks for this nutritious option. 

Helps prevent birth defects:

Oranges are especially rich in folic acid, a nutrient that helps with DNA formation and cell division, which helps prevent neural tube defects (also known as neural tube defects) in the body. Helps prevent. There is a possibility. , Helps prevent bone, skull and brain deformities (also known as… According to the National Institutes of Health (NIH), it is important to minimise exposure during the first three to four weeks of pregnancy. This is why I’ve heard that obstetricians and gynaecologists recommend prenatal vitamin therapy with folic acid. Because approximately half of pregnancies in the United States are unplanned and pregnancy-related abnormalities can occur early in pregnancy, the NIH recommends that women who may become pregnant, even those who do not want to become pregnant, get this nutrient. 400 micrograms should be consumed. I want. We recommend that you do so. Luckily, oranges contain 29 micrograms per small serving, which can help get you one step closer to achieving your goals. Helps lower blood pressure: Bananas are known as potassium superstars in the grocery store, and oranges can help you get adequate amounts of this mineral. According to the USDA, one medium-sized orange contains 237 milligrams of potassium, and one cup of freshly squeezed orange juice contains 496 milligrams.

Promotes eye health:

The nutrients that give oranges their distinctive vibrant colour may also improve overall eye health. According to an article in the journal Clinical Interventions in Aging, oranges contain 14.4 micrograms of vitamin A in the form of beta-carotene, which plays a role in reducing the risk of age-related eye diseases that can lead to vision loss. A compound that has the potential to play a role. According to the NIH, vitamin A is also an essential component of rhodopsin, a protein that absorbs light in the retina and supports corneal function. “Know that you won’t see improvements in your vision until your vision gets worse,” says Gaines. Oranges contain only 2 servings of the recommended daily intake of vitamin A for a woman, so be sure to also include sweet potatoes, spinach, and carrots to help meet that quota. 

Immune System Support – Vitamin C and Beyond:

One of the most common advice given to people with a weakened immune system is to increase their intake of vitamin C, and oranges contain the form of ascorbic acid. It is rich in Vitamin C. The vitamin C in oranges helps fight seasonal and allergy-related colds and flu in two ways: by increasing white blood cells, the frontline warriors that fight viruses. It also helps our system get the most out of your iron. 

Gut Health and Digestion – Benefits of Fiber-Rich Oranges:

The recommended fibre intake is 14 grams per 1000 calories. Depending on the origin and grade, a large orange can contain up to 5 grams of dietary fibre, providing about 40 minutes of your daily needs. Additionally, fibre is known to encourage good bowel movements, thereby reducing constipation. Well, oranges contain insoluble and soluble fibres, which apart from maintaining good intestinal health and digestion, make you feel full for a longer period of time.

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