1. They Are Health Heroes
Though many foods are nutrient-rich, they may not qualify as health heroes. Why should oranges be awarded such kudos? It turns out that oranges offer a greater spectrum of health benefits than you may realize when casually sipping your morning juice. Not only are oranges rich in vitamins, minerals and important antioxidants, they also contain soluble fiber, which may support healthy blood sugar levels and lower cholesterol.
2. They Offer More Than Just Vitamin C
Consuming vitamin C supplements does not provide the same protective benefits as drinking a glass of orange juice, according to a recent study in the British Journal of Nutrition. This should come as no surprise, since oranges are sunny health packages that offer far more than vitamin C. Along with 69 mg of vitamin C, 1 orange delivers 52.4 mg calcium, 237 mg potassium and nearly 40 mg of folate, rolled up in over 3 gm of dietary fiber--12.5 percent of your daily value.
3. They are Great Sources of Bioflavonoids
Bioflavonoids, which form the natural pigment of oranges, are accessory nutrients that work together with vitamin C, creating a vitamin C complex. This complex is more effective than vitamin C alone in promoting healthy capillaries and speedy wound healing, boosting immune health and helping to form collagen in your tissues for more elastic and youthful skin. Research from the International Journal of Vitamin Nutrition Research suggests that citrus bioflavonoids may help lower cholesterol as well.
4. They May Reduce Your Risk of Diabetes
The American Diabetes Association published a 2004 study in their journal Diabetes Care, discussing how consuming oranges can reduce your risk of diabetes, in part due to a carotenoid antioxidant in oranges called cryptoxanthin. In fact, oranges are listed as a "Nutrition Superstar" in The Diabetes Food & Nutrition Bible by the American Diabetes Association. A 2006 study in the American Journal of Epidemiology confirms that carotenoids from oranges are associated with lower risk of diabetes and insulin resistance.
5. They Offer Many Delicious Uses
You may not want to limit yourself to a morning glass of juice when oranges offer so many delicious possibilities. For one thing, both orange juice and zest make great additions to salad dressing and seafood marinades, added to your water bottle for fresh appeal, or incorporated into baked goods for a wonderful lift. Fresh orange segments are fantastic in green salads, over grilled fish, or cascading down a scoop of lemon sorbet for a classy dessert. They also brighten up many entrees, like roasted orange chicken and orange-coconut prawns. Fresh orange slices make a super snack, and many kids love them, too.
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