Uses of orange and benefits of orange juice

Uses of orange and orange juice

Oranges are one of the world's most popular fruits also known as citrus fruits which have several health benefits.

This popular citrus fruit is famous for its vitamin C content. Oranges are also rich in antioxidants that may help to reduce inflammation and work against disease.

Orange fruit is a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. Orange has several health benefits.

Oranges are used to give some additional flavors to dishes. Nowadays orange juice is considered as a part of a healthy breakfast thus promoting a healthy start to the day.

Oranges are mainly available in two categories sweet and bitter, but the sweeter one is the most consumed fruit.

Nutrition facts

Here are the nutrients in about 100gm of an orange.

• Calories: 47
• Water: 87%
• Carbs: 11.8 grams
• Sugar: 9.4 grams
• Fiber: 2.4 grams
• Protein: 0.9 grams
• Fat: 0.1 grams

 Oranges mainly consist of carbs and water, with very little protein and fat and few calories.

Simple sugars present in oranges such as glucose, fructose, and sucrose are the dominant form of carbs in oranges. These sugars present in oranges are responsible for the fruit’s sweet taste. Oranges have a low glycemic index (GI) of 31–51.

The Glycemic index is a measure of how quickly sugar enters your bloodstream after a meal. Low GI values are associated with numerous health benefits.

Fiber

Oranges contain a good source of fiber. The main fibers available in oranges are pectin, cellulose, hemicellulose, and lignin.

Dietary fiber has many beneficial health benefits like improved digestive health, weight loss, and cholesterol.

Vitamins and minerals

Being a citrus fruit oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, potassium, and folate.

• Vitamin C. Orange is an excellent source of vitamin C. One large orange provides over 100% of the RDI.
• Thiamine. One of the B vitamins, also known as vitamin B1, thiamine is also found in a wide variety of foods.
• Folate. Folate is also known as vitamin B9 or folic acid, plays a major role in good health.
• Potassium. Oranges are also a good source of potassium. A high intake of potassium help to lower blood pressure and may reduce your risk of heart disease.

Health benefits of orange

1. RICH IN VITAMIN C

Every person needs vitamin C to boost the immune system. Vitamin C plays a major role in the body.
Orange is an excellent source of vitamin C. One orange provides 116.2 percent of the daily value for vitamin C. A good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to remove free radicals that cause damage to our DNA.

Apart from supporting the immune system, this key nutrient helps produce collagen, reduce inflammation, and boost the body's ability to use fat as a fuel source, both during exercise and at rest.

  Vitamin C also helps boost the absorption of iron from food, which can enhance     oxygen availability and reduce fatigue. Oranges are especially important for       premenopausal women who lose iron through menstruation, and also those who       follow a plant-based diet, since iron is less readily absorbed from plant sources.

2. HEALTHY IMMUNE SYSTEM

Vitamin C available in orange is also vital for the proper function of a healthy immune system and is also good for preventing colds and recurrent ear infections.

3. PREVENTS SKIN DAMAGE

Anti-oxidants present in oranges help protect skin from free radical damage known to cause signs of aging.

 Consuming enough vitamin C regularly can help a person maintain skin health and appearance.

 Vitamin C present in orange contributes to collagen production. Collagen supports the skin promotes wound healing and improves skin strength.

 An orange a day can help your skin look young even at 50! Orange juice or orange peel powder is used in many home remedies and facial packs to remove dead skin, acne marks, blemishes, and dark spots.

4. KEEPS BLOOD PRESSURE UNDER CONTROL

Oranges, being rich in Vitamins B6, help in the production of hemoglobin and also keep blood pressure under control due to the presence of magnesium.

5. HEART HEALTH

Oranges are a good source of fiber Vitamin C and potassium, both of which can support heart health.

Some studies show that consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. Oranges have the ability to lower cholesterol levels in the blood.

One cup of orange juice can provide at least 14% of a person’s daily potassium requirement.

Some studies found that people with higher potassium intakes may have a lower risk of stroke, heart attacks, and other cardiovascular diseases. They mainly attribute this to the good effects of potassium on blood pressure.

6. CONTROLS BLOOD SUGAR LEVEL

Fiber present in oranges helps by keeping blood sugar levels under control. Moreover, oranges contain simple sugars. The natural fruit sugar in oranges called fructose can help keep blood sugar levels from rising too high after eating.

Orange glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, this does not mean that you go about eating too many oranges in one go. Eating too many oranges can spike insulin and may even lead to weight gain.

7. LOWERS THE RISK OF CANCER

Oranges also contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer, and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build the body’s immunity which helps in fighting cancer.

As an excellent source of the antioxidant called vitamin C, oranges may help combat the formation of free radicals that cause cancer.

8. ORANGES PROVIDES GOOD DIGESTIVE SYSTEM AND ALKALIZES THE BODY

A medium-sized orange offers about three grams of fiber, 12% of the daily target. The fiber present in oranges supports digestive function, helps regulate blood sugar and insulin levels, boosts feelings of fullness, and can even contribute to healthy sleep.

 The basic nature of oranges is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion.

9. GOOD EYE HEALTH

Oranges are also a rich source of carotenoid. Vitamin A present in orange play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related muscular degeneration, which in extreme cases can lead to blindness.

10. PROTECTS AGAINST CONSTIPATION

Oranges consist of both soluble and insoluble fiber. This helps to keep your intestines and stomach function smooth, thus preventing irritable bowel syndrome. Additionally, the fiber also helps treat constipation to a greater extent.

11. ORANGES ARE WATER RICH

One medium orange provides four ounces or half a cup of water. Roughly 60-70% of the human body is made of water. Some foods can provide 20% of your daily fluid needs and water-rich foods like oranges contribute even more to the daily requirement. Consuming enough fluids daily helps support mental and physical energy, flush out waste, improve circulation, optimize organ function, and maximize metabolism.

Orange peels have health benefits, too   

Health-protective nutrients and benefits are not only found in oranges and orange juice; they’re also in the peel too. Some research shows that flavonoids in citrus peels may help prevent the reproduction, growth, and spread of cancer cells, as well as support apoptosis, the self-destruct sequence the body uses to kill off dysfunctional cells.

Orange juice also has good health benefits

While whole oranges are more filling and provide more fiber, orange juice can count as part of your daily fruit intake.

Consumption of citrus juice indicates important benefits.

 One study shows that a higher intake of citrus the juice was linked to improvements in cognitive function in older adults.

 Another study found that flavanone-rich citrus juice consumed in quantities can enhance blood flow to the brain in healthy, young adults.

Freshly squeeze your own juice or prepare by yourself, or look for 100% orange juice or a blend of orange and other whole fruits.