The Citrus Superstar: Oranges Vitamins, minerals and benefits.
Oranges, the most loved fruit of the world, are very popular for their refreshing taste and enormous nutritional value. Oranges are superfoods, bursting with vitamins, minerals and antioxidants. Learn about the nutrient composition and health benefits of kale here.
Oranges (Vitamins per 100g Serving – Percentage of Daily Value)
Vitamin C
Amount: 53.2 mg (59% DV)
Benefits: It increases immune system, helps collagen production, and protects cells from oxidative stress.
Vitamin A
Amount: 225 IU (4% DV)
Benefits: It promotes healthy vision, skin and immune function.
Vitamin B1 (Thiamine)
Amount: 0.087 mg (7% DV)
Benefits: It helps food to convert into energy and also for nervous health.
Vitamin B6
Amount: 0.060 mg (5% DV)
Benefits: It helps with brain development and function, and it helps make red blood cells.
Folate (Vitamin B9)
Amount: 30 mcg (8% DV)
Benefits: Key for DNA synthesis and cell growth, but particularly so during pregnancy.
Percentage of Daily Value (100g serving) of Minerals in Oranges
Potassium
Amount: 181 mg (5% DV)
Benefits: It helps regulate fluid balance, support muscle contractions and help maintain heart health.
Calcium
Amount: 40 mg (3% DV)
Benefits: Helps bones and teeth become strong and plays a part in muscle and nerve function.
Magnesium
Amount: 10 mg (3% DV)
Benefits: Helps with producing energy, muscle health and nerve function.
Phosphorus
Amount: 14 mg (2% DV)
Benefits: Helps prevent or manage conditions, such as fatigue, bone loss, osteoporosis, a litany of chronic diseases — and even cancer.
Iron
Amount: 0.10 mg (1% DV)
Benefits: It helps to transport oxygen in the blood and help avoid anemia.
Health Benefits of Oranges
1. Boosts Immunity
It fortifies the immune system with lots of vitamin C and helps body fight off infections.
2. Promotes Heart Health
Oranges provide the potassium and antioxidants that help to lower your blood pressure, improve your cholesterol and promote your overall cardiovascular health.
3. Aids in Digestion
Oranges are rich in dietary fiber (2.4 g per 100g) and help in digestion and constipation.
4. Supports Skin Health
Vitamin C increase collagen production which means wrinkles are reduced while the skin remains looking youthful.
5. Protects Against Anemia
Oranges are low in iron but as vitamin C can help improve iron absorption in plant based foods, they are actually a fantastic food to incorporate into a vegan diet.
6. Can Reduce the Risk of Chronic Diseases
Orange contains flavonoids and caroenoid which are anti inflammatory and anti oxidant factor that helps in reducing the risk of diseases such as cancer and diabetes.
7. Hydrates the Body
- Oranges (about 87 percent water) are a hydrating, refreshing snack.
8. Helps in Weight Management
Oranges are a great way to eat healthy losing weight as they are low in calories and high in fiber.
How to get the most out of Oranges
Take whole oranges, not just juice, to get fiber.
- For some, introduce fresh and organic oranges in place with added sugars or preservatives.
This one you can do and it's just enjoy salads, smoothies, desserts, add oranges for a delicious twist.
Conclusion
Understanding that the oranges you are eating have a variety of essential vitamins and minerals and sporting numerous health benefits. Added to your favorite recipes, or eaten fresh, or juiced they are a simple, efficient way to boost your diet and overall health. When life gives you oranges, eat them for their goodness!
