ALL ABOUT ORANGES AND YOUR HEALTH

Oranges

INTRODUCTION: It is commonly said "An apple a day" accordingly to Nutritionist; Ever considered  "An orange a day"? It is also known  that those who make fruit a great part of their daily fruit meal intake live a longer and healthier life than those who do not.  In view  of these, oranges are one of those basic fruits which are common and basically found everywhere. It is easily accessible and affordable both by the rich and the poor.  It is consumed by almost everybody because of its sweet and succulent nature irrespective of the fact that it is rich in vitamin C and other health benefits, which many people who take oranges do not know about. The vitamin C  content helps it promote a clear and healthy skin,  and lowers the risk of many diseases. It is a tree cultivated in almost every part of the world (a footnote of a short history of orange will be given at the end of this post)

Oranges are used and consumed in a variety of ways,  ranging from juices, as depicted in the picture below, to  jam mamalades to facial mask and beauty treatments. Research has it that oranges have over 170 different PHYTOCHEMICALS and more than 60 FLAVONOIDS  which are said to have anti-inflammatory properties and strong antioxidant effects. Underlisted is the nutrition components and a few health benefits of oranges:

Peeled orange

Fresh orange juice 

NUTRITION COMPONENTS OF ORANGE:

----- Thiamine, Niacin, Riboflavin, Vitamin B6
------Folate, Pathogenic Acid, Phosphorus
------Magnesium, Manganese, Copper, potassium
------Antioxidants such as Choline,  Zeaxanthin
------ and Carotenoids.

HEALTH BENEFITS OF ORANGE:

(1) PROTECTS AGAINST ISCHEMIC STROKE: Studies have shown that eating fruits such as oranges and grape fruit may generally lower the risk of ISCHEMIC STROKE (this is a common type of stroke caused by blood clot that blocks the blood vessels in the brain.

(2) REDUCED RISK OF CANCER: Making oranges as part of a daily fruit meal may help reduce the risk of cancer, this according to various studies, is because of the VITAMIN C content of oranges. The vitamin C,  as an antioxidant can help in combating the formation of free radicals known to cause cancer. In addition oranges are rich in fiber and fiber rich fruits and vegetables are associated with lowered risk of COLORETAL CANCER or COLON CANCER.

(3) HEART FRIENDLY: Oranges are rich in SOLUBLE FIBER, POTASSIUM, VITAMIN C,  CHOLINE etc,  all these minerals and vitamins support heart health. It is a well established fact that an increase in potassium intake and a decrease in sodium intake is the best means of preventing cardiovascular diseases.

(4) RICH IN POTASSIUM : Oranges are rich in potassium and other minerals,  and high Potassium intake helps reduce the risk of stroke, reduce the formation of kidney stones,  offers protection against loss of muscle mass and also the preservation of bone mineral density. This means drinking fresh orange juice regularly can help prevent the aforementioned ailments. (Note. Taking this juices in moderation is advised)

(5) BOOSTS THE IMMUNE SYSTEM : The high vitamin C content of oranges gives it the advantage of aiding in boosting the immune system

(6) AIDS IN SLEEP, MUSCLE MOVEMENT ETC: The CHOLINE content of oranges makes it liable in aiding sleep, muscle movement, learning and memory. It assists in the absorption of fat and reduces chronic inflammation. It also helps in the maintenance of the structure of the cellular membrane.

(7) FORESTALLS THE SPREAD OF CANCER CELLS : ESPECIALLY PROSTRATE: Oranges are rich in antioxidants ZEAXANTHIN and CAROTENOIDS; these have antioxidant effects which helps curb free radicals thereby stunting the spread of overall cancer cells, especially prostrate cancer.

(8) EYE HEALTH: Oranges are rich in carotenoid- BETA-CAROTENE or VITAMIN A, this is basically because it belongs to the group of fruit that are yellow in colour. Another carotenoid found in orange is LUTEIN; it is an antioxidant that is healthy for the eyes, it helps prevent cataracts and other eye diseases.  An orange a day can help in reducing age related macular degeneration.

(9) LOWERS CHOLESTEROL LEVEL: Oranges are rich in PECTIN and soluble fiber,  this however are essential in lowering cholesterol level,  and when cholesterol levels are reduced; heart related problems are also reduced

(10) RELIEVES CONSTIPATION: Fiber rich fruits aids digestion thereby relieving constipation, oranges are just one of these fruits.  It is rich in dietary fiber, This in turn stimulates digestive juices and relieves constipation.

(11) REGULATES HIGH BLOOD PRESSURE: Oranges and other citrus fruits such as grapefruits, lemons,  tangerine etc are rich in a bioflavonoid called HESPERIDIN ( hesperdin is said to have an antioxidant and anti-inflammatory effects, it is thought to have beneficial effects on blood vessels) Hence it helps regulate high blood pressure as well as the magnesium content in oranges which also helps maintain blood pressure.

(12) GOOD FOR SKIN: Oranges are rich in antioxidants vitamin C,  this antioxidant when eaten in its natural form or applied topically can help to fight skin damage caused by the sun or ultra violet rays and pollution. It can reduce wrinkles and improve your overall skin texture. Vitamin C plays an important role in the formation of collagen which is the support system of the skin.

(13) MAY REDUCE CHILDHOOD LEUKEMIA: According to a study published in the American Journal of Epidemiology, "Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. So parent's should endeavor to introduce orange juice and bananas in the nutrition of their infants, in the first two years of life.

WHAT YOU MAY NOT HAVE KNOWN ABOUT ORANGES: Bearing in mind that citrus fruits are rich in HESPERIDIN with particular reference to oranges, taking oranges can help remedy the following health issues for you

-----Reduce hot flashes
-----Curb hemorrhoids
-----Curb sinusitis
-----Remedy symptoms associated with menopausal          changes
-----Curb insomnia --- for this insomnia,  just a glass of fresh orange juice before bedtime as shown below does the trick.

Freshly made juice

NOTES: SHORT HISTORY ABOUT ORANGES: Research has it that oranges are  the largest citrus crop in the world. It was first grown in Southeast Asia,  Northeastern India and Southern China, it was cultivated in China around 2500 BC.  It now moved from India to Rome, then to North Africa in the first century AD. In 1493, it moved to Spain's Canary Islands by Christopher Columbus and to Haiti;  Then in 1518, oranges were introduced to Panama and Mexico and later to Brazil. In America however, it was first planted in 1513 in Florida by Ponce de Leon, a Spanish explorer, and with civilization,  it now spread to every part of the world including all nooks and cranny of Africa.

In all the health benefits of fruits generally can not be overemphasized, not forgetting the health benefits of oranges. Oranges not only regulate your blood pressure, but also helps to keep in check your cholesterol levels and at the same time help eradicate free radicals in your body system that are likely to be cancerous. It's a remedy for insomnia,  hot flashes and menopausal changes. An orange a day or three glasses of fresh orange juice in a week,  can go a long way to keep your health and your looks in check.

Notes: comments and contributions are welcome.