Benefits of Oranges
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Benefits of Oranges

Benefits of Oranges

The nutrients in oranges offer a range of health benefits.

One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day.

Stroke

Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least.

 

Blood pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of US adults meet the daily 4700 mg recommendation.

Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.

 

Cancer

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.

As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer.

While an adequate vitamin C intake is necessary and very beneficial as an antioxidant, the amount necessary to consume for therapeutic purposes for cancer is more than we can consume.

One study has concluded that vitamin C from oranges could one day be harnessed to impair colorectal cancer cells, but 300-oranges worth of vitamin C would be needed.

High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.

However, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma, compared with those who consumed low amounts.

 

Heart health

The fiber, potassium, vitamin C and choline content in oranges all support heart health.

An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Dr. Mark Houston, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

 

Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommend 21-25 g/day for women and 30-38 g/day for men.

 

Skin

The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin

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