Cam: The Value of Nutrition and Health Benefits

Orange is one of the most popular fruits in the world.

Also called sweet orange, they grow on orange trees ( Citrus x sinensis ) and belong to a large group of fruits known as citrus fruits.

Their true origin is a mystery, but orange cultivation is thought to have begun in East Asia thousands of years ago.

Today, they are grown in most warmer regions of the world, and are consumed in the form of fresh fruit or juice.

Oranges are a good source of fiber, vitamin C, thiamin (vitamin B1), folate and antioxidants.

In addition to having a good taste, they also have some interesting health properties.

This is a common orange image:

There are different types of sizes, colors and flavors.

Nutritional ingredients

The table below contains detailed information about different nutritional ingredients in oranges.

Species	Ration
Fresh oranges	100 gram
	Content
Calories	47
Country	eighty seven%
The protein	0.9 g
Carb	11.8 g
Street	9.4 g
Fiber	2.4 g
Fat	0.1 g
Saturation	0.02 g
Unsaturated single	0.02 g
Polyunsaturated	0.03 g
Omega-3	0.01 g
Omega-6	0.02 g
Trans fat	0 g

Carb

Orange contains mostly carb and water, and also contains a small amount of protein and fat. They also contain less calories.

Simple sugars like glucose, fructose and suctose, are the main forms of carbohydrates (carb) in oranges. They are the reason why oranges are sweet.

Although it contains sugar, orange has a low GI, ranging from 31 to 51 . This is a measure of blood sugar after a meal.

A low GI is associated with many health benefits .

The GI index is explained by the fact that oranges are rich in polyphenols and fiber helps control blood sugar .

Crux : Orange contains mainly carb and water. They have a low GI, so they do not cause a sudden increase in blood sugar.

Fiber

Orange is a source of fiber. A large orange (184 g) contains about 18% of the recommended daily intake of fiber .

The main fiber found in oranges is pectin, cellulose, hemicellulose and lignin.

Food fiber is associated with many health benefits.

In general, fiber is known to improve the function of the digestive system and is a food for beneficial bacteria to live there .

Fiber can also help with weight loss and reduce cholesterol .

Crux : Oranges are a good source of fiber that can be beneficial for the digestive system.

Vitamins and minerals

Oranges are also a good source of vitamins and minerals, especially vitamin C, thiamin (vitamin B1), folate and potassium.

• Vitamin C : Orange is an abundant source of vitamin C. A large orange can provide more than 100% of the recommended amount of vitamin C .
• Thiamin: is a B vitamin, also known as vitamin B1, found in many different foods.
• Folate : Also known as vitamin B9 or folic acid, has many important functions and is found in many plant foods.
• Kali : Orange is a source of high quality potassium. High potassium intake can lower blood pressure in people with hypertension and have many benefits for cardiovascular health .

Crux : Some vitamins and minerals found in oranges include vitamin C, thiamin, folate and potassium.

Other organic compounds

Orange contains many active organic compounds.

Organic compounds in oranges are thought to have many health benefits.

The two main groups of organic antioxidant plant compounds in oranges are carotenoids and phenolic compounds (phenolic compounds).

Phenolic

Orange is an abundant source of phenolic compounds, especially flavonoids. It contributes to most of their antioxidant properties.

• Hesperidin : a type of flavonoids found in citrus fruits as one of the main antioxidants found in oranges . It is related to many health benefits .
• Anthocyanin: An antioxidant flavonoid is found in blood oranges (red oranges), making their inner intestines red.

Carotenoid

All citrus fruits are rich in carotenoids, an antioxidant that makes the orange color.

• Beta-cryptoxanthin: One of the most abundant carotenoid antioxidants found in oranges. The body can convert it into vitamin A.
• Lycopene: An antioxidant is found in large quantities in Australian red orange Navel (Australian red flesh orange). It is also found in tomatoes, grapefruit and has many health benefits .

Citric acid

Oranges and other citrus fruits have high citric and citrate levels, which contribute to the sour taste.

Research indicates that citric acid and orange citrate may help prevent kidney stone formation .

Crux : Orange is a good source of several antioxidants that have many health benefits.

Health benefits of oranges

Both human and animal studies have shown that regular consumption of oranges is associated with many health benefits.

Heart health

Cardiovascular disease is currently the most common cause of premature death in the world.

Orange flavonoid, especially hesperidin, may have a protective effect against heart disease .

Clinical studies in humans have shown that drinking orange juice daily for 4 weeks has a vascular effect and can reduce blood pressure significantly .

Fiber also seems to play an important role. Consuming a quantity of soluble fiber in citrus fruits is thought to reduce blood cholesterol .

In short, regular consumption of oranges may help reduce the risk of heart disease.

Crux : As a source of antioxidants and fiber, oranges can reduce the risk of heart disease.

Prevent kidney stones

Oranges are a good source of citric and citrate acids, believed to help reduce kidney stone formation.

Potassium citrate is usually prescribed for kidney stones. Citrate in oranges seems to have a similar effect .

Crux : An abundant source of citric and citrate acid, oranges can help prevent kidney stone formation.

Prevent anemia

Anemia, reduced red blood cells or hemoglobin in the blood, usually due to iron deficiency.

Although oranges are not a good source of iron, they are an abundant source of organic acids such as vitamin C (ascorbic acid) and citric acid.

Both vitamin C and citric acid can increase the ability of the digestive system to absorb iron .

Therefore, when eating with iron-rich foods, oranges may help prevent anemia.

Crux : Orange does not contain much iron. However, when eaten with iron-rich foods, they can contribute to increased iron absorption and reduce the risk of anemia.

Raw orange and orange juice

Orange juice is a popular drink worldwide.

One of the main differences between orange and orange juice is that orange juice has less fiber .

This low fiber content appears to slightly increase GI index .

A glass of orange juice has a natural sugar content of two oranges , and less saturated.

Therefore, fruit juices can often be consumed excessively and contribute to weight gain and harm to metabolism .

Good quality orange juice can have moderate health benefits, but fruit orange is generally a much better option.

Crux : Eating raw oranges is generally more beneficial than orange juice. Fruit juices tend to have a lot of sugar and do not fill as much as eat fruit.

Side effects

In short, oranges don't have many side effects for healthy people.

Some people are allergic to oranges, but are very rare.

In people who often suffer from heartburn, consumption of oranges may cause symptoms to develop in a bad way. This is because oranges contain organic acids, mainly citrict acids and ascorbic acid (vitamin C).

Crux : Some people are allergic to oranges and the acidity of oranges can cause heartburn symptoms to develop in a bad way.

summary

The world's most popular fruit, orange is both delicious and nutritious.

They are a good source of vitamin C and some other vitamins and minerals, as well as providing antioxidants to the body.

For this reason, they can reduce the risk of heart disease and kidney stones.

Simply said, oranges are an excellent supplement to a healthy diet.