Science-supported Advantages of the Orange: An In-depth Look at its Scientifically Proven Benefits
Oranges, a popular citrus fruit, are not just a refreshing snack but also a powerhouse of nutrients. Recent studies have highlighted several health benefits associated with consuming oranges, from boosting skin health to potentially lowering the risk of certain diseases.
Skin Health
Oranges' high vitamin C content is not only delicious but also beneficial for skin health. This vitamin helps promote collagen production, acting as an antioxidant to protect the skin from damage. Moreover, consuming orange peels can provide additional benefits for skin health. A 2018 study found that vitamin C in orange peels may protect the skin against UVB sun damage and decrease the skin's inflammatory response. Preparing orange tea or infusing water with orange slices can also provide some of these nutrients.
Heart Health
Researchers have found that compounds in citrus fruits, including oranges, may have anti-inflammatory and antioxidant benefits that could positively influence heart tissue health. This is particularly important as heart disease remains a significant global health concern.
Digestive Health
Some components of orange essential oil, such as limonene, linalool, and citral, could increase the number of probiotic bacteria in mice, potentially leading to a more efficient digestive system.
Immune System Boost
Oranges are rich in vitamin C, providing 82.7 milligrams per 140 grams. This vitamin is essential for a healthy immune system, helping to prevent common colds and other infections. Additionally, vitamin C in oranges may help prevent liver damage from iron supplement treatment and may help reduce the risk of iron deficiency anemia by boosting iron absorption.
Other Nutritional Benefits
Oranges contain 80 calories per 140 grams, with 3 grams of dietary fiber. They also contain potassium (232 milligrams), calcium (60.2 milligrams), and folate (35 milligrams) per 140 grams. These nutrients are crucial for maintaining overall health and well-being.
Potential Cancer-Fighting Properties
Research suggests that orange peels may suppress harmful attributes of cancer cells, such as their resistance to cell death, migration, and the formation of new blood vessels. Furthermore, orange essential oil may help fight many bacterial strains, according to a 2019 laboratory study.
Kidney Stone Prevention
Oranges' citric acid content may help prevent kidney stones by making urine less acidic and reducing the risk of stone formation.
In conclusion, oranges offer a myriad of health benefits, from boosting the immune system to potentially reducing the risk of certain diseases. Whether you enjoy them as a snack, in a drink, or as part of a meal, oranges are a delicious and nutritious addition to any diet.
