Citrus fruits are highly recommended for the great benefits they bring to health. One of the most consumed is the orange, which helps increase the level of defenses in the body and contains a large amount of vitamins, antioxidants and minerals. Every balanced diet includes a percentage of fruit, and the orange is one of the most nutritionally interesting.
80% of the composition of the orange is water. Among the most common forms of consumption is the juice that is extracted from the fruit, but it is also eaten without liquefying it. A whole piece of orange is another option that is as healthy as it is delicious.
What are the vitamins in orange
What does orange bring us? This delicious fruit contains a large amount of vitamins, among which C, A and folate stand out.
As you already know, oranges have vitamin C and, therefore, by eating them regularly, they help us acquire this nutrient naturally. It should be said that vitamin C is necessary for the body and this fruit provides 60% of the amount needed in the body. It is an antioxidant that helps fight harmful free radicals generated in the body.
Vitamin C is also necessary for tissue repair and growth , because it helps form proteins that make up ligaments, tendons, and skin. In addition, among the vitamins in orange, C accelerates wound healing and helps absorb iron.
If you want to know more about this nutrient, see our post What are the benefits of Vitamin C.
This is another of the nutrients that orange gives us that is essential for the retina to function properly, especially in areas with low light or night vision. It also favors the good condition of the mucous membranes and the skin . In addition, within the orange vitamins, A participates in the maintenance and formation of teeth, bone and soft tissue.
The presence of vitamin A in food occurs in two ways:
- Carotenoids : they are pigments of dark tones found in foods of vegetable origin, as is the case with oranges. When ingested, the body transforms them into the active form of vitamin A.
- Retinol : This is the active form of this vitamin. It is found in foods of animal origin such as whole milk or liver.
If you wonder what vitamins oranges have, folates are essential nutrients to take into account. They are also known as vitamin B9 or folic acid, and they are key because they are involved in the creation of red blood cells and the development of the nervous system. They also participate in the synthesis of genetic material as well as in the production of antibodies.
Folates are also important in preventing spina bifida during pregnancy and anemia.
Other vitamins in orange are the following:
- vitamin B1
- vitamin B2
- vitamin B3
- vitamin B5
- vitamin B6
- B12 vitamin
- Vitamin D
- Vitamin E
Other nutrients in orange
If you ask yourself “What happens if I eat an orange every day?”, you have to know that this fruit gives us much more than a high content of vitamins:
- Potassium : is a mineral present in vegetables. It is essential for the generation and transmission of the nerve impulse. It also participates in muscle contractions and in the external and internal water balance of the cell. The consumption of fruits, vegetables, nuts and legumes helps to obtain the necessary potassium to prevent cramps.
- Fiber – Orange contains both soluble and insoluble fiber. The insoluble one provides a greater volume to the stool and favors the rapid transit of food through the digestive tract. Instead, soluble fiber is responsible for capturing water creating a bulky gel substance, helps digestion , soften and eliminate stool. The fiber of the orange is found especially in the white area located between the pulp and the rind.
- Minerals : magnesium, calcium, sulfur and phosphorus that provide benefits by helping the body to fulfill vital functions and prevent both diseases and health disorders.
Health benefits of orange
What are the diseases that orange prevents? Due to the nutrients and properties of the orange, the consumption of this fruit provides great health benefits:
- Prevents colds : the contribution of vitamin C strengthens the immune system, so the consumption of oranges in winter reduces the risk of contracting a cold.
- Reduces cholesterol : it favors the regulation of blood sugar due to its soluble fiber content.
- Prevents degenerative diseases : for example, cataracts or vision loss, since oranges have vitamin C and have antioxidant power.
- Promotes weight loss : orange is a good ally for weight loss, as it contains few calories and has a great satiating effect.
- Minimizes inflammation : orange contains hesperidin, which helps reduce inflammation naturally, that is, without resorting to the intake of medications.
- Eliminates uric acid : promotes blood flow thanks to the antioxidants and vitamin C it contains.
- It has diuretic effects : orange favors the elimination of unnecessary liquids in your body, avoiding the feeling of heaviness and swelling.
- Rejuvenates : its high content of vitamins helps to promote the cellular activity of the organism, favoring a rejuvenation of most cells. In this way, the condition of your skin will improve regardless of how old you are.
To benefit from all the properties of the orange, we recommend you try some of our recipes that take this delicious fruit into account:
- How to make orange sole .
- How to make orange sauce .
- How to make orange marmalade without sugar .