Monday, 21 June 2021 | 04:34 WIB

Five Powerful Health Benefits from Eating Oranges

Five Powerful Health Benefits from Eating Oranges (pexels)

JAKARTA, NETRALNEWS.COM - Oranges do not only provide vitamin C to keep the immune system strong in order to prevent you from getting diseases such as canker sores and others. Oranges, which have an average of 62 calories, also have other benefits for your health, one of which is for mental health.

One medium-sized orange provides four ounces (or half a cup) of water to support your daily fluid needs. Consuming enough fluids daily helps support mental and physical energy, improves circulation, optimizes organ function and maximizes metabolism.

Here's a brief review of other benefits of oranges for health, as reported by Health:

1. Fiber for the digestive tract

Medium-sized oranges offer about three grams of fiber or 12 percent of the daily fiber target. The fiber in oranges supports digestive function, helps regulate blood sugar and insulin levels, and increases feelings of fullness.

About two of the three grams of fiber in orange are soluble fiber, which is proven to help reduce blood cholesterol and ward off internal abdominal fat called visceral fat.

Visceral fat is associated with increased inflammation and a greater risk of chronic diseases, including type 2 diabetes, high blood pressure, and some types of cancers.

2. Vitamin C for the immune system

Oranges contain vitamin C to support immune system function, help produce collagen, reduce inflammation, and increase the body's ability to use fat as a fuel source, both during exercise and at rest.

Lack of vitamin C in the blood is also associated with the rise in body fat and waist size.

Vitamin C also helps increase iron absorption, which can raise oxygen availability and reduce fatigue. This is important for women who lose iron through menstruation, and those who follow a plant-based diet, as iron is less easily absorbed from plant-based sources.

Vitamin C also acts as an anti-aging antioxidant, and is needed for DNA repair and serotonin production. This vitamin also helps increase happiness and sleep.

3. Orange for the heart and muscles

Potassium and folate are two additional important nutrients found in oranges. Potassium supports heart function and muscle contraction, and helps maintain muscle mass. This mineral also acts as a natural diuretic to reduce blood pressure and fight fluid retention.

Meanwhile, folate supports the work of the brain and nervous system, and can help protect against depression and memory problems.

Oranges also supply small amounts of calcium, magnesium, vitamin A and vitamin B.

4. Oranges are a source of antioxidants

Flavonoid antioxidants in oranges provide anti-inflammatory, antiviral, and antimicrobial benefits to fight oxidative stress, which is an imbalance between the production of free radicals that damage cells and the body's ability to fight harmful effects.

Antioxidants in oranges can also protect your mental health. A study in the American Journal of Clinical Nutrition found that higher flavonoid intake can be associated with a lower risk of depression, especially among older women.

Higher flavonoid intake is also associated with preventing weight gain and reducing body fat.

5. Orange peel prevents cancer

Research shows that flavonoids in orange peel can help prevent the reproduction, growth, and spread of cancer cells, as well as supporting apoptosis or self-destruction that the body uses to kill dysfunctional cells.

One study from the University of Arizona, concluded that consumption of one teaspoon of orange peel per week can reduce the risk of carcinoma skin cancer by 30 percent.

Certain compounds called herperidin, found in orange peels, have also been shown to protect against neurodegenerative diseases, such as Alzheimer's.

If you eat orange peels, choose organic oranges to reduce exposure to pesticide residues.

Oranges can be added to salads, whole-grain dishes or taken directly. When adding oranges as a snack, combine them with nuts or seeds, cheese or bean-based yogurt, or even olives.