Vitamin C makes oranges become our perfect ally to prevent and combat constipation and the effects of the sun. They are a delicious fruit, juicy, fragrant and refreshing fruit used in recipes.
A healthy diet advised to eat 8-10 servings of fruits and vegetables daily. Its consumption has been shown to reduce blood pressure, improve the immune system and the skin condition.
People who eat fruits such as lemons, tangerines, oranges and other fruits tend to eat less at subsequent meals, so a balanced diet that includes fruits, together with regular exercise, you will help to lose weight without compromising your health.
Nutrients of oranges: not only vitamin C
Taking as an orange measure: approximately 130 grams, show below, the huge amount of nutrients that has this delicious fruit. Beside show the daily value in percentage means that this nutrient on a 1,800 calorie diet.
- Vitamin C: 69.69 mg. Daily Value: 116%
- Fiber: 3.14 mg. Daily Value: 12.5%
- Folate: 39.30 mcg. Daily Value: 9.8%
- Vitamin B1: 0.11 mg. Daily Value: 7.3%
- Potassium: 237.11 mg. Daily Value: 6.7%
- Vitamin A: 295 IU. Daily Value: 5.8%
- Calcium: 52.40 mg. Daily Value: 5.2%
- Calories: 61. Daily Value: 3%
Oranges are one of the world’s most popular fruit.
Note that an orange has more than 170 phytonutrients (plant nutrients) different and more than 60 flavonoids (flavonoids are natural pigments found in fruits and vegetables and protect the body from damage caused by oxidizing substances or elements) with anti-inflammatory and anti-tumor effects and as well as antioxidant effects very dramatic, but see more closely their health effects!
The oranges and its health benefits
The phytonutrients in combination with vitamin C give oranges extraordinary antioxidant protection and immune support. That’s why it is so effective in preventing colds.
Many studies have shown that consumption of vegetables and fruits rich in vitamin C is associated with a lower risk of death from other causes including heart disease, stroke and cancer.
All this is complemented with vitamin C, carotenoids (carotenoids are organic pigments that give this Orange fruit) and the flavonoides all of them cardiovascular protectors.
And if this were not enough, other benefits of oranges…
In the United States held the CSIRO report that showed all of the above and added more positive effects of this excellent fruit: improves arthritis, asthma, Alzheimer’s and cognitive impairment, Parkinson’s, macular degeneration, diabetes, gallstones, multiple sclerosis, gingivitis, cataracts, and Crohn’s disease.
Finally, the report notes oranges and citrus in general have a protective effect against overweight and obesity because of its low glycemic index and amount of fiber they have.
The fiber helps maintain levels of blood sugar under control, which may help explain why the oranges can be a very healthy snack for people with diabetes. In addition, the natural sugar in fruit, fructose, helps sugar levels in the blood do not increase too much after eating.
Also the fiber in oranges helps reduce constipation.
Types of oranges
Oranges are classified in two categories: sweet and sour, sweet are the most consumed. Bitter is especially used to make jam and as a flavoring of liquors such as Grand Marnier and Cointreau.