We have a secret to share with the Som Health Line. What are the health benefits besides deliciousness? Let’s delve deeper into the benefits of oranges for our body.
Fruits are available every season and are inexpensive and delicious. Many people think of oranges first. And yes, oranges are a healthy fruit. They are high in fiber and vitamin C. And the properties of oranges are not finished just yet, because actually the benefits of oranges are many, from the pulp to It’s the shell.
History of oranges
Oranges are a fruit that has been cultivated for thousands of years. Oranges, which belong to the citrus family, are plants that are native to the tropical and subtropical regions of Asia. including in the Malay islands In Thailand, there is evidence in reports that mention different types of oranges, namely pomelo, kumquat, and kaffir lime. The original report is in French. Translated and published in English in 1693.
For that tangerine There is an assumption that it may be caused by seed cultivation and propagation of Kaew oranges. Or it originates from a variety that the Chinese brought to plant in the central region about a hundred years ago. And since then, tangerine varieties have been propagated to be grown in other regions, and they are called tangerines because when the fruit is fully mature, it is green. But the orange flesh inside is sweet and delicious.
Nutritional value of oranges
Tangerines in the amount of 100 grams provide the following nutritional values:
– Energy 56 kilocalories
– 86 grams of water
– Protein 1.1 grams
– Fat 0.1 gram
– Carbohydrates 12.6 grams
– Dietary fiber 1.8 grams
– ash 0.6 g
– Sodium 3 milligrams
– Potassium 190 mg.
– Magnesium 10 mg.
– Calcium 21 milligrams
– Phosphorus 22 mg.
– Iron 0.09 milligrams
– Zinc 0.14 milligrams
– Beta-carotene 62
microgram
– Vitamin C 20 milligrams
– 11 grams of sugar
Orange, medicinal properties
The nutritional value of oranges is quite a bit as shown in the information above. This time let’s see what amazing properties of oranges are.
1. Fruits relieve constipation
Oranges are one of the fruits that can cure constipation. Because it has high dietary fiber Helps in the digestive system and excretion. Eating 1 large orange will get 2.0 grams of dietary fiber.
9 fruits that help with bowel movement, are easy to eat and can cure constipation.
2. Stimulate the body’s immune system
Because oranges carry quite a bit of vitamin C. Therefore, oranges are classified as a fruit that stimulates the body’s immune system. Helps prevent basic illnesses to serious illnesses. Because when the body has good immunity It will be difficult for us to get sick. Various germs and viruses have a lesser chance of attacking us.
3. Balancing blood sugar levels
The fructose in orange pulp helps prevent blood sugar levels from spikes after eating an orange. Moreover, the fiber in oranges helps the body control blood sugar levels in another way. Therefore, oranges are classified as another fruit that helps control blood sugar levels.
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4. Helps reduce blood pressure
Oranges are fruits rich in potassium. It also has a relatively low amount of sodium. Therefore helps in the blood circulation process well. Makes the body control blood pressure in a balanced way It also helps reduce blood pressure in people with high blood pressure.
9 fruits that lower blood pressure Eat to increase fitness Control blood pressure so it doesn’t spike.
5. Reduce blood cholesterol
The orange pulp itself does not contain cholesterol. Meanwhile, vitamin C and antioxidants contained in orange pulp also help reduce blood cholesterol. Antioxidants will protect the blood vessels from free radicals from entering and causing fat to accumulate over time, causing chronic non-communicable diseases such as coronary artery disease and heart disease, etc.
Foods that help reduce cholesterol People who love their health can’t eat anymore.
6. Nourish the heart
Potassium in oranges is an important part of helping the heart work more efficiently. In addition, oranges also contain vitamins. and various minerals that are good for heart function Helps the heart beat in a normal rhythm. And helps in the circulation of blood to be more convenient.
8. Inhibit the occurrence of canker sores.
A study in the Journal of the American College of Nutrition found that people with a high intake of vitamin C were less likely to develop eczema than those whose body did not get enough vitamin C to meet its needs. And oranges are fruits that contain up to 89% of the amount of vitamin C that the body should receive per day.
9. Reduce the risk of stroke.
Stroke is caused by the narrowing and rupture of blood vessels. A study from the American Heart Foundation found that eating citrus fruits like oranges and grapefruit helped reduce the risk of stroke in 19% of women compared to volunteers who ate less citrus fruit.
10. Prevent cancer
Orange pulp has relatively high levels of flavonoid antioxidants. This substance has properties that help prevent colon cancer. In addition, the orange pulp, which is rich in fiber, will help flush out waste that remains in the intestines. Thus reducing the risk of colon cancer in another way.
In addition, studies have found that Citrus substances in oranges can fight against oral cancer. Skin cancer, lung cancer, breast cancer, and stomach cancer as well.
11. Reduce the risk of macular degeneration.
There is research that reveals that Just eating one orange a day can help reduce the chance of developing macular degeneration. What will the details be like? Let’s read it.
Eat an orange a day Reduce the risk of macular degeneration by up to 60%!
12. Orange helps nourish the skin.
Antioxidants combined with the power of Vitamin C help protect skin cells from sun damage. Protect your skin from pollution. Helps reduce wrinkles. and helps nourish skin cells to be strong Makes the skin look tighter and tighter. This is because vitamin C is a precursor to collagen.
Precautions for eating oranges
Even oranges have many health benefits. However, there are some cautions when eating oranges that we want you to pay attention to as well.
– Choose to eat oranges as fruit rather than orange juice, which may contain added sugar. And it makes us miss the opportunity to get dietary fiber as well.
Diabetics should limit the amount of oranges they eat (no more than 2 oranges per day) because oranges can help control blood sugar levels. But eating too many oranges can also cause your body to get too much sugar.
Patients with kidney disease should avoid eating oranges. Because oranges are fruits that are relatively high in potassium. May cause kidney symptoms to worsen.
Not only orange pulp and orange juice are beneficial to our health. But as I said at the beginning, oranges have benefits right up to the peel. Next time, come and see what benefits orange peels have.
2024-02-18 13:30:00
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