Orange

Orange

 

Oranges are considered one of the most common fruits of the world. They are grown mostly in warm regions. They can be consumed fresh or as juice. Oranges are rich in fiber, vitamin C, thiamine, folate, and antioxidants. Nutritional facts of oranges per 100 grams:

 

The basic constituents of oranges are water and carbs. In carbs, there are mainly simple sugars and fiber. Oranges are low in glycemic index despite the presence of simple sugars. The explanation for this is, oranges are high in fiber and polyphenols. Low GI values are linked with numerous health benefits. Oranges are zipped with fair amounts of fiber, including pectin, cellulose, hemicellulose, and lignin. Oranges are rich in vitamins and minerals especially, Vitamin C, folate, thiamine, and potassium. Oranges are rich in various bioactive plant compounds. The two main classes of antioxidants found in oranges are phenolics and carotenoids. Oranges are an excellent source of phenolic compounds including hesperidin and anthocyanins. All citrus fruits including oranges are rich in carotenoids. The main carotenoids found in oranges are beta-cryptoxanthin and lycopene. The citric acids present in every citrus fruit including oranges, give them a sour taste. These citric acids of oranges may prevent kidney stones.

Flavonoids of oranges, especially hesperidin, may have protective effects on heart disease. According to a report, consumption of orange juice has a blood thinning effect and it may reduce the blood pressure levels. Oranges are packed with citric acids and citrates. Potassium citrate is prescribed to the patient of kidney stones. Oranges are a rich source of citrates and seem to have similar effects. Oranges are rich in vitamin C and citric acids. Both of these are known to increase the absorption of iron. So, oranges should be taken with iron rich foods in order to increase the haemoglobin levels and decrease the chances of anaemia.

Although oranges are well tolerated by most of the people, some people are allergic to oranges, and their acidity may increase the symptoms of heartburn. This is mainly due to the presence of vitamin C and citric acids.