Oranges: Health Benefits, Nutrition and Side Effects

Are you looking for oranges: Health benefits, the nutritional value of oranges peels, and its side effects on human health in Nepal? Then you are in the right article, here you would learn all detail information about the advantages and disadvantages of oranges juice after a meal or a bed.

Orange is a kind of seasonal fruit rich in minerals, vitamins, fibres, and acids. It is a fruit with a high nutritional value that you can eat as a fruit or juice or also include it in baked goods and cakes. It is a fruit that has many benefits and also drawbacks so we will address all those information in this article.

Do you know what are the benefits of oranges peels and the Side effects of excessive intake of oranges juice before going to bed or a meal? Please continuously read our healthy queries blog to find the oranges health benefits, nutritional value, and side effects of orange in the human body.

The most important Health Benefits of Oranges

 1) Enhances immunity.

Oranges are rich in vitamin C and eat one medium-sized fruit per day, providing you with 72% of your daily need for vitamin C. Thus, the anti-oxidant vitamin C helps protect you from damage caused by free radicals generated inside the body, reduces rheumatoid arthritis and recurrent infections in general, and it also enhances the body’s immune responses.

2) Protects the skin.

Because it contains a high content of collagen, vitamin A and vitamin C, it prevents skin damage by eliminating free radicals, maintains the overall appearance of the skin and texture, prevents premature ageing and wrinkles of the skin.

3) Protects the eye.

Oranges maintain the health of the mucous membranes in the eyes, help prevent age-related mascular degeneration, which can cause blindness, in addition to allowing light absorption into the eyes.

4) Prevents heart disease.

Because it contains a high percentage of potassium and vitamin “C”, it has an effective effect on preventing the growth of free radicals, so it protects against cholesterol oxidation and lowers its percentage, protects against heart attacks, coronary artery diseases, and strokes, so it plays a role Important in the prevention of heart disease.

And studies have found that daily consumption of orange juice for 4 weeks has an effective effect in preventing blood clots and it can also reduce blood pressure significantly.

Health Benefits of Oranges
Health Benefits of Oranges
5) It helps brain development.

Because it contains folic acid and vitamin “B9”, it promotes brain development and keeps the vital system healthy in good condition. It also plays an effective role in developing learning, memory and brain functions.

As for pregnant women,  it helps protect the fetus from neurological disorders, and therefore it is very beneficial for pregnant women.

6) It protects against cancer.

Oranges protect against various types of cancer such as lung cancer, liver cancer, breast cancer, colon cancer, skin cancer in addition to that it helps to enhance the body’s immunity and thus it fights cancer cells.

7) Laxative.

Oranges are rich in soluble and insoluble fibres, so it maintains a healthy stomach and intestines by preventing Irritable Bowel Syndrome, helps better digestion of food, prevents constipation, and reduces the stress resulting from it.

8) Improves sperm quality.

Because it contains antioxidants, folic acid, and vitamin C, it improves the quality, movement, and safety of sperm and thus maintains male fertility at a high rate. It also protects sperm from genetic damage, which may lead to birth defects.

9) It protects against diabetes.

Oranges with a high percentage of fibre maintain blood sugar, protects against infection, and are therefore a good option for diabetics as a good alternative to sweets banned from eating.

10) Prevents hair loss.

Oranges contain a high percentage of vitamins required to produce collagen, so it maintains the health of the hair and prevents it from falling out with age.

11) Prevents kidney stones.

Oranges are a good source of citric acid and jackets, which are believed to help prevent the formation of kidney stones.

12) Prevents anemia.

Both vitamin C and citric acid, which are included in oranges, can increase iron absorption by the digestive system, so when eaten with iron-rich food it helps prevent anaemia. As anaemia, a decrease in the number of red blood cells or haemoglobin in the blood often occurs due to iron deficiency.

13) Regulates high blood pressure.

Hesperidin flavonoid and magnesium present in oranges help to regulate and maintain high blood pressure.

14) Prevents stomach ulcers.

A study published in the Journal of the American College of Nutrition found that people who follow a diet high in vitamin C are less likely to have ulcers, especially stomach ulcers.

Most of us eat oranges and throw their peel of bitter taste, and also are unaware of its health and nutritional benefits, on the contrary, it contains more than 60 types of flavonoids and more than 170 different types of plant nutrients in addition to its richness in pectin, vitamins, minerals, and fibres. Therefore, we will address the following 7 most important health benefits of orange peel that may make you think more than once before getting rid of the peel.

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The most important health benefits of Orange Peels in Nepal 

1) Help to lose weight.

Orange peel contains a high percentage of fibre and other few calories, so it helps to lose weight effectively as it has anti-obesity effects by suppressing excess body weight and creating fat tissue.

2) Relieves respiratory problems.

Oranges are an effective treatment for shortness of breath and asthma, as it cleanses the lung and expels phlegm, in addition to helping to alleviate respiratory complications such as various bronchitis, cold, influenza, and lung cancer.

3) Protects against digestive system problems.

Oranges prevent constipation (for its richness in insoluble sugars), vomiting, heartburn and it also plays an effective role in reducing acidity (the problem of gases).

4) Improves oral and dental health.

Orange peels are an effective natural solution to get rid of bad breath, whitening the teeth as well as it prevents sensitive teeth. By rubbing your teeth with orange peel, or by applying them directly.

5) It protects against cancer.

Numerous studies have shown that increasing the consumption of orange peel reduces the risk of human infection with various types of cancer such as skin cancer, breast cancer, and colon cancer.

6) Improves skin and skin health.

Orange peel is a natural solution to reduce the blemishes of black skin stains by mixing it with curd or milk. You can also rub the shell or apply it directly to the skin to prevent skin burns, protect from harmful sunlight and also cleanse the pores.

7) It improves heart health.

Orange peel has a positive effect on heart disease. It reduces the risk of heart disease, infections, as well as lowers cholesterol in the blood.

The nutritional value of oranges in the human body

  • Calories = 47
  • Water = 87%
  • Protein: 0.9 g
  • Carbohydrates: 11.8 g
  • Sugar: 9.4 g
  • Fiber 2.4 g
  • Fat: 0.1 g
  • Saturated fat: 0.02 g
  • Monounsaturated hunts: 0.02 g
  • Unsaturated fats: 0.03 g
  • Omega 3: 0.01 g
  • Omega 6: 0.02 g
  • Unsaturated fats: 0 g
  • Orange One medium-sized (about 154 grams) brings you to 80 calories 250 mg potassium 19 grams carbohydrates, 14 grams sugar, 3 grams dietary fiber, and 1 grams protein.

Side effects of excessive intake of oranges

  • Excessive intake may cause problems with insulin, weight gain in addition to increased potassium levels.
  • The harmful effect on the health of metabolism.
  • A small number of people may have an allergy to oranges (which is very rare).
  • Excessive consumption of oranges, especially in people who suffer from heartburn, may make symptoms worse because they contain organic acids, citric acid, and ascorbic acid (vitamin C).
  • Excessive consumption of orange juice may cause tooth decay and soften of tooth enamel due to its high sugar content.
  • Oranges often do not have many known negative effects on healthy people.
  • Excessive consumption of oranges may cause inflammation, cramps, stomach pain, and diarrhoea.
  • Irregular energy levels in the body and also increase the level of sugar in the blood.
  • It is forbidden to eat it frequently for pregnant women and diabetics.

As for people who tend to store oranges, they can keep it at room temperature for a week or two in the refrigerator. They must also place it in a cool place away from excessive moisture and the hands of children. Besides, they can store fresh orange juice in an airtight bottle in the freezer for later use.

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