The orange is a very complete fruit. Rich in fibre, vitamins A, vitamins C, flavonoids and beta carotenewith antioxidant, anti-inflammatory properties and which help to fight against aging and cholesterol, the orange also has minerals such as potassium and calcium.
Discover now, in more detail, 12 health benefits of oranges:
- Improves the functioning of the digestive system;
- Helps control blood sugar;
- Ability to lose weight;
- Protects against cardiovascular disease;
- Control high blood pressure;
- Maintains healthy bones;
- Strengthens the immune system;
- slows down aging;
- Improves eye health;
- prevents anemia;
- improves mood;
- Helps fight diagnoses such as cancer and kidney stones.
Improves the functioning of the digestive system
Orange is a fruit rich in fibers like pectin, cellulose and hemicellulose. They help digestion and improve the functioning of the intestines. This happens because they allow an increase in the amount of stool, which accelerates intestinal transit, being very useful in the fight against constipation. Additionally, pectin absorbs water from the digestive tract, forming a gel that aids digestion and helps the intestines work better.
Helps control blood sugar
Also due to the fibers present in its composition, the orange reduces the absorption of sugar from food by the intestine and controls blood sugar. Thereby, this fruit can be an important ally in the treatment of diabetes, provided that it is consumed according to the advice of the nutritionist, since oranges are also high in sugar.
Ability to lose weight
Orange fibers, as well as its water, help to have a longer feeling of satiety, reducing appetite. This makes it a good helper for anyone who needs to lose weight. In addition, the pectin present in this fruit reduces the absorption of fat from the intestine, which reduces the amount of calories in the meal.
Protects against cardiovascular disease
Another benefit of fiber present in oranges, especially pectin, is the reduction of bad cholesterol and triglycerides. Since they reduce the absorption of fat from food, they help reduce the risk of cardiovascular diseases such as heart attacks, heart failure and strokes. In fact, according to the American Heart Association, eating oranges and other citrus fruits may reduce the risk of stroke in women. According to a survey by the American association, which had more than 69,000 participants, people who ate the most oranges reduced their risk of stroke by 19%. Researchers believe that flavonoids are responsible for this benefit, as they improve blood vessel function and have an anti-inflammatory effect.
Control high blood pressure
Potassium is a mineral that helps increase the relaxation of blood vessels. The large amount contained in the orange allows the blood to flow more easily, thus helping to lower blood pressure.
Maintains healthy bones
Orange is rich in calcium, phosphorus and magnesium, 3 essential minerals to strengthen, increase strength and bone density. This helps maintain bone health and helps prevent diseases such as osteoporosis or osteopenia, for example.
Strengthens the immune system
Oranges are rich in nutrients like vitamin A, vitamin C and folate (vitamin B9), which stimulate the production of white blood cells. Therefore, orange helps to strengthen the immune system.
slows down aging
Rich in antioxidants and anti-inflammatories such as beta-carotene, vitamin A and vitamin C, orange helps fight against free radicals responsible for skin aging. In addition, vitamin C stimulates the production of collagen by the skin, reducing sagging and the appearance of wrinkles and expression lines. Vitamin A protects the skin from damage caused by ultraviolet rays.
Improves eye health
The beta-carotene present in this fruit is important for maintaining vision, especially at night. Therefore, orange helps to improve eye health. Vitamin A also complements eye protection, preventing problems such as dry eyes or night blindness.
Orange helps prevent anemia because it is rich in vitamin C and citric acid, which help increase the absorption of iron from food. Additionally, the folate found in oranges is necessary for the formation of healthy red blood cells, which also helps prevent anemia.
A study from the Jewish General Hospital in Montreal showed that eating foods containing vitamin C, such as oranges, quickly improves the emotional state of hospitalized patients. Participants received vitamin C or vitamin D for seven to ten days. Those who received vitamin C had a rapid improvement in their mood.
Helps fight certain diagnoses like cancer and kidney stones
There are several studies on the benefit of oranges in the fight against certain diagnoses. Some in vitro studies using cancer cells in the laboratory have shown that orange juice may have benefits in the fight against breast, liver and bowel cancer, thanks to its constitution rich in flavonoids and vitamin C. They are powerful antioxidants and reduce damage from oxidative stress. caused by free radicals, which can lead to cell changes and cancer.
In turn, research conducted by the University of Texas Southwestern Medical Center, USA, showed that drinking orange juice can help prevent kidney stones. Fruit liquid produces an alkaline charge and lowered uric acid levels in the body, which helps in controlling kidney stones. There is also an increase in the level of citrate in the urine, which helps prevent the formation of kidney stones.