Oranges are one of my favorite fruits for millions of people all over the world. They are tasty, juicy and have loads of Vitamin C.
Fiber and Other Nutrients in Oranges
Oranges are good source of dietary fiber. They have around 2.4 grams of fiber per 100 grams. Fiber is known to help reduce obesity. So if you are looking to reduce weight go for oranges. I have noticed it myself that if you are feeling hungry and take a small orange, it reduces the hunger and makes your craving go away. This happens due to the fiber in the oranges. Oranges are sweet but they do not spike the blood sugar levels too fast. The reason is they have low glycemic index of just 40.
In a recent study published in the Journal of Medicinal Food, researchers discovered that overweight individuals who consumed fresh oranges 3 times a day prior to meals lost 5 times more weight than the no-orange group.
Oranges are also good source of many useful nutrients such as Flavonoids, phytochemicals, carotenoids and many other chemicals which helps us in building immunity and keeping us healthy. Many minerals such as Calcium and Potassium and Phosphorus are found in Oranges which is good for bone health.
Health Benefits Of Oranges
As we mentioned above Oranges are great source of Vitamin C. Vitamin C is known to reduce cortisol which is a stress hormone. When cortisol is present in more amount in your body it encourages development of belly fat which is one of the major causes of obesity. In fact cortisol is also known as belly fat hormone. If you are able to control the cortisol level, you will have much easier time controlling your obesity.
There are many other benefits of Vitamin C. Vitamin C fight with free radicals which can cause inflammation which is a painful condition. Examples of inflammatory diseases include arthritis, gout and asthma. Since Vitamin C fights with the root cause of inflammation you can avoid many of these complications. In case you suffer from gout here is an article about how fiber can help in gout.
Vitamin C is not the Only Protection Against Free Radicals
Since Vitamin C protects against free radicals Scientists were interested in knowing if that was the only nutrient in Oranges responsible for damage protection. They served patients with Oranges and equivalent amounts Vitamin C in Orange juice. Then they exposed the patients to Hydrogen peroxide which has free radicals. These damage the DNA. They observed that patients who had Orange juice had less damage than those who took only Vitamin C. The reason is Oranges also contain Phenolic compound which also have healing capacity.
Research Related To Oranges
One of the research found that taking 1 serving of fruit reduced the chances of stroke by 4%. The same study found that taking citrus fruits such as Oranges or grapefruit can decrease the chances of stroke by almost 20%.
In a study done by The Commonwealth Scientific and Industrial Research (CSIRO), an Australian research group says that Citrus fruits decrease the risk of some Cancers significantly.
CSIRO also mentioned that Oranges and similar citrus fruits decrease obesity when take before meals and have positive impact on other health issues such as Cardiovascular health.
There is a compound present in Oranges called Liminoids. Liminoids can help fight cancers and also reduce the production of bad cholesterol called LDL. Hence Oranges help in keeping our Cholesterol reading in the healthy range.
How To Eat Oranges
You can very easily snack on Oranges few times a day. If you eat in small proportions you can east Oranges on one or two times when you crave for some snack. Try to eat whole oranges as foods in their natural form have the nutrients in the right proportion. In case you want to consume in juice form then do not add sugar and try to consume the pulp also.
You can also experiment and add orange juice to other juices and make some mocktails. They are delicious and nutritious.
As a note of caution wash the oranges thoroughly before eating as they may be treated with pesticides.
If you are looking to maximize the benefits try to take it before food. If you are looking for other fruits which are good sources of fiber you can find the article here.