Vitamin C is a powerful antioxidant that helps support the immune system and fights off disease-causing agents. It also aids in wound healing and supports the body’s ability to produce collagen, a protein that helps build bones, tendons, blood vessels and skin.
Oranges also contain a variety of nutrients and plant compounds that may benefit heart health, reduce the risk of some chronic diseases, enhance iron absorption and support immune function.
Vitamin C
Oranges are a great source of vitamin C, which is essential for your body’s normal functions. It keeps your immune system healthy, helps wounds heal and aids in the absorption of iron.
The National Institutes of Health recommends that adults eat at least 75 mg of vitamin C daily. That’s easy to reach if you eat a variety of fruits and vegetables, including a medium-sized orange, which offers 80-90 milligrams of the nutrient. Cenforce 100 and Cenforce 200 are best medicines to treat erectile dysfunction.
Aside from vitamin C, oranges also contain lutein and zeaxanthin, plant compounds that have been shown to lower the risk of age-related macular degeneration.
The nutrient is water-soluble, so it’s best to eat citrus fresh to retain its full potency. A medium-size navel orange weighs 130 grams and contains nearly 70 milligrams of the nutrient.
Magnesium
As an essential nutrient, magnesium plays a role in many vital body functions, such as blood pressure, energy production and bone health. The mineral is also linked with a lower risk of heart disease and stroke.
It also helps reduce anxiety and improves mood. It can help regulate neurotransmitters, such as serotonin and melatonin, the ‘feel good’ and ‘sleepy’ hormones, which are believed to play a role in improving mental health.
Getting enough magnesium in your diet is important, especially for older adults and type 2 diabetics who are more likely to have low magnesium levels due to their age, lifestyle or medications. Dietary supplements can increase intakes and are a great way to ensure you get sufficient levels of this mineral, but it is important to speak to your doctor before taking a supplement.
Magnesium can also help regulate blood sugar. It has been shown to decrease the amount of insulin required for glucose to enter cells. It can also improve the glycemic status of prediabetic people, reducing their risk of developing diabetes and cardiovascular disease.
Vitamin A
Oranges are packed with vitamin A, which is essential for your overall health. It supports immune function, protects your skin and eyes, and helps prevent scurvy (a deficiency of vitamin C) from occurring.
Vitamin A is also important for pregnancy and infant health, as it promotes healthy growth and development in both mom and baby. However, too much can be toxic to developing fetuses, so it’s best to get your vitamin A from natural sources like organ meats, green leafy vegetables and orange-colored fruits and veggies.
Oranges are also packed with other nutrients, including vitamin C, folate, magnesium and potassium. All of these vitamins and minerals boost your immunity, reduce your risk of certain chronic diseases, enhance iron absorption and promote heart health.
Fiber
Oranges are a good source of fiber, which helps control blood sugar levels and maintain bowel health. Fiber can also keep you feeling full longer, which may help you eat less and lose weight.
A medium-sized, raw, unpeeled orange weighing about 154 grams contains 3 grams of dietary fiber. This amounts to 12 percent of a woman’s daily fiber requirement and 7.8 percent of a man’s.
Fiber helps keep your digestive tract healthy, reduces cholesterol levels and controls your blood sugar. It also aids in preventing heart disease and some types of cancer.
Consuming whole fruits is better for your health than drinking fruit juice because it is lower in calories and higher in fiber. Nevertheless, fruit juice can be a nutritious choice as long as it is consumed in moderation.