Whether you are looking for a complete meal or simply a healthy snack, oranges are full of nutritional benefits. This sweet and juicy nectarine can provide you with more than 90% of your daily vitamin C requirement, making it a wonderful immune-boosting super food.
Oranges are very versatile and they can be eaten on their own, or as part of a health meal or salad. They are also inexpensive, making them the perfect super food to keep in your kitchen. Oranges are perfect to keep in your gym bag, cooler bag, or even your hand bag as you are on the move during the day. It’s a good way to start your day – you can even make your own fresh orange juice at home.
Whole Oranges vs. Orange Juice
If you wonder whether orange juice is just as healthy as eating a whole orange, you are not alone. This is a common question and the answer is simple: they are not the same. The high fiber content that you will find in whole oranges is very healthy and it will promote the digestion of the fructose content of the juice. The fiber content will actually prevent some of the sugar from being absorbed, making it healthier to eat the whole orange. Hesperidin is a flavonoid that can be found in the pulp and peel of the orange, which is another benefit of eating whole oranges as opposed to drinking the juice alone.
With so many benefits to offer, orange should be included in your daily diet whenever possible. In addition to being a wonderful source of vitamin C for the whole family, it also keeps your nerves healthy and helps your body to release hormones and enzymes. Oranges have quite a few other benefits to offer, which is why it is considered to be one of nature’s super foods.
Oranges are high in potassium; with a medium sized fruit containing about 255 mg. Potassium helps to reduce blood pressure and helps to balance the fluids in your body. It is also very beneficial for your muscles, as it helps them to contract and expand properly. Another benefits of potassium is that it helps to balance the water content in your body. Oranges are also among the top 10 fruits that are the highest in potassium content.
Calcium is required for your bones to grow strong and healthy, and to maintain a proper density. The amount of calcium you need, will depend on your age, but it is around 1,300 milligrams per day for adults. Oranges contain an average of 65 grams of calcium each, making them one of the best natural sources of calcium available, and it’s the perfect snack to give to your kids during the day.
The magnesium in oranges also helps to prevent high blood pressure, which is why oranges are great to eat on a daily basis. Magnesium also helps with the oxidation of fatty acids and helps to boost your immune system. Adults should get between 300 and 400 milligrams or magnesium per day, but the exact amount may vary depending on your individual needs, which is why you should consult your physician to get exact amounts if you feel that you might have a magnesium shortage
Oranges are an excellent source of the fiber pectin, which helps to effectively reduce cholesterol. A medium sized orange contains around 3.5 grams of fiber, making it a great source of fiber that can count towards your ideal daily intake of 30 grams.
Flavonoids are considered to be a type of polyphenol. Oranges contain hesperidin, a flavonoid that has powerful anti-mutagenic and antioxidant properties. This flavonoid also has anti-cancer properties, making oranges the perfect source of healthy, cancer fighting foods.
Oranges are great at relieving constipation as it promotes natural juices within your digestive system. Another great health benefit is the fact that oranges Liminoid, a compound that helps to prevent skin, lung, oral, and breast cancer. Since oranges also contain beta-carotene, a powerful antioxidant, it will help to reduce skin disorders and promote healthy, glowing skin.
A great breakfast idea is to make orange muffins that you can enjoy with the whole family. You can even combine this with fresh orange juice for a truly powerful morning snack. With more than 160 phytonutrients and 55 flavonoids, oranges are the perfect health snack.