Oranges are a readily available fruit that supplies many different vitamins and minerals. The price may change from month to month, but oranges are carried in supermarkets year round. There are several different varieties of oranges, but the two main types are navel and Valencias. You can peel an orange and eat it plain, squeeze it for fresh juice, add it to a fruit salad, use it as a garnish or include it in a recipe.
Vitamin C
One of the most important nutrients that oranges supply is vitamin C. One medium-sized orange supplies about 70 mg of vitamin C, or about 85 percent of what you need to consume each day, according to Deborah Mitchell in her book, "The Complete Book of Nutritional Healing: The Top 100 Medicinal Foods and Supplements and the Diseases They Treat." A diet that includes plenty of vitamin C may reduce your chances of getting the common cold. Vitamin C also helps fight infections and is often considered one of the best nutrients for keeping you well.
Flavonoids
Oranges supply several different flavonoids, which help keep you well. One of these flavonoids is herperidin, which has several health benefits. Herperidin is associated with lower blood pressure and cholesterol, and can also help reduce inflammation. The white pith on the inside of the peel is particularly rich in flavonoids. Linda Page in her book "Cooking for Healthy Healing," adds that flavonoids in oranges may also inhibit cancer growth.
Aid in Digestion
Oranges contain several grams of fiber per serving, which can improve the health of your digestive system. As such, regular consumption of oranges may decrease your instances of constipation by keeping your stomach and bowels working properly so your food digests quickly and does not cause backups. If you suffer from constipation on a regular basis, eating oranges may help reduce the length and severity of this condition.
Encourage Heart Health
In addition to flavonoids for health, oranges contain several different minerals that are essential for a healthy heart. Oranges are a rich source of potassium and magnesium, two of the most important nutrients for maintaining good heart health. The human body needs plenty of potassium for the heart to pump blood through the body and to keep blood pressure low. Magnesium is important for muscle health and since the human heart is a muscle, sufficient magnesium is necessary to keep it contracting normally. An orange a day is a simple way to increase your intake of both minerals.
References
- "The Complete Book of Nutritional Healing: The Top 100 Medicinal Foods and Supplements and the Diseases They Treat"; Deborah Mitchell; 2008
- "Cooking for Healthy Healing"; Linda Page; 2002
- Sunkist: Oranges
Member Comments