Want to stay healthy during the holiday season? Try eating more winter citrus fruits, packed with immune-boosting vitamin C. As our bodies face the seasonal challenges of colds and flu, this essential vitamin acts as a powerful antioxidant, strengthening our immune system and helping us ward off illnesses.
Oranges have many health benefits including a good source of fiber, Vitamin C and folate. Oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1). They also contain and support immune function collagen synthesis, iron absorption. Orange juice can increase the pH of the urine and, as a result, lower the risk of kidney stones. Citrus sinensis, or the sweet orange, is the type typically enjoyed fresh and in juice form. Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain. Oranges are a full of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants.
Like most fruits, oranges mainly comprise carbohydrates and water, contain very little protein and fat, and are relatively low in calories. Oranges are a good source of fiber and one orange (140 grams) packs around 10% of the Daily Value which helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria. Diets rich in fiber are associated with several benefits, including decreased risks of heart disease, colon cancer, obesity and death. Consuming orange juice reduced several heart disease risk factors, including levels of blood sugar, LDL (bad) cholesterol, the inflammatory marker C-reactive protein (CRP).
Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C. Oranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.
- Hesperidin. A citrus flavonoid that’s one of the main antioxidants in oranges, hesperidin may have blood pressure-lowering, anti-inflammatory, and antioxidant effects in the body.
- Naringenin. Naringenin is another citrus flavonoid that has been linked to health benefits. Drinking naringenin-rich orange juice may help improve blood vessel function and enhance antioxidant defenses in the body.
Carotenoids
All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors.
- Beta-cryptoxanthin is a compound that acts as an antioxidant in the body, protecting cells against oxidative damage. In addition, your body can convert beta-cryptoxanthin into the active form of vitamin A.
- Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara oranges). It has various health benefits, and getting enough in your diet may help protect you against heart disease.
In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.
Consuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron.
Although oranges are not a good source of iron, they’re an excellent source of vitamin C, which enhances your body’s ability to absorb iron.
Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty.
Orange juice is the most popular fruit juice worldwide and has long been a breakfast staple.
For more information on oranges visit: https://pubmed.nchinim.nih.gov and https://fdcnal.usda.gov.
