Oranges (latin: Citrus Sinensis) is one of the fruits Rutaceae rate is estimated to come from Southeast Asia and East Asia. Was regarded as orange fruits and appreciated very expensive luxury before the 20th century in Europe. This fruit even served only at special occasions such as Christmas and other major holidays.
But now, the orange has become one of the most widely cultivated fruit in the world. It was a sweet, sour, and fresh made him well liked. Oranges also contain a variety of vitamins, nutrients, and minerals that are beneficial to health. In Indonesia, the fruit is very easily found in the market at affordable prices.
Nutritional content of Oranges
It 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.
Among these include pectin dietary fiber, folate, vitamin B1, vitamin A and beta carotene antioxidant flavonoids, beta-cryptoxanthin, zeaxanthin, and lutein. Oranges also contain potassium, copper, pantotenik acid, and calcium in considerable numbers.
Phytonutrients in grapefruit itself is quite diverse, namely citrus flavanones, anthocyanins, hydroxycinamic acids, hesperidin, naringin, naringenin, and various other polyphenols. The more phytonutrients found in the skin and white flesh on the inside of an orange, not in the liquid.
Oranges for Health Benefits
Oranges contain many health benefits
With a variety of vitamins and minerals, no doubt grapefruit has many health benefits for the body. Here are some of them:
Prevent heart disease and stroke
As with other fruits, oranges have a low calorie content. Citrus pectin it contains dietary fiber that is able to bind 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 in it also helps prevent the oxidation of cholesterol caused by free radicals. If oxidized, cholesterol can stick on the walls of arteries and form plaque that triggers hardening of the arteries or atherosclerosis.
Not only that, the content of folate in orange are also believed to be able to reduce levels of homocysteine, a risk factor for cardiovascular disease. While potassium and flavanone herperidin in it helps to lower high blood pressure. WHO also suggested that citrus fruits are included in the diet for the prevention of cardiovascular diseases such as heart disease and stroke.
Large American study reviewed by the CSIRO (the Commonwealth Scientific and Industrial Research) showed that the addition of fruit and vegetable consumption by one serving a day reduces the risk of stroke up to 4%. This figure rises to 19% for citrus fruits including oranges.
Controlling blood sugar levels
In addition to cholesterol, dietary fiber serves to control blood sugar levels. Natural sugar in oranges, fructose, also keep sugar levels that do not rise too high after a meal. That's why orange is known as one of the good fruit consumed by diabetics.
Antingerin orange also contains antioxidants that help maintain ideal weight in order to remain, preventing obesity, and improving insulin sensitivity. All three are important to consider in the treatment of diabetics.
Reduce the risk of colon cancer
The high dietary fiber in oranges also help the body to catch the cancer-causing chemicals and keep him away from the cells of the colon. Pectin also protects the mucous membrane in the large intestine by reducing exposure to toxic compounds.
Plus, oranges are rich in vitamin C which is a natural antioxidant that can protect the body from free radicals trigger cancer. A total of 48 studies reviewed showed that even CSIRO diet include citrus fruits provide protection against some types of cancer significantly.
Potentially prevent cancer and stomach ulcers
One 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 with Helicobacter pylori, the bacteria that cause ulcers in the stomach, the lower 25% in participants who had high levels of vitamin C in the blood.
Could not be ascertained whether H. pylori 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.
Increase endurance
Vitamin C is a water-soluble antioxidant in the main body. This vitamin helps the body increase resistance to disease-causing germs, including flu and ear infections. Oranges also contain vitamin A are able to maintain healthy mucous membranes so that disease-causing germs do not easily fit into the body.
These benefits will be more you get if you eat fresh oranges. One study published in the British Journal of Nutrition even showed that drinking a glass of orange juice is much more useful than taking vitamin C in supplement form.
Prevent the formation of kidney stones
The study, published in the British Journal of Nutrition menjunjukkan that the risk of calcium oxalate kidney stone formation is reduced in women who drank ½ to 1 liter of orange juice, grapefruit, and apples every day. PH and citric acid excretion was also increased in their urine.
Maintaining the health of the respiratory system
Including citrus fruit that has a high content of beta-cryptoxanthin in addition to pumpkin, papaya, peaches, and corn. 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.
Reduce the risk of arthritis
Recent research published in the "American Journal of Clinical Nutrition" stating if drinking a glass of orange juice every day can reduce the risk of arthritis significantly. Of the 25 thousand participants, those who have a high intake of zeaxaanthinnya most 52% lower risk, while the highest intake had cryptoxanthinnya risk reduction of 49%.
But now, the orange has become one of the most widely cultivated fruit in the world. It was a sweet, sour, and fresh made him well liked. Oranges also contain a variety of vitamins, nutrients, and minerals that are beneficial to health. In Indonesia, the fruit is very easily found in the market at affordable prices.
Nutritional content of Oranges
It 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.
Among these include pectin dietary fiber, folate, vitamin B1, vitamin A and beta carotene antioxidant flavonoids, beta-cryptoxanthin, zeaxanthin, and lutein. Oranges also contain potassium, copper, pantotenik acid, and calcium in considerable numbers.
Phytonutrients in grapefruit itself is quite diverse, namely citrus flavanones, anthocyanins, hydroxycinamic acids, hesperidin, naringin, naringenin, and various other polyphenols. The more phytonutrients found in the skin and white flesh on the inside of an orange, not in the liquid.
Oranges for Health Benefits
Oranges contain many health benefits
With a variety of vitamins and minerals, no doubt grapefruit has many health benefits for the body. Here are some of them:
Prevent heart disease and stroke
As with other fruits, oranges have a low calorie content. Citrus pectin it contains dietary fiber that is able to bind 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 in it also helps prevent the oxidation of cholesterol caused by free radicals. If oxidized, cholesterol can stick on the walls of arteries and form plaque that triggers hardening of the arteries or atherosclerosis.
Not only that, the content of folate in orange are also believed to be able to reduce levels of homocysteine, a risk factor for cardiovascular disease. While potassium and flavanone herperidin in it helps to lower high blood pressure. WHO also suggested that citrus fruits are included in the diet for the prevention of cardiovascular diseases such as heart disease and stroke.
Large American study reviewed by the CSIRO (the Commonwealth Scientific and Industrial Research) showed that the addition of fruit and vegetable consumption by one serving a day reduces the risk of stroke up to 4%. This figure rises to 19% for citrus fruits including oranges.
Controlling blood sugar levels
In addition to cholesterol, dietary fiber serves to control blood sugar levels. Natural sugar in oranges, fructose, also keep sugar levels that do not rise too high after a meal. That's why orange is known as one of the good fruit consumed by diabetics.
Antingerin orange also contains antioxidants that help maintain ideal weight in order to remain, preventing obesity, and improving insulin sensitivity. All three are important to consider in the treatment of diabetics.
Reduce the risk of colon cancer
The high dietary fiber in oranges also help the body to catch the cancer-causing chemicals and keep him away from the cells of the colon. Pectin also protects the mucous membrane in the large intestine by reducing exposure to toxic compounds.
Plus, oranges are rich in vitamin C which is a natural antioxidant that can protect the body from free radicals trigger cancer. A total of 48 studies reviewed showed that even CSIRO diet include citrus fruits provide protection against some types of cancer significantly.
Potentially prevent cancer and stomach ulcers
One 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 with Helicobacter pylori, the bacteria that cause ulcers in the stomach, the lower 25% in participants who had high levels of vitamin C in the blood.
Could not be ascertained whether H. pylori 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.
Increase endurance
Vitamin C is a water-soluble antioxidant in the main body. This vitamin helps the body increase resistance to disease-causing germs, including flu and ear infections. Oranges also contain vitamin A are able to maintain healthy mucous membranes so that disease-causing germs do not easily fit into the body.
These benefits will be more you get if you eat fresh oranges. One study published in the British Journal of Nutrition even showed that drinking a glass of orange juice is much more useful than taking vitamin C in supplement form.
Prevent the formation of kidney stones
The study, published in the British Journal of Nutrition menjunjukkan that the risk of calcium oxalate kidney stone formation is reduced in women who drank ½ to 1 liter of orange juice, grapefruit, and apples every day. PH and citric acid excretion was also increased in their urine.
Maintaining the health of the respiratory system
Including citrus fruit that has a high content of beta-cryptoxanthin in addition to pumpkin, papaya, peaches, and corn. 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.
Reduce the risk of arthritis
Recent research published in the "American Journal of Clinical Nutrition" stating if drinking a glass of orange juice every day can reduce the risk of arthritis significantly. Of the 25 thousand participants, those who have a high intake of zeaxaanthinnya most 52% lower risk, while the highest intake had cryptoxanthinnya risk reduction of 49%.