The most popular orange nutrition is Vitamin C, not many people knows that orange saves many other nutrients content such as vitamin B9, B5, and several minerals such as potassium, magnesium and so on. That is why, oranges fruit will gives us several magnificent benefits for health such as prevent cancer, increase body immunity, prevent diabetes and many more. Orange is one of the most popular fruit in the world, and one of the most nutritious fruits among others. An orange contains more than 60 different flavonoid compounds and also contains more than 170 different phytonutrients. These compounds have a variety of properties associated with healing.
Research shows that eating citrus fruit is one of the best ways to get the health benefits rather than taking supplements. Citrus fruit is also known to help the body to absorb nutrients. In addition, orange offer high enough so that fiber is good for the health of the digestive system.
According to wikipedia, orange probably originating in Southeast Asia, oranges were already cultivated in China as far back as 2500 BC. Arabo-phone peoples popularized sour citrus and oranges in Europe; Spaniards introduced the sweet orange to the American continent in the mid-1500s. Orange trees have been the most cultivated tree fruit in the world since 1987. Orange trees are widely grown in tropical and subtropical climates for their sweet fruit. The fruit of the orange tree can be eaten fresh, or processed for its juice or fragrant peel. Sweet oranges currently account for approximately 70% of citrus production. In 2010, 68.3 million metric tons of oranges were grown worldwide, production being particularly prevalent in Brazil and the US states of California and Florida.
Oranges Nutrition Facts
The content of compounds in sweet orange rich in vitamin C, potassium, and folid acid, may serve to inhibit cancer cells. In addition to fiber, oranges fruit also contains hesperidin which can reduce the risk of heart disease, prevent cholesterol, and lower blood pressure. In a medium sized orange fruit contained 16 grams of carbohydrate that contains 70 calories. Carbohydrates are important as an energy source of the body, especially to the brain. So, before we discuss about orange benefits, it is better if we know about all orange nutrition facts at table below.
Fresh orange (all varieties) nutritional value per 100 gr
Based on USDA Nutrient data base
| Energy | 197 kJ (47 kcal) |
|---|---|
| Carbohydrates | 11.75 g |
| - Sugars | 9.35 g |
| - Dietary fiber | 2.4 g |
| Fat | 0.12 g |
| Protein | 0.94 g |
| Water | 86.75 g |
| Vitamin A equiv. | 11 μg (1%) |
| Thiamine (vit. B1) | 0.087 mg (8%) |
| Riboflavin (vit. B2) | 0.04 mg (3%) |
| Niacin (vit. B3) | 0.282 mg (2%) |
| Pantothenic acid (B5) | 0.25 mg (5%) |
| Vitamin B6 | 0.06 mg (5%) |
| Folate (vit. B9) | 30 μg (8%) |
| Choline | 8.4 mg (2%) |
| Vitamin C | 53.2 mg (64%) |
| Vitamin E | 0.18 mg (1%) |
| Calcium | 40 mg (4%) |
| Iron | 0.1 mg (1%) |
| Magnesium | 10 mg (3%) |
| Manganese | 0.025 mg (1%) |
| Phosphorus | 14 mg (2%) |
| Potassium | 181 mg (4%) |
| Zinc | 0.07 mg (1%) |
10 magnificent orange benefits for health
Orange is known as one of the best sources of vitamin C. Eating orange will keep your health and stamina. Orange are also known to boost the immune system and ward off diseases such as flu and colds. But not only that, orange is still saving many more other benefits and can make the body protected from various diseases. Read more below.
- Preventing birth defects: Oranges contain vitamin B which is good for pregnant women. Vitamin B will help maintain the health of the mother and the unborn fetus. Not only that, the B vitamins in orange is also known to lower the risk of abnormalities in the fetus in the womb. Those are some health benefits that are stored in citrus fruits. Eating orange every day can also make the body more fit and ward off various diseases.
- Maintaining a healthy heart: Not many people know that oranges are not only rich in vitamin C, but also potassium. Potassium in orange will help you maintain heart health and heart rate control in order to remain stable. In addition, the fiber in oranges also help lower bad cholesterol that can harm the heart.
- Help facilitate digestion: Oranges contain a lot of fiber which helps digestion. In fact, orange can also prevent the canker sores and wounds in the stomach, as well as ward off acid reflux. If you experience chronic constipation, it is advisable to add orange to your daily diet.
- Health benefits of orange to prevent cancer: orange are also rich in limonoids, a substance that helps the body to prevent various types of cancer tiger. Recent research shows that eating one orange a day could prevent breast cancer and stomach cancer.
- Lowering blood pressure and preventing osteoporosis: orange are a good source of potassium. Potassium helps lower blood pressure and support overall heart health. Potassium also plays an important role in maintaining bone density. Potassium deficiency associated with bone diseases such as osteoporosis.
- Prevent cell damage from free radicals and prevent cataracts: orange contain vitamin C are high. Vitamin C is one of the secondary antioxidants that are beneficial to prevent cell damage caused by free radicals in the body. Vitamin C is known for its ability to boost the immune system. Vitamin C is also recognized to maintain eye health (reduces risk of cataracts). In addition, the antioxidants in citrus fruit can prevent oxidative stress the body and can help prevent heart disease and premature aging by neutralizing free radicals.
- Oranges benefits to enhance immunity: a high concentration of vitamin C found in oranges, is believed to help boost the immune system, making it difficult illness that will go into the body. Consumption of orange on a regular basis is a great way to help prevent the arrival of the flu.
- Maintaining the health of the digestive system: orange offers fiber that can help support a healthy digestive system and can help the process of weight loss by balancing the body's metabolism. Fiber also helps lower cholesterol levels.
- As an anti-inflammatory: Studies show that orange may act as an anti-inflammatory due to chemicals in oranges called hesperidin. A study has found that hesperidin can reduce inflammation. Chronic inflammation may contribute to heart disease, cancer, arthritis, and other conditions.
- Maintaining respiratory health: orange contain a carotenoid called beta-cryptoxanthin. A 2003 study published in "Cancer Epidemiology Biomarkers and Prevention" found that a diet rich in beta-cryptoxanthin as orange can maintain respiratory health and even reduce the risk of lung cancer by 27%.
