Whether you peel them into pieces, cut them into slices, or cut them into cubes and toss them in a salad, oranges are a healthy and delicious way to fill your diet with a bright citrus flavor. But it’s more than just your taste buds that will benefit from this delicious addition to your meal plan.
Not only does one medium-sized orange pack a full day of vitamin C, but these delicious fruits can also do everything from benefit your workout to lower your risk of certain chronic diseases.
If you’ve been struggling with high cholesterol or want to keep your cholesterol levels in a healthy range, incorporating oranges into your diet may be the easiest way to achieve that goal.
A study published in Nutrition Research found that consumption of orange fiber concentrate reduced total serum cholesterol levels of study subjects by 10.6% after just four weeks; Another study published in Nutrition Research found that consumption of orange juice lowered LDL, or “bad” cholesterol, over a 60-day period.
- Reduces post-workout pain
Want to recover more effectively from your workout? Try adding some oranges to your regular routine. Oranges are an excellent source of vitamin C, which may fend off some of the unpleasant side effects of exercise.
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According to a randomized controlled trial published in the International Journal of Sport Nutrition and Exercise Metabolism, among a group of healthy adult men who were given either vitamin C or a placebo who then did repetitive exercise, those given vitamin C reported significantly less muscle soreness in the body. body. The first 24 hours of exercise.
- Reduce the risk of esophageal cancer
Oranges are an excellent source of citric acid, which may have a preventive effect against certain types of cancer. According to a 2017 study published in Cell Journal, higher concentrations of citric acid proved effective in reducing the proliferation of esophageal cancer cells and causing cell death.
- Helps regulate digestion
If you want to keep your digestion going like clockwork, eating oranges can help. An average-sized orange contains 2.8 grams of fiber, which can help keep your digestive tract moving regularly.
In fact, a 2019 study published in Drug Intervention Today found that, among 30 study subjects who experienced constipation, eating oranges provided effective symptom relief.
- Reduce the risk of heart attack
Whether you have a family history of cardiovascular problems or just want to prevent heart health problems, adding some oranges to your menu is a smart choice for your heart.
According to a 2017 research review published in Nutrients, in studying a group of 13,421 participants in the Seguimiento Universidad de Navarra cohort for an average of 11 years, researchers found that higher vitamin C intake was associated with lower rates of cardiovascular disease and cardiovascular disease.
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- Increases the risk of liver problems
If you have other risk factors for non-alcoholic fatty liver disease (NAFLD), you may want to limit your citrus intake. Studies have linked high fructose consumption to the development of NAFLD, and a study published in Nutrition specifically linked citrus consumption to an increased risk of NAFLD among a group of 27,214 adults studied.
In fact, those who ate seven or more oranges a week had a 17% higher risk of developing NAFLD than members of the study reference population.
Editor : Good Fit
Writer : Aris N
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