Orange
Overview
The orange is the fruit of various citrus species in the family Rutaceae; it primarily refers to Citrus × sinensis, which is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange.
Nutrition Facts
Calories (100g): 47 cal
Macronutrients (% Daily Value*)
Total Fat · 0.1 g (0%)
Total Carbohydrate · 12 g (4%)
Dietary fiber · 2.4 g(9%)
Sugar · 9 g(0%)
Protein · 0.1 g (1%)
Health Effects
Benefits
- Orange helps reduce stroke risk. Orange is a source of flavonoids, such as hesperidin, and vitamin C, with powerful antioxidant effects, which improve the function of blood vessels and have anti-inflammatory effect. In addition, orange contains large amounts of potassium, which is a mineral that helps to increase the relaxation of blood vessels, allowing blood to circulate more easily, helping to lower blood pressure, which can contribute to stroke.
- Orange strengthens the immune system. Orange is rich in nutrients such as vitamins A, B and C, and folate that stimulate the production of white blood cells that are essential defense cells to prevent and fight infections.
- Orange promotes intestinal health. Orange is rich in fibers such as pectin, cellulose, and hemicellulose, which aid in digestion and help the intestine to function better, increasing the formation of fecal bolus and accelerating intestinal transit, being useful for the intestinal microbiota, the formation of fecal bolus and improves constipation.
Possible side effects
- Individuals who suffer from heartburn may experience worsening of the symptom because oranges contain organic acids, mainly citric acid and ascorbic acid.
Quantity recommendations
- The best way to ingest the orange is together with the bagasse to use all its fiber. To get the benefits of oranges at least one raw orange or 150 mL of its natural juice should be consumed per day.
