Today's food in the 'Winter Superfood' series is our all-time favorite fruit – the orange.
Immune system weakens in winter. This increases the risk of many diseases. That's why nature created a natural immune booster this season – orange. It is one of the most delicious fruits in the world. It also has a sweet taste with a slight sourness. It is a very nutritious fruit with low calories.
Oranges are an excellent source of vitamin C. Its consumption strengthens the immune system and also helps in the absorption of iron. It is rich in dietary fiber, potassium and folate. It also provides important antioxidants to the body.
Usually doctors and nutritionists advise to eat oranges in winter. Eating oranges daily provides essential nutrients to the body, improves heart health and helps digestion.
That's why today' Winter superfoods ' In the series we will talk about oranges. You will also learn that-
- What is its nutritional value?
- What diseases can this prevent?
- Which people should not eat oranges?
Why should you eat oranges every day in winter?
Delhi Nutritionist Dr. Anu Aggarwal says, if you eat an orange every day in winter, it can prove to be very beneficial. Eating one orange provides about 90 to 100% of the daily requirement of vitamin C.
Orange is a low calorie food. It also contains many vitamins and minerals. If you want to stay healthy in winter, including oranges in your daily diet can help.
What is the nutritional value of oranges? Oranges contain about 86% water. It is rich in vitamin C, carbs and fiber. It contains minerals like calcium and potassium. Apart from these, what other nutrients are there, Check out the graphic:
Orange is known for what medicinal properties? The most amazing quality of orange is that it is anti-inflammatory. This means that it removes inflammation in the body. Its anti-viral properties are also effective against viral infections. It is skin protective. Hence, it protects the skin from damage caused by pollution in winter. Apart from this what are the other qualities, see in the graphic.
Why is orange such a beneficial fruit for health? Oranges are rich in many vitamins and minerals. These nutrients keep our body healthy. With their presence, the immune system becomes so strong that no virus, bacteria or fungus can attack. If you eat an orange every day, it can also protect you from colds and flu.
It protects us from most diseases. What are its other advantages, see in the graphic:
Let's understand some of the points given in the graphic in detail.
Prevents anemia Oranges do not contain iron, but the vitamin C in them increases the absorption of iron. If we eat oranges daily, absorption of iron through food becomes easier in the body. It contains vitamin B6. Due to these two qualities, the hemoglobin in the body increases and the risk of anemia is reduced.
Reduces the risk of cancer Oranges are an excellent source of the antioxidant vitamin C. Apart from this, it also contains powerful antioxidants like flavonoids and carotenoids. This prevents cell damage caused by free radicals. Free radicals are the main cause of cancer. Thus, eating oranges daily can reduce the risk of cancer.
Controls blood pressure Oranges contain adequate amounts of vitamin B6 and magnesium. In their presence hemoglobin increases and blood pressure also remains under control. This also reduces the risk of hypertension.
Improves heart health Many nutrients and plant compounds in oranges improve heart health. Vitamin C, flavonoids and carotenoids are especially essential. According to a study published in the National Library of Medicine, orange consumption reduces the risk of heart disease.
Blood sugar remains under control Orange is very good for diabetic patients. The fiber present in it is helpful in keeping blood sugar under control. It has a glycemic index of 40 and a glycemic load of only 5. So it is a low sugar food and beneficial for diabetic patients.
Beneficial for bones Calcium present in orange strengthens bones and teeth. Apart from this, vitamin C also helps in the absorption of calcium and minerals in our diet.
Removes inflammation Oranges contain flavonoids and other powerful plant compounds. It has anti-inflammatory properties. An orange eaten daily helps reduce chronic inflammation. This helps in treating many diseases like arthritis, obesity and heart disease.
Keeps weight under control Orange is a low calorie and high fiber fruit. Hence it is considered as a healthy snack for weight management. The presence of fiber makes the stomach feel fuller for longer and also aids in digestion. It reduces appetite. Eating oranges helps in weight control.
Some common questions related to oranges and their answers
Question: How many oranges should a person eat per day? Answer: You can eat 1 to 2 oranges per day. If you eat more oranges than this, too much vitamin C can cause stomach irritation and vomiting. Apart from this, too much fiber can also cause digestive problems.
Question: What is the right time to eat oranges? Answer: Orange has a cool effect. So it should be eaten during the day. Also, do not consume oranges immediately after meals or before going to bed. Eating oranges after a meal can increase stomach acid, which can cause digestive problems. Eating before bed can cause a heavy stomach and trouble sleeping.
Question: Are there any side effects of orange? Answer: Eating too many oranges can overload the body with vitamin C and fiber. This can cause nausea, vomiting, flatulence and diarrhea.
This can also cause these problems:
- Symptoms of gastroesophageal reflux disease (GERD) may appear.
- If there is already a problem with GERD, its symptoms can become severe.
- If you are taking beta-blockers for hypertension, eating too many oranges with them increases the risk of kidney damage.
Question: Who should not eat oranges?
Answer: These people should not eat oranges:
- Those who have stomach ulcers.
- Those who have GERD problem.
- Those who have hyperkalemia, that is, potassium has increased significantly in the body.
Q: Does eating too many oranges affect sleep?
Answer: Yes, eating too many oranges does not induce sleep. An overdose of vitamin C can cause heart burn and upset stomach. In such a condition it becomes difficult to sleep. For people who have insomnia (sleep disorder), their condition may worsen.
Question: Can eating oranges harm the kidneys?
Answer: No, oranges generally help kidney function. However, it can be dangerous for the kidneys in some situations:
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
