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“Half of an orange tastes just as sweet as a whole one”
Health Benefits of Oranges
Oranges are low in calories and full of nutrients and offer a range of health benefits as part of an overall healthy and varied diet. Oranges are a healthy source of fibber, vitamin C, thiamine, folate, and antioxidants. The nutrients in oranges promote clear, healthy, skin and can help to lower our risk for many diseases.
According to the American Heart Association (AHA), eating higher amounts of a compound found in citrus fruits, like oranges and grapefruit, may lower ischemic stroke risk for women.
Oranges are rich in potassium. Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.
According to a study published in the American Journal of Epidemiology, consuming oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukaemia. As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer. High fibber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.
The fibber, potassium, vitamin C and choline content in oranges all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease. In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Studies have shown that type 1 diabetics who consume high-fibber diets have lower blood glucose levels. Further, type 2 diabetics may have improved blood sugar, lipids and insulin levels. About half of a large orange (100 grams) provides about 2,4 grams of fibber.
The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin.