Oranges (Latin: Citrus sinensis) is one of the fruits Rutaceae rate is estimated to come from Southeast Asia and East Asia. He was regarded as orange fruits and appreciated very expensive luxury before the 20th century in Europe. This fruit even served only on special occasions like Christmas and other major holidays.
But now, Orange has become one of the most cultivated fruit in the world. It was a sweet, sour, sweet and made him beloved. Oranges also contain a variety of vitamins, nutrients and minerals that are beneficial to health. In Indonesia, the fruit is very easily in the market at affordable rates.
Nutritional content of oranges
is no secret if orange is known as the fruit that contains vitamin C. Vitamin C in oranges and even reached 53 , 2 mg per 100 g or 90% meet daily needs. But not only that, the orange is also rich in other beneficial substances.
These include flavonoids pectin dietary fiber, folate, vitamin B1, vitamin A and beta-carotene antioxidant, beta-cryptoxanthin, lutein and zeaxanthin. Oranges also contain potassium, copper, pantotenik acid, and calcium in considerable numbers.
phytonutrients in grapefruit itself is very diverse, ie citrus flavanones, anthocyanins, hydroxycinamic acid, hesperidin, naringin, naringenin and several other polyphenols. The phytonutrients found in the skin and the white meat inside an orange, not in the liquid.
Oranges health benefits
Oranges contain many health benefits
with a variety of vitamins and minerals without doubt grapefruit has many health benefits for the body. Here are some of them:
preventing heart disease and stroke
As with other fruits, oranges have a low calorie content. Citrus pectin containing dietary fiber that is capable of binding cholesterol to bile acids in the colon. As a result, re-absorption of cholesterol can be suppressed and cholesterol levels in the blood was reduced.
Vitamin C also helps prevent cholesterol oxidation caused by free radicals. If oxidized, cholesterol can stick on the walls of arteries and form plaques that causes hardening of the arteries or atherosclerosis.
Not only that, the folate content is also believed to orange can reduce homocysteine levels, a risk factor for cardiovascular disease. While potassium and flavanone herperidin it helps lower high blood pressure. WHO also suggests that citrus fruits are included in the diet for the prevention of cardiovascular diseases such as heart disease and stroke.
Great American study reviewed by the CSIRO (Commonwealth Scientific and Industrial Research) showed that the addition of fruits and vegetables by one serving per day reduces the risk of stroke up to 4%. This figure rises to 19% for citrus fruits such as oranges.
control levels of blood sugar
In addition to cholesterol, dietary fiber helps control sugar levels in the blood. The natural sugar in oranges, fructose, also keep sugar levels do not rise too high after a meal. That’s why Orange is known as one of the good fruits consumed by diabetics.
Antingerin orange also contains antioxidants that help maintain ideal weight to remain, preventing obesity and improve insulin sensitivity. All three are important to consider in the treatment of diabetics.
Reducing the risk of colon cancer
The high content of dietary fiber in oranges also help the body to entrap chemicals that cause cancer and keep it away from cells colon. Pectin also protects the mucous membrane in the large intestine by reducing exposure to toxic compounds.
In addition, oranges are rich in vitamin C, which is a natural antioxidant that can protect the body against free radicals cause cancer. A total of 48 studies reviewed showed that even the CSIRO diet are citrus fruits provide protection against some types of cancer significantly.
potentially prevent cancer and stomach ulcers
In a study published in the “Journal of the American College of Nutrition” reveal the potential of citrus to prevent cancer and stomach ulcers. The study shows that the risk of infection by Helicobacter pylori, the bacteria that causes stomach ulcers, the bottom 25% in participants who had high levels of vitamin C in the blood.
could not be verified if H. pylori to reduce levels of vitamin C in the blood or vice versa. However, Dr. Joel A. Simon, principal investigator in this study suggests that positive people infected with H. pylori to eat foods rich in vitamin C such as oranges.
Vitamin C is a water-soluble antioxidant in the main body. This vitamin helps the body increase resistance to disease-causing germs, including ear infections and flu. Oranges also contain vitamin A are able to maintain healthy mucous membranes so that disease-causing germs do not fit easily into the body.
These profits will be obtained if fresh oranges eaten. A study published in the British Journal of Nutrition, showed that even drink a glass of orange juice is much more useful than taking vitamin C in supplement form.
Avoid formation of kidney stones
The study, published in the British Journal of Nutrition menjunjukkan that the risk of kidney stone formation of calcium oxalate is reduced in women drank ½ to 1 liter of orange juice, grapefruit and apples every day. PH and citric acid also increased excretion in the urine.
Maintaining healthy respiratory system
including citrus having a high content of beta-cryptoxanthin, plus squash, papaya, peach and maize. The study, published in “Cancer Epidemiology, Biomarkers and Prevention” revealed that people who eat foods rich in cryptoxanthin have an increased risk of lung cancer is 27% lower than those who do not.
Reducing the risk of arthritis
a recent research published in the “American Journal of Clinical Nutrition” that indicates whether drinking a glass of orange juice every day can reduce the risk significantly arthritis. Of the 25 thousand participants, those with a high consumption of greater zeaxaanthinnya lower risk of 52%, while the highest consumption risk reduction of 49% had cryptoxanthinnya.