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Nutrition and Benefits of Oranges for Health

Nutrition and Benefits of Oranges for Health
InfoHealthyLife.Com - Orange (Latin: Citrus Sinensis) is one of the fruits of the tribe of Rutaceae which is thought to originate from Southeast Asia and East Asia. Orange was considered a luxury fruit and was valued very expensive before the 20th century in Europe. This fruit is even served only during special celebrations such as Christmas and other holidays.

But now, oranges have become one of the most cultivated fruits in the world. The taste is sweet, sour, and fresh, making it liked by many people. Oranges also contain various vitamins, nutrients, and minerals that are very beneficial for health. In Indonesia, this fruit is very easy to find on the market at affordable prices.

Nutritional content of oranges
It's no secret if oranges are known as a fruit that contains lots of vitamin C. The content of vitamin C in oranges even reaches 53.2 mg per 100 g or 90% of daily needs. But not only that, oranges are also rich in other beneficial substances.

These include pectin, folate, vitamin B1, vitamin A and flavanoid beta carotene, beta cryptoxanthin, zeaxanthin, and lutein antioxidants. Oranges also contain large amounts of potassium, copper, pantothenic acid, and calcium.

The content of phytonutrients in oranges itself is quite diverse, namely citrus flavanones, anthocyanins, hydroxycinamic acids, hesperidin, naringin, naringenin, and various other polyphenols. These phytonutrients are more commonly found on the skin and white flesh inside the orange, not in the liquid.

Benefits of Orange for Health
With these various vitamins and minerals, oranges have undoubtedly many health benefits. Here are some of them:

Prevents heart disease and stroke
Like other fruits, oranges have a low calorie content. Oranges actually contain food fiber pectin which is able to bind cholesterol with bile acids in the large intestine. As a result, reabsorption of cholesterol can be suppressed and cholesterol levels in the blood decreases.

Vitamin C in it also helps prevent cholesterol oxidation caused by free radicals. If oxidized, cholesterol can stick to the artery walls and form plaques that trigger hardening of the arterial wall or atheroclerosis.

Not only that, the content of folate in oranges is also believed to be able to reduce homocysteine ​​levels, one of the factors causing cardiovascular disease. Whereas herperidine potassium and flavanone help reduce high blood pressure. WHO also recommends that citrus fruits be included in the diet for prevention of cardiovascular diseases such as heart and stroke.

Large research in the United States reviewed by CSIRO (The Commonwealth Scientific and Industrial Research) shows that adding one serving of fruits and vegetables a day reduces the risk of stroke by 4%. This figure increases to 19% for citrus fruits including oranges.

Controlling blood sugar levels
In addition to cholesterol, dietary fiber functions to control blood sugar levels. Natural sugar in oranges, fructose, also keeps sugar levels from rising too high after eating. That's why oranges are known as one of the fruits that are well consumed by diabetics.

Oranges also contain antioxidant antingerin which helps maintain body weight to remain ideal, prevents obesity, and increases insulin sensitivity. All three are important things to consider in the care of diabetics.

Reduces the risk of colon cancer
High fiber foods in oranges also help the body capture cancer-causing chemicals and keep them away from the cells of the large intestine. Pectin also protects mucous membranes in the large intestine by reducing exposure to toxic compounds.
Plus, oranges are rich in vitamin C which is one of the natural antioxidants that can protect the body from cancer-free free radicals. A total of 48 studies reviewed by CSIRO even showed that diets that included citrus fruits provided significant protection against certain types of cancer.

Potential to prevent cancer and stomach ulcers
One study published in the "Journal of the American College of Nutrition" revealed the potential of oranges to prevent cancer and stomach ulcers. The results showed that the risk of Helicobacter pylori infection, a bacterium that causes stomach ulcers, was 25% lower in participants who had high levels of vitamin C in the blood.

It is uncertain whether H. Pylori lowers vitamin C levels in the blood or vice versa. However, Dr. Joel A. Simon, the principal researcher in this study, suggested that people who were positively infected with H. Pylori to eat foods rich in vitamin C such as oranges.

Increase endurance
Vitamin C is the main water-soluble antioxidant in our body. This vitamin helps the body increase resistance to germs that cause disease, including flu and ear infections. Oranges also contain vitamin A which is able to maintain the health of mucous membranes so that germs that cause disease do not easily enter the body.

You will get more benefits if you eat fresh oranges. One study published in the British Journal of Nutrition even showed that drinking a glass of orange juice is far more beneficial than taking vitamin C in supplement form.

Prevents the formation of kidney stones
Research published in the British Journal of Nutrition shows that the risk of calcium oxalate kidney stone formation is reduced in women who drink ½ to 1 liter of orange juice, grapefruit, and apples every day. PH levels and excretion of citric acid also increase in their urine.

Keeping the health of the respiratory system
Oranges include fruits that contain high beta cryptoxanthin in addition to pumpkin, papaya, peach and corn. The study, published in "Cancer Epidemiology, Biomakers, and Prevention" revealed that people who ate foods rich in cryptoxanthin had a risk of lung cancer 27% lower than those who did not.

Reducing the risk of getting arthritis
The study, published in the "American Journal of Clinical Nutrition" states that drinking a glass of orange juice every day can significantly reduce the risk of arthritis. Of the 25 thousand participants, those with the highest zeaxaanthin intake had a 52% lower risk, while those with the highest cryptoxanthin intake had a risk reduction of 49%.

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