BENIFITS OF ORANGES |
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WHAT ARE THE BENEFITS OF HAVING AN ORANGE FRUIT?
VITAMIN C
Oranges are rich in Vitamin C, a water-soluble vitamin that helps with tissue growth and repair; the development of collagen; and the maintenance and repair of teeth, bones and cartilage. one whole medium orange contains more than 140 percent of the recommended daily allowance of Vitamin C. Since our body does not produce Vitamin C on its own, it is recomended to eat foods containing the vitamin.
LOW CALORIE AND LOW FAT SNACK
Oranges are no fat fruit,one medium orange contains a mere 70 calories with zero calories from fat, making oranges a good snack for those trying to lose weight. Although oranges are commonly consumed as juice, the juice does not give all of the same benefits as eating the actual fruit: A medium orange also contains 3 grams of dietary fiber. Although an orange contains 12 grams of sugar, the sugar in the fruit is released over a period of time, reducing sharp rises in blood glucose levels.
POSSIBLE CHOLESTEROL CONTROL
The peels of orange and tangerine contain a compound called polymethoxylated flavones, or PMFs, that may prove to be an alternative method for controlling LDL cholesterol. PMFs are also linked to a variety of other health benefits, such as preventing cancer and heart disease.
Orange peels can be difficult to consume in their natural form. The oils contained in the peel contain a very strong taste, and the white pith inside of the peel has a very bitter taste. Try adding orange peel to a smoothie, using yogurt or milk to help cut the potency of this healthful part of the fruit.
Food sources of vitamin C:
Citrus fruits are especially high in vitamin C, but leafy greens and many other fruits and vegetables are also excellent source of vitamin C but heat can destroy vitamin C during cooking, it's best to choose fresh foods for your vitamin C. Some cereals and juices are fortified with vitamin C, too.
Foods that provide vitamin C include:
orange juice, grapefruit juice, kiwi, raw sweet red bell pepper slices,strawberries,boiled broccoli, grapefruit (pink, red, or white), papaya cubes,cantaloupe,boiled cabbage,
raw mango,mashed sweet potato, baked potato, boiled beet greens,raspberries, cherry tomatoes.
Should you take a vitamin C supplement?
Probably not, A glass of orange juice at breakfast every day is all you need.. It's easy, and safest, to get your daily requirements through food.
some studies show that vitamin C supplementation can reduce the incidence of (premature rupture of the membranes) PROM , there is some concern that taking vitamin C supplements during pregnancy may raise the risk of preterm birth. There are also reports – though rare – of scurvy (a severe vitamin C deficiency) in babies born to mothers taking vitamin C supplements during pregnancy.
The signs of a vitamin C deficiency:
The deficiency of vitamin C include brittle hair; gum inflammation; rough, dry skin; slow-healing cuts; and bruises.
VITAMIN C BENEFITS
Oranges have a high vitamin C content, and vitamin C is a chemical compound that assists in wound healing. Vitamin C also works to help prevent infections. The Office of Dietary Supplements states that vitamin C intake from fruits and vegetables may lessen your chances of developing certain cancers.The consumption of lots of fruits and vegetables, including oranges, may also reduce your chances of developing heart disease. One orange gives you 140 percent of your daily value of vitamin C, and the juice of the orange gives an even higher percentage.
CALCIUM BENEFITS
One orange gives you 6 percent of your daily value of calcium, which supports teeth and bone health. Strong bones are important for the prevention of osteoporosis. The calcium in oranges may also help to prevent high blood pressure. Oranges are beneficial to people of all ages since bone health is a lifelong concern. The sweet taste of oranges makes this food well liked by children, which makes it easy for their developing bones to get a calcium boost.
POTASSIUM, THIAMINE, FOLACIN, NIACIN , and MAGNESIUM BENEFITS
Oranges may also help your muscles work better since this fruit contains potassium. The potassium in this fruit may also help to prevent high blood pressure. You may have the benefit of mental clarity when you eat oranges since potassium assists in bringing oxygen to the brain. Protection against stress and depression is also a benefit when you eat oranges.
Since oranges contain thiamine, this fruit gives aid to the nervous system and it improves the immune system's ability to react. Thiamine also works to provide you with energy. Forgetfulness can be a problem when your body lacks thiamine, so oranges may help improve your memory.
Oranges give you folacin benefits. Folacin helps the cells in your body grow, and it is responsible for the construction of DNA. Folacin found in oranges may also offer protection against anemia.
Niacin in oranges also plays a part in the promotion of energy. This vitamin offers you the benefit of healthy digestive performance as well. Beautiful and healthy-looking skin is another benefit you get from the niacin contained in oranges.
Oranges give you the benefits of magnesium, which is a mineral needed for healthy performance of the muscles, nerves and immune system. Since your bones contain magnesium, magnesium also helps to maintain bone strength. Normal blood sugar and blood pressure is an additional benefit.
WHAT ARE THE BENEFITS OF APPLES, ORANGES & GRAPES?
Apples, oranges and grapes provide carbohydrates, vitamins and minerals. All three make excellent low fat snacks. You can also add nutrients to other meals by adding these fruits to yogurt, salads or side dishes. All values listed are for one cup of fruit. The skin must be left on grapes and apples for the most nutritional benefit
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FIBER
Oranges are the highest in fiber , followed by apples and grapes. Men need at least 34 g of fiber per day while women need at least 28 g. Apples, oranges and grapes are also a source of fiber, which helps your digestion by adding bulk to your stool.
MINERALS
Most fruits provide at least a small amount of potassium and apples, oranges and grapes are no exception. One cup of apples supplies 3 percent of the daily value, grapes provide 5 percent and oranges supply 7 percent. Potassium assists with water balance in your body. It is also important for those with high blood pressure because it can help to counterbalance the negative effects of sodium on blood pressure. Grapes are also high in copper, with one cup providing 21 percent of the daily value. Copper helps you form red blood cells, assists in the production of bone and supports healthy skin. Oranges contain a small amount of calcium, which helps you form strong bones and teeth. One cup provides 7 percent of the daily value.
VITAMINS
One cup of oranges supplies over 100 percent, one cup of grapes supplies 18 percent and one cup of apples provides 6 percent of vitamin C. Vitamin C helps you fight damage to your cells that occurs as fat is oxidized. Grapes also supply 10 percent of vitamin B-6, which aids in red blood cell formation, and 18 percent of vitamin K, which helps your blood clot. Oranges also supply a significant amount of three B vitamins: thiamin, pantothenic acid and folate. One cup supplies 13 percent of thiamin, 9 percent of pantothenic acid and 14 percent of folate, all three of which support the nervous system and aid in metabolism.
ORANGES & WEIGHT LOSS
Oranges are a popular with many health benefits. oranges are relatively low in calories and high in nutrients, making them a good addition to a healthy diet for weight loss. They also have a high fiber content, which can make you feel full longer, so you eat less.
CALORIES
You can snack on an orange without worrying about high calorie content. It has zero grams of fat.
FIBER
Foods that contain water and fiber increase the volume of the food, which can help make you feel full. Fruits have high water and fiber content. Oranges are an especially good source of soluble fiber, which can help improve cholesterol and blood sugar levels.
SELECTION OF ORANGES
When choosing an orange, look for one that is firm and heavy for its size with bright skin. You can store oranges at room temperature or in the refrigerator for up to two weeks. Choose a whole orange over orange juice, because orange juice does not have as much fiber as a whole orange
HEALTHY DIET
Eating oranges is not all that is necessary for weight loss. According to the Office of Dietary Supplements, it is important to have a varied diet with lean meat, fish, beans, eggs, nuts, fruits, vegetables, whole grains and low-fat dairy. It is also important to keep your diet low in saturated fat, transfat, cholesterol and salt
A healthy diet emphasizes vegetables, lean proteins, beans, whole grains, nuts, dairy products and fruit. Get at least 2 cups of fruit per day to meet recommendations for a balanced 2000-calorie diet, according to the 2010 Dietary Guidelines for Americans. Oranges can help you meet your recommendations, and they have plenty of potential health benefits.
IMPROVE NUTRITIONAL STATUS
Oranges are rich in vitamin C, with 98 mg per large orange, or about 163 percent of the daily value for vitamin C. Vitamin C is an antioxidant that may lower your risk for cataracts and macular degeneration. Vitamin C also helps your body absorb iron from vegetarian sources, such as spinach. Oranges provide folic acid, which is essential for preventing neural tube birth defects, although women who may become pregnant should also take a folic acid supplement to ensure adequacy.
PREVENT WEIGHT GAIN
Use maximum oranges to prevent weight gain by eating them instead of higher-calorie sweets. Fresh fruit can help you decrease hunger, because it does not have many calories per serving. A large orange weighs 184 g, or about 6 oz., and it has only 86 calories, so it makes a low-calorie snack. Dietary fiber is a filling nutrient that can help you control your weight, and a large orange supplies 4.4 g of dietary fiber.
ORANGES SUPPORT HEALTHY BLOOD PRESSURE
Oranges support a healthy blood pressure, because a large orange provides 333 mg of potassium and is sodium free. A high-sodium, low-potassium diet may lead to high blood pressure, which increases your risk for heart disease and stroke. Consume at least 4700 mg of potassium and no more than 2300 mg of sodium per day. A healthy diet is only one of several factors that contribute to your blood pressure, so talk to your doctor if you are concerned about your blood pressure.
OTHER NUTRIENTS
Oranges offer more than just Vitamin C: They have magnesium, niacin, thiamin, potassium, calcium and folacin as well. Postassium helps to keep the body's fluids in balance; magnesium is necessary for over 300 of the body's biochemical reactions; niacin helps to reduce cholesterol and fatty substances in the bloodstream; and calcium is important for bone and dental health.
An orange is actually a type of berry called a hesperidium. It is a nutritious and delicious fruit that has a sweet and refreshing flavor. Oranges and their juice have a lot of benefits to offer. They contain vitamins and minerals that contribute to good health, and their antioxidant power contributes to a healthy immune system.
Plain oranges can be convenient snacks, because they do not need refrigeration; you can simply peel and eat them. Use them in fruit salads or in regular salads, such as in a spinach salad with almonds. Grate the peel and use the zest to flavor custards or cakes. If you have an abundance of fresh oranges, you can make your own freshly squeezed orange juice. Oranges can be ingredients in sauces.
Importance of vitamin C during pregnancy
Vitamin C, also known as ascorbic acid, is essential for tissue repair, wound healing, bone growth and repair, and healthy skin. Vitamin C also helps your body fight infection, and it acts as an antioxidant, protecting cells from damage.
Both mother and baby need this vitamin daily – it's necessary for the body to make collagen, a structural protein that's a component of cartilage, tendons, bones, and skin. Based on animal studies, some researchers believe that vitamin C deficiencies in newborn babies can impair mental development.
Vitamin C also helps your body absorb iron. take vitamin C-rich food with every meal to get the most iron out of the other foods you eat.
Citrus fruits such as oranges are good sources of vitamin C, which can help boost your immunity. One orange contains 140 percent of your recommend daily amount of vitamin C. Oranges also contain calcium, thiamin, niacin, potassium and magnesium.
How much vitamin C you need
Pregnant women can take at least 85 milligrams (mg) of vitamin C per day.
Pregnant women, 18 years or youngercan take 80 mg of vitamin C
Breastfeeding women can take 120 mg of vitamin C
Breastfeeding women, 18 years or younger can take 115 mg of vitamin C
You don't have to get the recommended amount of vitamin C every day. Instead, aim for that amount as an average over the course of a few days or a week.
Source: internet |
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| Posted By : sarab |
Posted On:09-11-2011 |
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