Healthy Benefits of Citrus / Orange

Orange trees are the most cultivated fruit trees in the world. Oranges are a popular fruit because of their natural sweetness, wide variety of types and diversity of uses – from juices and marmalades to face masks and candied orange slices.

An orange has over 170 different phyto-chemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects.

Nutritional Value

One medium orange contains 80 calories, 0 grams of fat, and 250 milligrams of potassium, 19 grams of carbohydrate as well as 1 gram of protein. One orange provides 130 percent of your vitamin C needs for the day, 2 percent of vitamin A needs, 6 percent of calcium and 0 percent of iron. Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system. Oranges also contain choline, zeaxanthin, and carotenoids.

Choline is an important nutrient found in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation. Zeaxanthin and carotenoids have antioxidant effects and have been shown to have an inverse relationship with overall cancer rates and prostate cancer in particular.

1. Prevent Cancer

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

2. Prevents Kidney Diseases

Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

3. Reduces Risk of Liver Cancer

According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Lowers Cholesterol

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. Boosts Heart Health

Oranges are full of potassium; an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

6. Lowers Risk of Disease

Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections

Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. Relieves Constipation

Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. Helps Create Good Vision

Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. Regulates High Blood Pressure

The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

11. Protects Skin

Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

12. Oranges Alkalize the Body

Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

13. Provides Smart Crabs

Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.  Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.