Health Benefits of Orange

" And from the dates and grapes, you extract wine as well as healthy nourishment. Surely, there is a sign in it for any nation that thinks " [Quran 16:67]


Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall well-being.

Botanically; orange is the citrus fruit belonging to the family of Rutaceae of the genus; Citrus (which also includes pomelo, tangerine (mandarin orange) and grapefruit). Scientifically the fruit is named as "Citrus sinensis".

Orange is a tropical to semitropical, evergreen, small flowering tree growing to about 5 to 8 m tall and bears seasonal fruits that measure about 3 inches in diameter and weighs about 100-150 g. Oranges are classified into two general categories, sweet and bitter, with the former being the type most commonly consumed. Popular varieties of the sweet orange include Valencia, Navel, Persian variety and blood orange.

Fruits belonging to citrus group are described as “hesperidium”, (A hesperidium is a scientific term to describe the fruit structure belonging to citrus group. In fact, the fruit is a modified berry with tough, leathery rind. Oranage peel contains many volatile oil glands in pits. Interior flesh is composed of segments, called carpels, made up of numerous fluid-filled vesicles that are actually specialized hair cells).



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, which is very effective in persons with excess body weight. Pectin, by its action as 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, is an excellent source of vitamin C (provides about 60% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and also, scavenge harmful, pro-inflammatory free radicals from the blood.
  • Orange fruit contains a variety of phytochemicals. Hesperetin and Narigenin 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.
  • 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 also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps 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 in an important component of cell and body fluids helps control heart rate and blood pressure.

Nutrient Value

Energy 47 Kcal
Carbohydrates 11.75 g
Protein 0.94 g
TotalFat 0.12 g
Cholesterol 0 mg
Dietary Fiber 2.40 g
Vitamins
Folates 30 mcg
Niacin 0.282 mg
Pantothenic acid 0.250 mg
Pyridoxine 0.060 mg
Riboflavin 0.040 mg
Thiamin 0.100 mg
Vitamin C 53.2 mg
Vitamin A 225 IU
Vitamin E 0.18 mg
Vitamin K 0 mcg
Electrolytes
Sodium 0 mg
Potassium 169 mg
Minerals
Calcium 40 mg
Copper 39 mcg
Iron 0.10 mg
Magnesium 10 mg
Manganese 0.024 mg
Zinc 0.08 mg
Phyto-nutrients
Carotene-β 71 mcg
Carotene-α 11 mcg
Crypto-xanthin-β 116 mcg
Lutein-zeaxanthin 129 mcg
Lycopene 0 mcg



Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established that citrus fruits, especially oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants, soluble and insoluble dietary fiber have been found to be helpful in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

Dua/ Prayer
Allahummaghfirlii warhamniy wahdiniy wa 'aafiniy warzuqniy wajburniy war fa'aniy.
(Oh Allah, forgive me and have mercy on me, and keep me on the right path, and keep me healthy, and provide me with halal sources of living, and complete my shortcomings and make my rank high).
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