The properties of oranges are widely known. By being full of vitamins and minerals, beta-carotene, potassium, magnesium and fibre, they have a large number of alkalizing and detoxifying properties that keep our body healthy. In addition, they are rich in vitamin C, which is a powerful antioxidant. If you want to know what the health benefits of oranges are, keep reading! Here we will tell you everything you need to know.
Properties of oranges for health
An average orange benefits your health in a number of ways. It can help you lose weight and also boost immunity. Its anti-inflammatory, antiviral, and antimicrobial properties could benefit humans in a number of ways. Let’s see some of the properties that oranges give us:
They help lose weight
Reports suggest that the fibre in oranges can promote satiety, which can contribute to weight loss. Whole oranges were found to promote satiety better than orange juice as it lacks fibre.
The fibre in oranges can keep us full and we will end up eating less.
They delay skin aging
Oranges, like most citrus fruits, can help prevent UV-induced skin damage. They contain organic acids, vitamins, minerals, vitamin C and flavonoids, which could play a role in skin health.
Some anecdotal evidence suggests that topical application of oranges can also nourish the skin. Its water content can also hydrate the skin and accelerate collagen production.
They regulate blood pressure levels
Oranges are rich in potassium, which helps regulate blood pressure. Some studies also suggest that commercial orange juice can have a significant effect on blood pressure and other associated ailments.
They lower cholesterol levels
Long-term orange juice intake was associated with lower cholesterol levels in men and women. The juice could lower total cholesterol levels and bad cholesterol levels.
Oranges are rich in fibre (pectin). Studies in rats show that this fibre can help lower cholesterol levels in the liver and serum.
Fibre can also prevent your digestive tract from absorbing cholesterol. It is also believed that, in addition to fibre, vitamin C, potassium, and flavonoids in the fruit can also help lower cholesterol.
They promote healthy heart
Studies show that foods rich in vitamin C, such as oranges, can help prevent heart disease by keeping cholesterol levels low.
The vitamin C in the fruit also prevents the blood from clotting. This prevents thrombosis (local blood clotting) and reduces the risk of a heart attack.
The potassium in oranges, as discussed, can lower blood pressure and reduce the risk of cardiovascular disease.
They help treat anaemia
The vitamin C in oranges can promote iron absorption. Iron cannot be fully absorbed into the body without the help of vitamin C (a nutrient that oranges are loaded with). Eating at least one orange a day can help in treatment.
Oranges also contain folic acid. Some research shows that this nutrient can help prevent megaloblastic anaemia, a blood disorder that causes fatigue.
They may help boost immunity.
Oranges are rich in vitamin C. Some research claims that this nutrient can help boost immunity. Although there is no direct research indicating that oranges can promote immunity, their vitamin C content may help.
Fruits contain many other essential nutrients like folic acid and copper, which can also promote immune health.
They favour the treatment of diabetes
In a Nigerian study, oranges, along with other fruits, were deemed safe for people with diabetes. This had to do with the healthy glycaemic response the fruit had in the body.
The pulp of the fruit serves as a great source of fibre. Fibre helps slow sugar absorption and improve blood sugar levels.
However, there is no research on whether orange fibre, in particular, helps lower blood glucose levels. Some believe that the moderate glycaemic index of oranges can help in diabetes, but this has not been proven either.
To fully absorb fibre, avoid juices and opt for whole fruits.
They can promote eye health
You must have heard how orange fruits and vegetables promote eye health and protect vision. Eating oranges can offer important benefits for the eyes, since the flavonoids they contain help improve visual health. Studies showed that participants who consumed oranges had a reduced risk of age-related macular degeneration.
They help treat polycystic ovary syndrome
You must follow a diet that contains low-glycaemic foods to combat polycystic ovarian syndrome (PCOS). Orange has a low glycaemic index and is suitable for people with PCOS. Oranges also improve insulin resistance, which is believed to be the source of PCOS.
Risks and side effects of oranges
Oranges are great, but only when eaten in moderation. As they are very acid, oranges can cause heartburn if consumed in excess. They can also aggravate the symptoms of gastroesophageal reflux disease.
Due to its acidic content, eating too many oranges can also lead to indigestion and abdominal pain. Some anecdotal evidence claims that eating too many oranges can also lead to diarrhoea. However, we need more research to prove this claim.
Therefore, it is important that you monitor the amount of oranges you consume per day.
This article is informative and is not intended to serve as a diagnosis, prescription or treatment of any type of ailment. This information is not a substitute for consulting a doctor, specialist or health professional.
Explicit or implicit recommendations on drugs, techniques, products, among others are cited for informational purposes only. The use of this information is carried out under the sole responsibility of the users.
ALFA