What Are the Health Benefits of Eating Oranges?
What Are the Health Benefits of Eating Oranges
1. Boosts Immune System
- Vitamin C: A medium orange provides ~70 mg (over 75% DV), enhancing white blood cell function and protecting against infections like colds.
2. Rich in Dietary Fiber
- Soluble and Insoluble Fiber: ~3 grams per orange aids digestion, prevents constipation, and promotes gut health. Soluble fiber also helps lower LDL cholesterol.
3. Antioxidant Powerhouse
- Vitamin C & Flavonoids (e.g., hesperidin): Combat free radicals, reduce oxidative stress, and may lower risks of chronic diseases (e.g., heart disease, cancer).
4. Supports Heart Health
- Potassium (~240 mg/orange): Regulates blood pressure. Combined with fiber and antioxidants, it reduces cardiovascular strain and inflammation.
5. Hydration
- High Water Content (~87%): Contributes to daily fluid intake, supporting overall hydration and bodily functions.
6. Blood Sugar Regulation
- Fiber & Moderate Glycemic Index : Slows sugar absorption, helping manage blood sugar spikes, beneficial for diabetics in moderation.
7. Kidney Stone Prevention
- Citric Acid: Increases urine citrate, reducing risk of calcium oxalate kidney stones.
8. Promotes Skin Health
- Collagen Synthesis: Vitamin C aids collagen production, improving skin elasticity and repair. Antioxidants protect against UV damage and aging.
9. Eye Health Support
- Beta-Carotene: Converts to vitamin A, supporting retina health. Antioxidants may reduce age-related macular degeneration risk.
10. Bone Health
- Vitamin C & Minerals: Collagen is vital for bone structure; small amounts of calcium and magnesium contribute to bone density.
11. Mood and Cognitive Function
- Vitamin C & Folate (~40 mcg/orange): Supports neurotransmitter production (e.g., serotonin) and brain health, potentially improving mood and cognition.
12. Weight Management
- Low-Calorie, High-Fiber: Promotes satiety, reducing overeating.
A medium orange has ~60-80 calories.
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