Oranges are “happy fruit” – – they are bright, sweet and juicy. Is there anyone who does not enjoy a ripe, juicy orange? Just the scent of a ripe orange seems to give you an extra little boost of energy when you are feeling tired. Orange juice makes us feel better when we are sick as well as giving us a great start to the day when part of a healthy breakfast. However, in addition to tasting great, oranges really do help us live healthier lives when we make them a regular part of our daily diets.
Check out the healthy benefits of eating oranges:
If you need another reason to eat an orange in addition to its great flavor, check out these 12 health benefits of eating oranges.
Cancer fighting – The citrus limonoids in oranges help reduce the risk of several cancers including colon, lung, skin, breast and stomach cancer.
Blood pressure – Increasing your potassium intake can help you lower your blood pressure rate and maintain a healthy blood pressure rate.
Healthy hearts – Oranges contain several ingredients that are essential for keeping your heart healthy. Fiber, Vitamin C, potassium and choline all work to reduce the risk of cardiovascular disease.
Good vision – Most people associate carrots with improved vision; however, oranges are great for your eyesight. The carotenoid compounds of Vitamin A, such as lutein, beta carotene and zeaxanthin, work together to decrease the macular degeneration associated with aging.
Provides healthy carbs for energy – Each orange has 21.4 grams of carbohydrates (almost 17 grams coming from natural sugar). These healthy carbs give you the energy your muscles need to maintain metabolism. It also helps control body temperature as well as supports brain functions.
Source of fiber – Because oranges have an average of 4.4 grams of fiber, they help lower cholesterol and promote healthy digestion. A diet rich in fiber reduces the risk of colon cancer.
Vitamin C – Oranges are one of the best sources for Vitamin C (provides about 90% of the recommended daily intake). Vitamin C is important as a natural antioxidant to help our body develop resistance against disease and improve our immune system.
Orange peels – Orange peels contain four times the amount of fiber than the fruit hidden inside as well as flavonoids that has powerful anti-diabetic, anti-cancer and anti-inflammatory properties. You can grate orange peels and use them on green beans and asparagus or use them as a tasty dessert (simmer orange peel strips and cover in melted dark chocolate).
Prevents diabetes – Oranges have a low glycemic index – – eating foods with a low glycemic index helps prevent the development of diabetes. The fiber in oranges can help slow digestion after a meal so that your blood sugar levels do not rise too quickly after a meal. Adding them to your meal will help your body regulate blood sugar levels.
Beauty benefits – Eating navel oranges can give you a younger appearance. The hesperidin in navel oranges works with Vitamin C to help support healthy collagen formation.
Help for asthma sufferers – There is some evidence that shows that a diet low in Vitamin C is associated with decreased lung function. Adding more oranges to your diet may help with reducing the negative effects of asthma.
Weight loss – Using orange peels to make tea increases metabolism and provides energy and stamina so that you can lose more weight.
Ways you can incorporate oranges into your daily diet
- Keep peeled and sectioned oranges in a bowl in the refrigerator for snacking
- Combine oranges and other fruits with low-fat yogurt for a tasty fruit salad
- Add oranges to salads for lunch or dinner
- Drink orange juice with lunch and dinner too
- Find and prepare dishes that use orange peels and orange zest
Image credit: Manel
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