When you think of the health benefits of oranges, the first thing that springs to mind is probably vitamin C.
Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses.
This popular citrus fruit is particularly known for its vitamin C content.
However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.
Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes.
Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day.
Some of the important health benefits of oranges are,
Good For Eyes
Perhaps the most impressive nutritional aspect of oranges is their remarkably high vitamin C content. An average-sized orange contains 116 percent of your daily value.
Vitamin C has great benefits for eye health, no pun intended.
C helps you see by reducing your risk of cataracts, promoting healthy ocular blood vessels and slowing the progression of age-related macular degeneration.
Oranges are also high in beta-carotene, a compound our bodies use to make vitamin A, which helps us see in low light conditions.
Heart disease is currently the world’s most common cause of premature death.
Flavonoids — especially hesperidin — in oranges may have protective effects against heart disease.
Clinical studies in humans note that daily intake of orange juice for four weeks has a blood-thinning effect and may reduce blood pressure significantly.
Fibers also seem to play a role. Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels.
Taken together, it is likely that regular consumption of oranges may help lower your risk of heart disease.
Reduces Risk of Stroke
The consumption of flavanones, a compound found in citrus fruits like oranges and grapefruits, has been shown to significantly reduce the risk of ischemic stroke.
Ischemic strokes occur when a blood vessel that supplies blood to the brain becomes obstructed, and they account for about 87 percent of all strokes.
Vitamin C consumption might also help protect against hemorrhagic stroke, a less common variety of stroke but one that’s often more deadly.
A recent study found that on average, those who had experienced a hemorrhagic stroke had depleted levels of vitamin C, while those who had not experienced a stroke had normal levels.
According to the American Institute for Cancer Research, dietary fiber “convincingly” lowers the risk of colorectal cancer while fruits in general “probably” lower the risk of lung, stomach, mouth, pharynx, larynx, and esophagus cancer.
Citrus limonoids—a compound found in citrus fruits such as oranges—have shown impressive cancer-fighting capabilities in lab tests, including an ability to combat cancers of the lung, breast, stomach, colon, skin and mouth.
Repairs Your Body
The vitamin C in oranges is important for growing and repairing tissue all over the body.
According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy bones and teeth.
Vitamin C also supports the production of collagen, which is needed to make cartilage, ligaments, tendons, blood vessels and skin.
It’s also been found that consuming vitamin C on a regular basis might have a beneficial effect in recovering from demanding exercise.
A two-week study found that participants who consumed 400mg of vitamin C daily experienced improved muscle function and decreased muscle soreness following exercise.
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