Health benefits of oranges:
Nutrients in oranges are plentiful and
diverse. The fruit is low in calories, contains no saturated fats or
cholesterol, but is rich in dietary fiber, pectin. Pectin, by its virtue as a
bulk laxative, helps to protect the mucous membrane of the colon by decreasing
its exposure time to toxic substances as well as by binding to cancer-causing
chemicals in the colon. Pectin has also been shown to reduce blood cholesterol
levels by decreasing its re-absorption in the colon by binding to bile acids in
the colon.
Oranges, like other citrus fruits, are an
excellent source of vitamin C (provides 53.2 mg per 100 g, about 90% of DRI);
Vitamin C is a powerful natural antioxidant. Consumption of foods rich in
vitamin C helps the body develop resistance against infectious agents and
scavenge harmful, pro-inflammatory free radicals from the blood.
Orange fruit contains a variety of
phytochemicals. Hesperetin, naringin, and naringenin are flavonoids found in
citrus fruits. Naringenin is found to have a bio-active effect on human health
as antioxidant, free radical scavenger, anti-inflammatory, and immune system
modulator. This substance has also been shown to reduce oxidant injury to DNA
in-vitro studies. Total antioxidant strength (ORAC) of oranges (navel variety)
is 1819 µmol TE/100 g.
Oranges also contain very good levels of
vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes,
beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have
antioxidant properties. Vitamin A is also required for maintaining healthy
mucus membranes and skin and is essential for vision. Consumption of natural
fruits rich in flavonoids helps the body to protect from lung and oral cavity
cancers.
It is also a very good source of B-complex
vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential
in the sense that body requires them from external sources to replenish.
Orange fruit also contains a very good
amount of minerals like potassium and calcium. Potassium is an important
component of cell and body fluids that helps control heart rate and blood
pressure through countering sodium actions.
Citrus fruits, as such, have
long been valued for their wholesome nutritious and antioxidant properties. It
is scientifically established fact that citrus fruits, especially oranges, by
virtue of their abundance in vitamins, antioxidants, and minerals, have many
proven health benefits. Moreover, it is now beginning to be appreciated that
the other biologically active, non-nutrient compounds in the citrus fruits such
as phyto-chemical antioxidants, soluble and insoluble dietary fiber helps in
cutting risk for cancers, chronic diseases like arthritis, obesity, and
coronary heart diseases.
Dr.S.Senthil Karunakaran, M.D(Siddha)
AVIZTHAM SIDDHA HOSPITAL
No 6, Mounasamy Mutt Street,
Ambattur O.T, Chennai – 53
Contact no: 9444403023
Email; drkarunakaran@gmail.com
