Orange juice has often been considered as a drink to be consumed by people who are sick and hospitalized. The health benefits of this wonder juice are so amazing that is has become a staple ingredient in many dishes. It is commonly a part of a healthy breakfast, offering loads of vitamins, minerals and fiber at a mere 60 calories per serving. Whole oranges have a thick skin which protects their juicy inside and prevents them from bruising, making them an equally excellent option. The following are the 4 top benefits of oranges.
1. Lowers Cholesterol
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Orange juice is made of soluble fibre, which is beneficial in lowering cholesterol. This soluble fibre binds with water in the intestine to form a slow-moving gel. As the gel moves across the intestine, it picks up excess cholesterol and pushes it through as waste, thus lowering overall cholesterol levels and reducing the risk of heart disease. An average adult on an 1800 calorie per day diet would require at least 16 grams of fibre per day. About 3 grams of this could be obtained from a medium-sized orange.
2. Optimises Heart Function
Oranges are the richest source of potassium, next to bananas. Potassium is an essential electrolyte, responsible for optimal heart function. It works best with other electrolytes, such as magnesium, calcium and sodium, to enhance and maintain the fluid levels in the body’s cells. This steady fluid balance allows electrical conduction throughout the system, thus improving the heart rate. In fact, abnormal heart rhythms are common with low levels of potassium. About 4,700 milligrams of potassium is required in your daily diet, and a medium sized orange could yield up to 240 mg of that.
3. Improves Immunity
Most of citrus fruits are a secret bag of vitamin C, whose primary role is to protect cells by neutralizing free radicals. When these free radicals build up in your system, they tend to attack healthy cells, resulting in permanent damage that could cause cancers and heart ailments. Vitamin C decreases the risk of such disorders.
Oranges are rich in vitamin A, which is full of carotenoid components to safeguard and improve vision. Daily consumption of oranges can prevent macular degeneration associated with age and diminishes the risks of blindness. Though there are no specific dosages of carotenoids, there are recommendations laid out for vitamin A intake, as this helps with the ways eyes absorb light and keeps the membranes around the eyes intact, diminishing the risks of night blindness. Men require about 900 micrograms of vitamin A per day while women require about 700. There are 15 micrograms of vitamin A in a medium-sized orange.
Orange juice has lots of benefits to offer and should be included in your daily diet. This one small modification can influence health greatly!