Orange

One orange contains all the daily requirements of Vitamin C. It is rich in fiber, folate, calcium and vitamin B6. So, we could say that oranges are packed with nutrients. The combination of the high amount of anti-oxidant (vitamin C) and flavonoids in oranges make it one of the best fruits in helping to promote optimal health. In oranges there is a powerful antioxidant called Beta-carotene which protects skin cells from getting damaged.

Health Benefits of Oranges are:

1. Lowering cholesterol

One of the most important flavonoids in oranges is hesperidin. Hesperidin and the pectin in oranges have been shown to lower ldl cholesterol. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol. . The concentration of hesperidin is considerably higher in the inner peel, rather than in orange flesh. Pectin appears to slow the body’s absorption of fats and lower cholesterol levels. Antioxidants also contribute to the reduction of cholesterol.

2. Prevent cancer

An orange a day helps to keep ulcers away. Eating an orange or drinking a glass of orange juice each day may help prevent gastric ulcers.  The high vitamin C content acts as an anti-oxidant that protects cells from damages by free radicals. A compound found in oranges and other citrus fruits, called D-limonene has been found to be effective in the prevention of some cancers such as, skin cancer, breast cancer, lung cancer, mouth cancer and colon cancer. Citrus appears to offer the most significant protection against esophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx), and stomach cancers.

3. Cardiovascular benefits

The high content of Vitamin C, flavonoids and phytonutrients in citrus fruits reduce the risk of heart disease. Oranges contains dietary fiber, folate, and herperidin, which directly promote the proper functioning of the cardiovascular system. Eating an orange a day helps to keep your cardiovascular system healthy. citrus fruits also offers protection against cardiovascular disease due to citrus fruitsâ€"folate, which is necessary for lowering levels of the cardiovascular risk factor, homocysteine; their potassium, which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects.

4. Prevent Kidney Stones

Want to reduce your risk of calcium oxalate kidney stones? Drink orange juice. A study published in the British Journal of Nutrition found that when women drank 1/2 to 1 litre of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones. Regular consumption of orange juice can significantly reduce the risk of developing kidney stones. In a preliminary study involving nine healthy and four participants with kidney stones, it is suggested that orange juice consumption may be more effective than other citrus juice in the prevention of kidney stones. Further studies are needed to evaluate these results.

5. Protect Against Rheumatoid Arthritis

Daily a glass of freshly squeezed orange juice can significantly lower your risk of developing rheumatoid arthritis. Participants with the highest daily intake of the carotenoids, zeaxanthin and beta-cryptoxanthin, had a much lower risk of developing rheumatoid arthritis compared to individuals consuming the least of these beneficial phytonutrients. Those whose intake of zeaxanthin was highest were 52% less likely to develop rheumatoid arthritis, while those with the highest intake of cryptoxanthin had a 49% reduction in risk. Pretty dramatic benefits for doing something as simple as enjoying a glass of freshly squeezed orange juice each day!

6. Brain Development & Skin Health

One orange provides about 10% of the necessary daily folate intake. Folic acid is helpful in skin health and brain development. Antioxidants in oranges protect the skin from cell damage and free radicals, having anti-aging actions.

7. Improve immune system

The strong content of vitamin C in orange stimulates the production of white cells in our body, thus improving the immune system. Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.

8. Promotes weight loss

Oranges are extremely low in calories. A medium orange contains just 65 calories, making it a good addition to a healthy diet for weight loss. They also have a high fiber content, which can make you feel full longer, so you eat less.

9. Protect Birth Defect

Orange contains folate, an essential nutrient for healthy sperm and protects sperm from genetic damage that may cause a birth defect.

10. Maintain bone and teeth health

Oranges are also rich in calcium, which helps protect and maintain bone as well teeth health.

11. Viral infections

Mostly due to the abundance of the flavonoid polyphenols, oranges protects against viral infections. So, try to eat as much oranges in the flu season

12. Relieve constipation

The fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.

13. Lower High Blood Pressure

Studies have shown that a flavonoid called hesperidin and magnesium in oranges can lower high blood pressure.