“Winter superfood” Today’s food on the show is our favorite fruit: the orange.
The immune system weakens in winter. This increases the risk of many diseases. That’s why nature created this season’s natural immune booster: orange. It is one of the most delicious fruits in the world. It also tastes sweet with a slight sourness. It is a very nutritious and low-calorie fruit.
Orange is an excellent source of vitamin C. Its consumption strengthens the immune system and also helps in the absorption of iron. It contains a lot of dietary fiber, potassium and folate. This also provides important antioxidants to the body.
Generally, doctors and nutritionists recommend eating oranges in winter. Eating orange daily provides essential nutrients to the body, improves heart health and also helps in digestion.
That’s why today in the “Winter Superfood” series we will talk about orange. You will also learn that-
What is its nutritional value? What diseases can be avoided thanks to it?
Why should you eat an orange every day in winter?
Delhi-based nutritionist Dr Anu Aggarwal says eating an orange every day in winter can be very beneficial. Eating an orange provides approximately 90-100% of the daily vitamin C requirement.
Orange is a low-calorie food. It also contains many vitamins and minerals. If you want to stay healthy in winter, including orange in your daily diet can help you.
What is the nutritional value of orange?
About 86% of an orange is water. It is rich in vitamin C, carbohydrates and fiber. It contains minerals like calcium and potassium. Apart from this, what other nutrients are present, see in the graph:
What medicinal properties are oranges known for?
The most amazing quality of orange is that it is anti-inflammatory. This means that it eliminates inflammation present in the body. Its antiviral properties are also effective against infections caused by viruses. It is protective for the skin. Thus, it protects the skin from damage caused by pollution in winter. Apart from this, what are the other qualities, see in the chart.
Why is the orange such a beneficial fruit for health?
Orange is rich in many vitamins and minerals. These nutrients keep our body healthy. With their presence, the immune system becomes so strong that no virus, bacteria or fungus is able to attack it. If you eat orange daily, it can also protect you from colds and flu.
This protects us from most diseases. What are its other advantages, see in the chart:
Let us understand some of the points given in the chart in detail.
Prevents anemia
Orange does not contain iron, but the vitamin C it contains increases the absorption capacity of iron. If we eat orange daily, the absorption of iron in the body through food becomes easier. It contains vitamin B6. Due to these two properties, hemoglobin increases in the body and the risk of anemia decreases.
Reduces the risk of cancer
Orange is an excellent source of antioxidant vitamin C. Apart from this, it also contains powerful antioxidants like flavonoids and carotenoids. These prevent cell damage caused by free radicals. Free radicals are a major cause of cancer. In this way, eating orange daily can reduce the risk of cancer.
Keeps blood pressure under control
Oranges contain adequate amounts of vitamin B6 and magnesium. In their presence, hemoglobin increases and blood pressure also remains under control. It also reduces the risk of hypertension.
Improves heart health
Many nutrients and plant compounds found in orange improve heart health. Vitamin C, flavonoids and carotenoids are particularly important. According to a study published in the National Library of Medicine, eating oranges reduces the risk of heart disease.
Blood sugar remains under control
Orange is very good for diabetic patients. The fibers it contains are useful for controlling blood sugar levels. Its glycemic index is 40 and its glycemic load is only 5. It is therefore a low sugar food and beneficial for diabetic patients.
is beneficial for bones
The calcium present in orange strengthens bones and teeth. Apart from this, vitamin C also helps in the absorption of calcium and minerals present in our diet.
eliminates inflammation
Oranges contain flavonoids and other powerful plant compounds. These have anti-inflammatory properties. If an orange is consumed daily, it helps reduce chronic inflammation. This helps treat many health problems like arthritis, obesity and heart disease.
keeps weight under control
Orange is a low-calorie fruit rich in fiber. This is why it is considered a healthy snack for weight management. Thanks to the presence of fiber, the stomach remains satisfied for a long time and also facilitates digestion. This reduces the appetite. Eating orange helps in weight management.
Some common questions related to oranges and their answers
Question: How many oranges should you eat daily?
Answer: You can eat 1-2 oranges per day. If you eat more oranges than that, too much vitamin C can cause stomach irritation and vomiting. Apart from this, excess fiber can also cause digestive problems.
Question: When is the right time to eat orange?
Answer: Orange has a cooling effect. It should therefore only be consumed during the day. Apart from this, do not eat orange immediately after meals or before sleeping. Eating orange after meals can increase acid in the stomach, which can cause digestive problems. Eating right before bed can weigh down your stomach and cause problems sleeping.
Question: Do oranges have any side effects?
Answer: Eating too many oranges can lead to an overload of vitamin C and fiber in the body. This can cause nausea, vomiting, bloating and diarrhea.
It can also cause these problems:
Symptoms of gastroesophageal reflux disease (GERD) may appear. If there is already a problem with GERD, its symptoms can become serious. If you take beta blockers for hypertension, eating too much orange at one time increases the risk of kidney damage. .
Question: Who should not eat oranges?
Answer: These people should not eat oranges:
Those who have a stomach ulcer. Those who have a GERD problem. Those who have hyperkalemia, that is, potassium has increased a lot in the body.
Question: Does eating too many oranges affect sleep?
Answer: Yes, eating too much orange does not cause sleep. Excess vitamin C can cause heartburn and stomach upset. In such a situation, it becomes difficult to sleep. People suffering from insomnia (sleep disorder) may see their condition worsen.
Question: Can eating orange cause kidney damage?
Answer: No, orange generally helps kidney function. However, under certain conditions it can be dangerous for the kidneys:
If you are taking medication (beta blockers) for hypertension. If you are also taking potassium from another source.
Graphic: Ankur Bansal
………………………….. from the superfoods series, Winter Superfoods – 12 reasons to eating Amla in winter: Amrit is considered in Ayurveda
In Ayurveda, Amla juice is considered to be a chemical that can prevent aging. It is such a beneficial fruit that Ayurveda calls it a gift of nature. …