Behind the fresh taste, orange nutrition apparently has many health benefits for our bodies. The highest nutrient content in oranges is vitamin C, meanwhile calories in orange every 100 gr is only 45 calories. So it can be said that oranges is low calories fruit.
Oranges are easy to find, its also the most popular vitamin C source. But you must know that orange has more nutrition such as vitamin A, B1, E and K. Oranges rich in minerals such as phosphorus, calcium, potassium, and iron. There are so many other chemicals that contain in this fruit such as phytochemical substances that function as an anti-oxidant.
Orange nutrition facts
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 47 Kcal | 2.5% |
| Carbohydrates | 11.75 g | 9% |
| Protein | 0.94 g | 1.5% |
| Total Fat | 0.12 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.40 g | 6% |
| Vitamins | ||
| Folates | 30 µg | 7.5% |
| Niacin | 0.282 mg | 2% |
| Pantothenic acid | 0.250 mg | 5% |
| Pyridoxine | 0.060 mg | 4.5% |
| Riboflavin | 0.040 mg | 3% |
| Thiamin | 0.100 mg | 8% |
| Vitamin C | 53.2 mg | 90% |
| Vitamin A | 225 IU | 7.5% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 0 µg | 0% |
| Electrolytes | ||
| Sodium | 0 mg | 0% |
| Potassium | 169 mg | 3.5% |
| Minerals | ||
| Calcium | 40 mg | 4% |
| Copper | 39 µg | 4% |
| Iron | 0.10 mg | 1% |
| Magnesium | 10 mg | 2.5% |
| Manganese | 0.024 mg | 1% |
| Zinc | 0.08 mg | 1% |
| Phyto-nutrients | ||
| Carotene-β | 71 µg | -- |
| Carotene-α | 11 µg | -- |
| Crypto-xanthin-β | 116 µg | -- |
| Lutein-zeaxanthin | 129 µg | -- |
| Lycopene | 0 µg | -- |
Orange Health Benefits
The content of vitamin C in oranges beneficial in reducing the risk of colon cancer hali attack is because orange can help repel free radicals that can cause DNA damage. Vitamin C also has a function as the immune system, for example, to ward off the flu and prevent infection in the ear.
The content of antioxidants in orange work effectively protect the skin from damage caused by free radicals caused. These free radicals cause aging of the skin. The content of Vitamin B6 in oranges act to support the production of hemoglobin. Magnesium can keep your blood pressure remains in the normal condition.
The fiber in orange that contain natural fruit sugars, fructose may help maintain blood sugar levels stable. Oranges is very good consumed by diabetics and prevent the onset of diabetes to those who have the disease. And below you can read orange health benefits completely.
The most popular source of vitamin C is orange, even there are still some fruits that higher content. Like orange nutrition facts table above, in every 100g contain 53.2 mg which means about 90% of RDA. Vitamin C is beneficial to reduce the risk of colon cancer because it can help repel free radicals that cause damage to DNA.
Oranges is believed to help fight cancer. An Australian study found that orange could reduce the risk of stomach cancer, oral and laryngeal cancer by 40 to 50 percent. Oranges are a potent source of vitamin C, an antioxidant that is associated with a reduced risk of colon cancer and other cancers.
Increasing the body's metabolism and is good for diet
Eating 1 orange a day for 12 week then your body will drop about 6 pounds, eat orange before meals. Christine Gerbstadt MD, author of Doctor's Detox Diet, said, compounds in oranges helps burn fat and stabilize blood sugar and insulin levels of the body.
Improving immunity
High concentrations of vitamin C found in orange are believed to help boost the immune system, making it difficult illness that will go into the body. Consumption of citrus fruits on a regular basis is a great way to help prevent the arrival of flu.
Preventing Diabetes
Oranges can cure diabetes because it can stabilize blood sugar, sugar in orange good at maintaining blood sugar levels remain normal.
Prevent cell damage from free radicals
Oranges contain high vitamin C, its one of the secondary antioxidants are beneficial for preventing cells damage caused by free radicals in the body. Vitamin C is known for its ability to boost the immune system. Vitamin C is also recognized to maintain eye health (reduces risk of cataracts). In addition, the antioxidants in oranges to prevent oxidative stress the body and can help prevent heart disease and premature aging by neutralizing free radicals.
Maintaining a healthy digestive system
Oranges offer a fiber that can help support a healthy digestive system and can help the process of weight loss by balancing the body's metabolism. Fiber also helps lower cholesterol levels.
Lowering blood pressure and preventing osteoporosis
Orange is a good source of potassium, it helps lower blood pressure and support overall heart health. Potassium also plays an important role in maintaining bone density. Potassium deficiency-related bone diseases such as osteoporosis.
As an anti-inflammatory
Studies show that orange may act as an anti-inflammatory because it contains a chemical called hesperidin. A study has found that hesperidin can reduce inflammation. Chronic inflammation may contribute to heart disease, cancer, arthritis, and other conditions.