Oranges have been considered as an evening snack and to be consumed by people who are sick and hospitalized. But the health benefits of this wonder fruit are excellent that it has become a predominant recipe ingredient in many dishes. Orange juice have become a part of the breakfast promoting a health start for the day’s work. Oranges are highly beneficial for the body and a medium size fruit could offer loads of minerals, vitamins and fibre and a mere 60 calories. These are also healthy and hygienic fruits, as their thick skin prevents them from bruises.
Benefits of Eating Oranges
Lowers Cholesterol rate
Oranges are completely made up of soluble fibre which is beneficial to a great extent in lowering the blood cholesterol levels. This soluble fibre binds with water in the intestine to form a slow moving gel, as the gel moves across the intestine; it picks up excess cholesterol and pushes them across as waste. Cholesterol level lowers down and protects risk factors of heart diseases and ailments. An average adult who is on an 1800 calorie per day diet would require at least 16 grams of fibre in a day and about 3 grams of it could be obtained from a medium sized orange.
Optimises the Function of the Heart:
Oranges are the richest source of potassium, next to bananas and this is an essential electrolyte and a mineral that is responsible for optimal functioning of the heart. Potassium works best with other electrolytes such as magnesium, calcium and sodium to enhance and maintain the fluid levels to and fro the body cells. This steady fluid balance allows electrical conduction of the system, improving heart beat and rates. Abnormal heart rhythms are common with low levels of potassium. About 4,700 milligrams of potassium is required in the regular diet plan and a medium sized orange could yield up to 240 mg of potassium.
Most of the citrus fruits are a secret bag of Vitamin C, whose primary role is to protect cells by neutralizing the free radicals. When these free radicals build up in a system, they tend to get associated with healthy cells resulting in their permanent damage and could cause cancers and heart ailments. Vitamin C decreases the risk of such dangerous disorders.
Oranges are rich in Vitamin A which is full of carotenoid components to safeguard and improve vision. Daily doses of oranges can prevent macular degeneration associated with one’s age and diminishes the risks of blindness. Though there are no specific dosages of carotenoids, there are recommendations laid with the consumption of vitamin A as this helps in light absorption of the eye and keeps the membranes around the eyes intact diminishing the risks of night blindness. Men would require about 900 micro grams of Vitamin A daily and women, 700 and about 15 micrograms of vitamin A could be gained from a medium sized orange.
Oranges have lots of benefits to offer and they are sure to be included in the diets on a daily basis, if this is not possible, they could be consumed as snacks or salads as well, as this one small diet modification, influences health in a great way.