Last week we talked about Mangoes, let's look at Oranges today.
Oranges are undoubtedly one of the most popular set of fruits around the world. While they are delightful just as a fruit or as a recipe ingredient, for many persons, it's the juice which accompanies it which that's with good health, having a reputation for being a very vital part of a healthy breakfast.
Oranges are round citrus fruits which have very finely-textured skins that are orange in color, just like its pulpy flesh. The size usually range from about two to three inches (2-3) in diameter.
Oranges are commonly classified into two broad categories, while one is sweet, the other is bitter of which the latter isn't commonly consumed. A wide range of varieties of the sweet orange (Citrus sinensis) includes: Valencia, Navel and Jaffa oranges, also the blood orange, which is a hybrid species that happens to be more aromatic in flavor, smaller in size, and has some red hues around its flesh. While the Bitter oranges (Citrus aurantium) are usually used in the preparation of marmalade or jam, and their zest takes the place of flavoring for liqueurs.
So what's attached to oranges; apart from its fine skin?! Well let's find out
- Oranges' Phytonutrients
Recent research has linked the healing properties of oranges with a wide variety of phytonutrient compounds. Of all the phytonutrients compounds, they include variety of polyphenols, anthocyanins, hydroxycinnamic acids, citrus flavanones (types of flavonoids which includes the molecules hesperetin and naringenin) The study of phytonutrients in combination with oranges, vitamin C, the significant antioxidant properties of this fruit make everything very well understood.
Arguably, the most important flavanone in oranges, which is herperidin has been proven to bring about a reduction in high blood pressure as well as in cholesterol. It also has very strong anti-inflammatory properties. A very important facet her is that most of this phytonutrient are usually found in the not only in the inner white pulp of the orange, and it's peel, rather than in its liquid center, this beneficial compound are usually removed by the process of extracting juice.
- Oranges, Good Source of Fiber
The health benefit of oranges are very much die to their fiber, that has been scientifically proven to bring about a decrease in the high rate of cholesterol levels and helping in the prevention of atherosclerosis. Fiber could also aid in the regulation of blood sugar levels, which might also explain why oranges can be very healthy for people living with diabetes. Additionally, the natural fruit sugar found in oranges, that is fructose could help in keeping blood sugar levels from rising too high immediately after eating. The fiber content of oranges would also grab cancer-causing chemicals and prevent them from getting to the cells of the colon, thus providing yet another form of protection from colon cancer. As regards diarrhea or uncomfortable constipation for those suffering from irritable bowel syndrome, the fibre in oranges comes in handy here.
Additionally, oranges' phytonutrients, vitamin C, and fiber, are all very good sourcea of folate, vitamin B1, potassium, calcium.copper, pantothenic acid and vitamin A (in the form of carotenoids).
- Oranges May Prevent Ulcers and Reduce Risk for Stomach Cancer
One orange a day would help in keeping ulcers away, this is according to a study published in the Journal of the American College of Nutrition.
This study shows researchers evaluated data from over 6,000 adults enrolled in the Third National Health and Nutrition Examination Survey.
Study participants with the highest blood levels of vitamin C had a 25% lower incidence of infection with Helicobacter pylori (H. pylori), the bacterium responsible for causing peptic ulcers and in turn, an increased risk for stomach cancer. Researchers are uncertain whether H. pylorilowers blood levels of vitamin C or if high blood levels of vitamin C help protect against infection—either way, eating an orange or drinking a glass of orange juice each day may help prevent.
Well, a research says it better right? So, what's your reason for not taking oranges?