Oranges are a fruit that comes in many varieties. They have a sweet and sour taste and are rich in important nutrients such as vitamin C, potassium, calcium, phosphorus, and folate. However, oranges should be eaten in the right amount and you should also study. Before eating what are the benefits of oranges and what are the side effects to reduce the risk of health effects. Such as flatulence, nausea, heartburn, stomach pain, and severe allergic reactions.
Nutritional value of oranges
One medium orange (140 grams) provides about 66 calories and contains the following nutrients:
- 14.8 grams of carbohydrates, consisting of 2.8 grams of fiber, 12 grams of sugar
- Potassium 232 mg
- Vitamin C 82.7 milligrams
- Calcium 60.2 milligrams
- Folate 35 mg
- Phosphorus 32.2 milligrams
- Magnesium 15 mg
In addition, oranges contain carotenoids, lycopene, flavonoids, vitamin E and vitamin A, which help fight free radicals, fight inflammation, reduce blood pressure, improve vision, slow down cell degeneration, improve blood vessel function and may reduce the risk of cardiovascular disease.
What are the benefits of oranges?
Oranges have many health benefits, with scientific research supporting the health-promoting properties of oranges, including:
May help relieve cold symptoms
Oranges contain flavonoids and ascorbic acid (Vitamin C). That have antioxidant properties that can help fight free radicals that can cause oxidation reactions that damage cells. They can also help improve the efficiency of the immune system. ทางเข้า ufabet Which can help reduce the risk of infections that cause colds and may help alleviate cold symptoms.
A study in The American Journal of Clinical Nutrition in 1979 investigated the effects of ascorbic acid and flavonoids on the incidence of common cold symptoms. 362 adolescent volunteers aged 17-25 years were divided into 3 groups: one group drank natural orange juice containing 80 mg ascorbic acid per day. One group drank synthetic orange juice containing 80 mg ascorbic acid per day, and one group took a placebo. The test period was 72 days. It was found that 97% of the group that drank natural orange juice. And the group that drank synthetic orange juice containing 80 mg ascorbic acid per day had a 14-21% reduction in overall cold symptoms. However, some research does not support the use of ascorbic acid supplements in adults. Therefore, more studies are needed to determine the health benefits.
May help reduce the risk of cardiovascular disease.
Oranges contain vitamin C, potassium, and vitamin A, which may help reduce bad cholesterol (LDL) that can stick to blood vessel walls and block the blood flow to the heart, increasing the risk of heart disease and stroke.
A 2020 study in the journal Critical Reviews in Food Science and Nutrition reviewed the effects of drinking orange juice on cardiovascular risk factors. They analyzed research from four databases up to September 2020. And found that drinking 500 ml of orange juice per day may help lower bad cholesterol. And reduce the risk of cardiovascular disease. However, it is best to drink unflavored orange juice with no sweeteners such as sugar, syrup, or honey.
May help prevent macular degeneration
Oranges contain vitamin C, flavonoids, vitamin E and vitamin A which play an important role in fighting free radicals. And reducing the risk of oxidation reactions that cause cell deterioration leading to cell degeneration problems in the retina.
A 2018 study in The American Journal of Clinical Nutrition looked at dietary flavonoid intake for the prevention of age-related macular degeneration. They followed 2,856 adults aged 49 and older for 15 years and asked about their diet, flavonoid intake, and vision. They found that those who ate one or more oranges a day had a reduced risk of developing age-related macular degeneration compared to those who didn’t eat any oranges.
May help prevent type 2 diabetes
Oranges are a citrus fruit that are low in sugar and are also rich in nutrients such as vitamin C, potassium, and fiber that may affect insulin secretion and blood sugar control. Reducing the risk of high blood sugar and type 2 diabetes.
A 2019 study in the journal Nutritients examined the effects of consuming raw oranges, 100% orange juice. And sweet orange juice on blood sugar and insulin levels in healthy subjects. The study selected healthy children aged 20-22 years. Who were randomly assigned to consume 2 oranges, 100% orange juice (265 ml). And sweet orange juice (225 ml) for 3 days. Blood sugar levels were measured every 30, 60, 90, and 120 minutes after meals, respectively. Blood sugar levels did not change significantly in the groups consuming oranges, 100% orange juice, and sweet orange juice. There may be a reduced risk of hyperglycemia and type 2 diabetes. However, more long-term studies and studies in a larger number of volunteers are still need to see the clear effects of eating oranges on type 2 diabetes.