6 reasons to eat more oranges in the winter
The season for oranges is here, so don’t miss out on this tasty and healthy fruit. How does this signature Israeli fruit contribute to health? Here are all the health benefits:
Oranges (photo credit: PIXABAY)
For many people, oranges are fruit with a lot of juice, which
squirts out as one starts to peel the fruit.
The pleasant smell comes
out as the peel comes off, and the juice flows from the orange and
remains on the hands. Yet, we recommend that you eat the fruit and not
just drink juice in order to naturally receive dietary fiber, minerals
and vitamins.
Oranges are known for their vitamin C content.
They also have significant amounts of potassium, choline, vitamin A,
dietary fiber, folic acid, B vitamins and powerful antioxidants.
Here are all the reasons to add one orange a day to the menu:
1 - Strengthens the immune system
Each orange has approximately 50 milligrams of vitamin C, yet there is
still no clear proof that it helps prevent colds. What has been found is
that vitamin C can shorten the duration of a cold by one day on average
and it strengthens the immune system.
So, it's already worth a try. In
addition, vitamin C functions as a very important antioxidant, which
encourages the production of white blood cells and has antiviral and
antiseptic properties.
(Credit: Ingimage)
2 - Helps maintain a youthful appearance
Vitamin C plays an important role in the production of collagen,
which is needed to build connective tissue, heal wounds and maintain
smooth and healthy skin. A study published in 2007 found that the skin
of participants who ate foods rich in vitamin C tended to wrinkle less.
3 - Contributes to eye health
As we get older our vision starts to deteriorate and we accept this
fact quite humbly, but it’s not always just an increase in our
prescription number. Age also increases the chance of developing a very
unsympathetic medical condition called macular degeneration, which can
cause vision loss and even blindness.
A
15-year study published in 2018 found that regularly eating oranges can
reduce the risk of macular degeneration by up to 60%. The results of
the study suggest that the flavonoids found in oranges are responsible
for this beneficial effect. Flavonoids are components found in fruits
and vegetables and give them, among other things, their unique colors,
and they’re also extremely powerful antioxidants. And the best part?
Even one orange a week makes a difference.
4 - Preserves memory
Flavonoids, which the orange is rich in, may also help us protect
the brain from cognitive decline that can lead to the development of
diseases such as dementia and Alzheimer's.
A
study published last August in the Journal of the American Academy of
Neurology found that people who ate 600 milligrams of flavonoids daily
had a 20% lower risk of suffering from cognitive decline, compared with
people whose daily flavonoid intake was only 150 mg.
5 - Helps with weight loss
Like
tomatoes, cucumbers or watermelons, oranges are composed of more than
80% liquid. In addition to the high amount of fluids, oranges are full
of dietary fiber and this combination is great for your daily diet and
the digestive system. In addition, oranges are low in calories and are
fat free, which also helps with weight loss.
6 - Lowers risk of stroke and heart disease
Fruit juices are notorious for their high sugar content, but orange juice may have a very, very important benefit.
Researchers
from the Dutch National Institute of Public Health conducted a study
that lasted 15 years and included 35,000 respondents, men and women,
aged 20-70 who filled out nutrition questionnaires, and among other
things reported drinking natural juices. The findings showed that those
who drank between four and eight glasses of orange juice a week lowered
their risk of stroke by 24%. Even drinking a glass of orange juice three
times a week has proven to provide a 20% reduction in the risk of
having a stroke.
To
conclude, eating oranges has one more benefit. Researchers found that
those who regularly drank natural orange juice reduced their risk of
developing arterial disease by about 13%. Their findings were published
in the journal BMJ Nutrition.
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