Current Favorite - Oranges

March 11, 2017

I have been obsessed with oranges lately. What isn't there to like? A bright orange fruit filled with sweet juice can brighten up even the gloomiest days. Whether you eat an orange or turn it into orange juice, there are several reasons why everyone should aim to eat more oranges! 

 

 

 

So what's so great about oranges anyway? Below are just a few health benefits:

 

Vitamin C:

Oranges are known for being great sources of vitamin C, but many might not realize that just ONE large orange can provide an individual with 100% of DV for Vitamin C. Although oranges are not great sources of iron, eating foods high in vitamin C can improve iron absorption which in turn can help reduce risk of anemia. In addition, Vitamin C is a great antioxidant, which you can't get enough off especially during the flu season. Vitamin C also is need to make collagen (Office of Dietary Supplements, 2017).

 

How much vitamin C should you aim to get? 

  • Adult males need about 90mg and adult females need about 75mg. 

What else is high in vitamin C? 

  • Red & Green pepper and Kiwi's. 

Additional information:

  • deficiency in United States is pretty rare

  • vitamin c has been a popular remedy for the common cold, however research shows that for most people taking Vitamin C supplements will not reduce risk of getting sick. however, it may shorten the duration of the cold or have milder symptoms. 

  • be careful with supplementing that you don't get too much vitamin C. there is an upper limit of 2,000mg that would result in adverse effects. 

 

Fiber:

Oranges are also a great source of fiber. One orange can provide18% of DV for fiber. Fibers of course are good for digestive system and most of us aren't getting enough of it so what an easy way to add it to your diet! The combination of antioxidants and fiber could be linked to decrease risk of heart disease (Fiber, 2016).

 

Side note: make sure to eat the orange whole and not in juice form to get all the fiber out of it. 

So next time you are looking for an easy snack or a quick way to brighten up your breakfast, grab an orange! Not only are they delicious, but they are healthy for you as well.

References:

1. Office of Dietary Supplements - Vitamin C. (n.d.). Retrieved March 11, 2017, from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

2. Fiber. (2016, April 12). Retrieved March 11, 2017, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

 

 

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