7 Amazing Advantages of Consuming Oranges Daily
Oranges are really great. They are tasty, practical, and most importantly, healthy. Oranges have traditionally been a go-to snack for athletes at halftime. They are also a fantastic anytime snack. Here are seven incredible advantages of eating oranges frequently.
1. Oranges Maintain Eye Health and Sharp Vision
Oranges' incredibly high vitamin C concentration is arguably their most noteworthy nutritional feature. A medium-sized orange has 116% of your daily value in it.
Without intending to make a pun, vitamin C is excellent for eye health. By lowering your risk of developing cataracts, fostering healthy ocular blood vessels, and decreasing the onset of age-related macular degeneration, vitamin C improves your ability to see.
Oranges are also rich in beta-carotene, which our bodies convert into vitamin A to improve our night vision. The leading factor in childhood blindness that is preventable is a vitamin A deficiency. A lack of vitamin A causes an estimated 250,000–500,000 youngsters to become blind every year.
2. Oranges Decrease Stroke Risk
It has been demonstrated that consuming flavanones, a chemical substance present in citrus fruits like oranges and grapefruits, greatly lowers the risk of ischemic stroke. About 87 percent of strokes are ischemic strokes, which happen when a blood vessel that provides blood to the brain is blocked.
The discovery was made as a result of an extensive investigation at Norwich Medical School that examined the dietary intake of approximately 70,000 women over the course of 14 years. The researchers discovered that, after controlling for other variables, the women who ingested the most flavonoids had a 19% lower risk of ischemic stroke than the women who consumed the least. Flavanone was usually consumed by the ladies in this study in the form of oranges, orange juice, grapefruits, and grapefruit juice.
Consuming vitamin C may also help prevent hemorrhagic stroke, a less common but frequently more fatal type of stroke. According to a recent study, people who had hemorrhagic strokes typically had low levels of vitamin C, but others who hadn't had strokes had normal levels.
3. Oranges Help Control Appetite
A good source of fiber is oranges. 12 percent of your daily value can be found in a single fruit. A fiber-rich diet has a number of advantages. The Mayo Clinic claims that it promotes good bowel function, decreases cholesterol levels, regulates blood sugar, preserves colon health, and helps people maintain a healthy weight. According to the Harvard School of Public Health, fiber seems to lower the chance of developing heart disease, diabetes, and cardiovascular disease.
The fact that fiber slows down digestion and makes you feel fuller for longer after eating is one of its most intriguing effects. Anyone searching for a midday snack to tide them over until supper or someone trying to reduce weight may find this to be of great assistance.
4. Oranges Can Prevent Cancer
The American Institute for Cancer Research states that fruits generally "probably" lessen the risk of lung, stomach, mouth, pharynx, larynx, and esophageal cancer while dietary fiber "convincingly" lowers the risk of colorectal cancer.
Citrus limonoids, a substance present in citrus fruits like oranges, have demonstrated excellent anti-cancer properties in lab studies, including the capacity to fight malignancies of the mouth, stomach, colon, lung, and breast.
5. Oranges Support Optimal Skin Health
An orange a day could lead to healthier skin. Oranges are incredibly high in vitamin C, which aids in the body's synthesis of collagen, a protein that is essential for the development of healthy skin. The high beta-carotene concentration in oranges also aids in the production and processing of vitamin A, which promotes the proliferation of skin cells.
6. Oranges Maintain Healthy Blood Vessels
According to a recent study from the University of Colorado Boulder, daily vitamin C supplementation may be extremely helpful in preventing vascular disease.
The amount of ET-1 activity in the obese participants was observed by the researchers. Adults who are overweight or obese have higher levels of the vessel-constricting protein ET-1. This raises their risk of vascular disease and increases the likelihood that their vessels will contract.
Exercise has long been recognized as a useful tool for lowering ET-1 activity. Researchers did discover that participants who started walking for exercise reduced their artery constriction exactly as much as those who received a daily vitamin C supplement (500mg/day).
The findings are encouraging for vitamin C's potential to support ideal blood vessel health, despite the fact that the study was limited and exercise is undoubtedly still the better overall option.
7. Oranges Aid in Body Repair
Oranges include vitamin C, which is essential for the body's tissue to grow and repair. According to the University of Maryland Medical Center, vitamin C promotes bone and tooth health and aids in the healing of wounds. The synthesis of collagen, which is necessary for the formation of cartilage, ligaments, tendons, blood vessels, and skin, is also aided by vitamin C.
It has also been discovered that regularly ingesting vitamin C may help with recovery from strenuous exercise. Following exercise, participants in a two-week research who received 400 mg of vitamin C daily (an average-sized orange has about 70 mg) reported better muscle function and less discomfort.