3. Orange: Health Benefits, Nutrition & Side Effects
Oranges are one of the most popular fruits in the world and are a delicious, juicy and healthy fruit. There are a number of things that make this citrus fruit so special.
Nutritional Value.
The medium orange is a satisfying snack and provides about 47 calories, 12 grams of natural sugar and 3 grams of dietary fiber. Oranges are particularly renowned for their Vitamin C, which is present in very high amounts: one orange is enough to give a good dose of the vitamin. They also contain many other nutrients, including Vitamin C, thiamine (Vitamin B1) which is needed for the body to use food for energy, folate, which is important for growth of healthy cells and the production of DNA, and potassium, which is important for the function of the heart and muscles. They also have lower levels of calcium and magnesium which are essential for healthy bones, muscles and nerve function. Oranges are one of the most nutritious fruits you can add to a healthy diet due to the impressive combination of vitamins, minerals, fiber and antioxidants.
Boosts Immunity.
Oranges have a high amount of Vitamin C, which is an important nutrient for a healthy immune system as it helps the body produce and maintain infection-fighting white blood cells. Vitamin C is also a strong antioxidant, which helps to fend off damage brought by harmful free radicals. Oranges can also help the body better cope with infections and may alleviate the cold a bit, but they don't stop it. Besides enhancing immunity, Vitamin C also helps with wound healing, healthy skin and iron absorption from plant foods.
Supports Heart Health.
Oranges are a source of fiber, potassium and antioxidants which help to reduce cholesterol and blood pressure. This blend helps to lower the likelihood of cardiovascular disease and promotes heart health.
Improves Skin Health.
Vitamin C is especially important for the production of collagen, helping to maintain a firm and youthful skin. Oranges also contain antioxidants to prevent damage to skin cells from free radicals and the sun.
Aids Digestion.
Oranges are rich in dietary fibre which helps to keep the digestive system healthy and prevents constipation. It is better to eat the fruit in whole form rather than as juice, because the juice lacks the digestive benefits.
Helps Control Blood Sugar.
Oranges are naturally sweet, but low on the glycemic index. They have less sugar than other fruits, and their fiber helps slow down the rate of sugar absorption, which is beneficial for those who are monitoring their blood sugar.
Possible Side Effects.
As oranges are high in citric acid, excessive consumption may lead to acidity, heartburn, or an upset stomach. Too much can also cause erosion of tooth enamel, or can react with some medications, so it's important to keep it in moderation.
Here's all you need to know about oranges! If you liked this video, hit like, share and subscribe to this channel for healthy living tips! Until next one!
C