Oranges are round, orange-colored fruits that grow on trees. Originally from China, but today these nutritious homes are grown in warmer climates around the world.
Types of oranges
There are many different types of oranges. Some are sweet, and some are sour. Common types include:
Navel
Mandarin
Cara Cara
Blood oranges
Valencia
Seville
Jaffa
Every type of orange is more than 100% of your recommended daily dose of vitamin C. That is more than any other citrus fruit. All you have to do to get this basic vitamin peel is to eat.
Nutritious food in oranges
One orange in the middle is:
60 kcal
There is no fat or sodium
3 grams of fiber
12 grams of sugar
1 gram protein
14 micrograms of vitamin A
70 milligrams of vitamin C
6% of your recommended daily calcium intake
237 milligrams of potassium
15.4 grams of carbohydrates
Health Benefits of Oranges
Vitamin C in oranges helps your body in many ways:
It protects your cells from damage
It helps your body make collagen, a protein that heals wounds and gives you smooth skin
It makes it easier to absorb iron to fight anemia
It strengthens your immune system, your immune system against germs
Reduces the progression of age-related macular degeneration (AMD), which is a leading cause of vision loss
It helps fight free radicals that cause cancer
When you feel anxious, vitamin C can also lower your levels of the stress hormone cortisol and your blood pressure.
Other benefits:
Anti-inflammatory. Some foods tell your immune system that they are being attacked. This causes inflammation. When inflammation becomes a chronic problem, it can lead to diabetes, heart disease, arthritis, cancer, and Alzheimer's disease. Oranges have the opposite effect.
Fiber. 3 grams of medium orange fiber helps keep your bowels healthy, your cholesterol and risk of heart disease low, and ulcers away. Fiber also lowers the way your body absorbs sugar - a great bonus if you have diabetes.
Calcium. Oranges are high in this important ingredient, which keeps your bones, limbs and muscles strong.
Folate for mothers and infants. Oranges are a great way to get a large amount of folate naturally. Your body uses it to separate cells and make DNA. Because it helps prevent birth defects, vitamin B is especially important for pregnant women
Good sugar. 12 grams of oranges are all natural. That is different from the kind of sugar you can get from candy. Also, all the fiber, vitamins, and antioxidants that come with orange make it the best choice for your body. Choose green, slightly sugary oranges than dried ones.
Potassium. This element lowers blood pressure, and oranges have a lot of them.
Citric acid and citrates. These compounds help prevent the formation of kidney stones.
Orange Health Risks
Sometimes you can find something very good. Although this works especially well in supplement form, too much vitamin C at one time can give your body more fiber and sugar than it needs.
Beware of nausea, vomiting, diarrhea, stomach cramps, headaches, and insomnia.
Oranges are high in acid, and that can make the symptoms of gastroesophageal reflux disease (GERD) worse.
If you take beta-blockers, too many oranges can increase your potassium intake and lead to kidney damage.
If your body stores more iron than it needs, a condition called hemochromatosis, high doses of vitamin C can add extra iron and damage your muscles.
Vitamin C can also increase the absorption of aluminum-containing drugs, such as phosphate binders, and increase your estrogen levels when using hormone replacement therapy.
As for orange juice, you may get more sugar and lose fiber in the trade. Too much fruit juice can lead to obesity, which can increase the risk of heart disease, especially if you are in middle age. But both oranges are perfect and their juice is ready.
How to Prepare and Store Oranges
You can keep your oranges at room temperature away from direct sunlight. But if you know you will not eat them for a few days, put them in your cool cupboard.
For recipes for oranges, see:
Carrot-Orange juice
Orange-Earl Gray Tea Tea
Orange Cranberry Chicken
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