2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2024-01-07 21:59
Pomaranče so polne vitaminov in mineralov, beta-karotena, kalija, magnezija in vlaknin. Njihove alkalizirajoče in razstrupljevalne lastnosti ohranjajo vaše telo zdravo. Bogati so z vitaminom C, močnim antioksidantom.
Povprečna pomaranča na različne načine koristi vašemu zdravju. Lahko pomaga pri izgubi teže in poveča imunost. Njegove protivnetne, protivirusne in protimikrobne lastnosti bi lahko na različne načine koristile človeku. Pomarančni sok ima protivnetne lastnosti in študije kažejo, da bi lahko pomagal pri zdravljenju kroničnih bolezni (1).
Lastnosti pomaranč ponujajo številne koristi za zdravje. V tem prispevku bomo videli, kakšne so te koristi in katere znanstvene študije jih podpirajo.
Kazalo
- Kakšne so zdravstvene koristi pomaranč?
- Katere so različne vrste pomaranč?
- Kakšen je prehranski profil pomaranč?
- Kakšni so stranski učinki uživanja preveč pomaranč?
- Koliko pomaranč lahko pojeste na dan?
Kakšne so zdravstvene koristi pomaranč?
1. Lahko pomaga pri hujšanju
Poročila kažejo, da vlaknine v pomarančah lahko spodbujajo sitost, kar lahko prispeva k izgubi teže. Ugotovljeno je bilo, da cele pomaranče boljše spodbujajo sitost kot pomarančni sok (brez vlaknin) (2).
Vlaknine v pomarančah vas lahko nasitijo in na koncu pojeste manj. To nizkokalorično sadje lahko nadomestite za sladice, zaradi česar ne boste hrepeneli po sladkem.
2. Lahko zakasni staranje kože
Pomaranče, tako kot večina drugih citrusov, lahko pomagajo preprečiti poškodbe kože, ki jih povzročajo UV žarki. V študijah na miših bi uživanje nezrelih ekstraktov citrusov lahko zmanjšalo globino gub in upočasnilo razgradnjo kolagena (3).
Pomaranče vsebujejo organske kisline, vitamine, minerale, vitamin C in flavonoide. Ti bi lahko imeli vlogo pri zdravju kože (3).
Nekateri nezanesljivi dokazi kažejo, da lahko lokalna uporaba pomaranč tudi nahrani kožo. Njihova vsebnost vode lahko tudi hidrira kožo in pospeši proizvodnjo kolagena. Vendar je za to potrebno več raziskav.
3. Lahko uravnava ravni krvnega tlaka
Pomaranče (in njihov sok) so bogate s kalijem, ki pomaga uravnavati krvni tlak. Nekatere študije tudi kažejo, da lahko komercialni pomarančni sok pomembno vpliva na krvni tlak in druge s tem povezane bolezni (4).
4. Lahko zniža raven holesterola
Dolgotrajni vnos pomarančnega soka je bil povezan z nižjo ravnijo holesterola pri moških in ženskah. Sok bi lahko zmanjšal raven celotnega holesterola in raven slabega holesterola (5).
Pomaranče so bogate z vlakninami (pektin). Študije na podganah kažejo, da lahko ta vlaknina pomaga znižati raven holesterola v jetrih in serumu (6).
Vlaknine lahko tudi preprečijo absorpcijo holesterola v vašem prebavnem traktu. Menijo tudi, da poleg vlaknin lahko vitamin C, kalij in flavonoidi v sadju pomagajo tudi pri zniževanju holesterola.
5. Lahko spodbuja zdravje srca
Študije kažejo, da lahko hrana, bogata z vitaminom C, na primer pomaranče, pomaga preprečevati bolezni srca, tako da ohranja raven holesterola na nizki ravni (7).
Vitamin C v sadju tudi preprečuje strjevanje krvi. To preprečuje trombozo (lokalno strjevanje krvi) in zmanjšuje tveganje za srčni napad (7).
Kalij v pomarančah, kot smo že razpravljali, lahko zniža krvni tlak in zmanjša tveganje za bolezni srca in ožilja (4).
6. Lahko pomaga pri zdravljenju diabetesa
V nigerijski študiji je pomaranče skupaj z drugim sadjem veljalo za varno, če jih jedo sladkorni bolniki. To je bilo povezano z zdravim glikemičnim odzivom sadja v telesu (8).
Mehkoba sadja je odličen vir vlaknin. Vlaknine pomagajo upočasniti absorpcijo sladkorja in izboljšati raven sladkorja v krvi (9).
Vendar ni raziskav, ali zlasti oranžna vlakna pomagajo zniževati raven glukoze v krvi. Nekateri verjamejo, da zmeren glikemični indeks pomaranč lahko pomaga pri diabetesu, vendar tudi to ni dokazano.
Če želite popolnoma absorbirati vlaknine, se izogibajte ekstrahiranim sokovom in pojdite na celo sadje (10).
7. Maj prepreči ledvične kamne
Pomanjkanje citrata v urinu lahko povzroči ledvične kamne. Pomaranče (in njihov sok) lahko pomagajo povečati raven citrata v urinu in zmanjšajo tveganje za ledvične kamne (11).
Oranges (and the juice) also contain calcium that may reduce the risk of stones (11).
8. May Help Treat Anemia
The vitamin C in oranges may promote iron absorption. Iron cannot be fully absorbed in the body without the help of vitamin C (a nutrient that oranges are loaded with) (12). Snacking on at least one orange every day may help in the treatment.
Oranges contain folic acid as well. Some research shows that this nutrient may help prevent megaloblastic anemia, a blood disorder that causes fatigue (13).
9. May Help Boost Immunity
Oranges are rich in vitamin C. Some research states that this nutrient can help boost immunity (14). Though there is no direct research stating oranges can promote immunity, its vitamin C content could help.
The fruits contain many other essential nutrients like folate and copper, which may also promote immune health.
10. May Reduce The Risk Of Colon Cancer
Rat studies show that orange juice may help inhibit colon cancer. The fruit (and its juice) contain hesperidin, which is a flavonoid with chemopreventive potential (15).
The fiber in oranges may help reduce the risk of colon cancer. Oranges also contain other important chemopreventive agents that help in this regard (16).
However, some research states that a high intake of orange/yellow fruits may increase the risk of colorectal cancer in men. The mechanism behind this is yet to be studied (17).
The fiber in oranges also helps treat constipation and aids digestion. It is believed that the less fructose in oranges makes them less likely to cause gas. Research is limited here, though.
11. May Promote Eye health
You must have heard how orange-colored fruits and vegetables promote eye health and protect vision. Eating oranges can offer significant eye benefits as the flavonoids in them help boost vision health. Studies showed that participants who consumed oranges were found to have a reduced risk of age-related macular degeneration (18).
Additional studies are required to validate these findings.
12. May Help Treat Polycystic Ovary Syndrome
You should follow a diet that contains low glycemic index foods to combat PCOS. Orange has a low glycemic index and is suitable for those with PCOS. Oranges also improve insulin resistance, which is thought to be the origin of PCOS (19).
Oranges are quite popular. They taste refreshing, but more importantly, they contain important antioxidants that promote human health. Though oranges are common, they are available in different types that we may not be aware of.
What Are The Different Types Of Oranges?
The most common types of oranges are the Washington navel, blood oranges, and valencia.
Oranges are likely to have originated in southern China, northeastern India, and other parts of southeastern Asia. They have since been hybridized, re-hybridized, and altered so much that there are hundreds of orange varieties found around the world today.
While we have understood the benefits of oranges, it is important to understand the fruit’s nutritional values and its various applications that make it so potent.
What Is The Nutritional Profile Of Oranges?
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Protein | Amounts Per Selected Serving | Total Carbohydrate | Dietary Fiber | Starch | Sugars | Amounts Per Selected Serving | Vitamin A | Vitamin C | Vitamin D | Vitamin E (Alpha Tocopherol) | Vitamin K | Thiamin | Riboflavin | Niacin | Vitamin B6 | Folate | Vitamin B12 | Pantothenic Acid | Choline | Betaine | Amounts Per Selected Serving | Calcium | Iron | Magnesium | Phosphorus | Potassium | Sodium | Zinc | Copper | Manganese | Selenium | Fluoride |
Oranges, raw In pre-historic times, Europeans recognized the medicinal properties of oranges and stocked them on long sea voyages to prevent scurvy. These citrus powerhouses are important sources of vitamin C and folate. Oranges also contain significant antioxidants, such as beta-carotene and other flavonoids. But does this mean you can eat as many oranges as you want? Well, maybe not. Excess intake of oranges may cause certain undesirable effects. What Are The Side Effects Of Eating Too Many Oranges?Oranges are great for you, but only when consumed in moderation. As they are highly acidic, oranges may lead to heartburn if consumed in excess. They can also aggravate symptoms of GERD (gastroesophageal reflux disease) (20). Due to their acidic content, eating too many oranges can also lead to indigestion (21). Consuming too many oranges may also cause abdominal pain. One study states the case of an individual who had developed severe abdominal pain after consuming oranges. Its high fiber content could be the reason (22). Some anecdotal evidence states that eating too many oranges may also lead to diarrhea. However, we need more research to prove this statement. Hence, it is important you keep a check on the number of oranges you are consuming in a day. How Many Oranges Can You Eat In A Day?There is no concrete research on this – but looking at the high vitamin C levels and the abundance of other beneficial phytochemicals, you can consume one to two oranges a day. ConclusionThe antioxidants and other anti-inflammatory compounds in oranges help treat and prevent chronic disease. However, ensure you do not consume them in excess. Eating one to two oranges a day is sufficient. Expert’s Answers For Readers’ QuestionsHow long do oranges last? Soon after an orange is picked from the tree, it will last for about three weeks at room temperature. How to store oranges? Store whole oranges in the refrigerator to extend their shelf life for up to two months. Canning oranges or making jams and jellies are the other ways you can preserve the fruits (23). What is the difference between mandarin and orange tangerine? Tangerines are smaller and sweeter than oranges while larger than mandarins. Tangerine has a reddish-orange skin that distinguishes it from the lighter-skinned mandarin and the brighter-skinned orange. Can you freeze oranges? Yes. Though frozen fruit is not as good as the fresh variety, oranges aren’t too bad when frozen and thawed. Freezing is one of the most practical ways to preserve fruits at home. The extreme cold retards the growth of microorganisms and slows down the process of rotting. Frozen oranges will continue to retain most of their nutrition and flavor. Freeze them whole, in pieces, or packed in syrup. What happens if you eat oranges every day? Eating an orange or two every day is a wonderful way of providing your body with the goodness of important antioxidants and phytochemicals. You will enjoy all of the benefits discussed in this article when you make oranges a part of your regular diet. Are oranges good for pregnant women? Oranges are a nourishing addition to the diets of pregnant women. However, orange juices available in tetra packs are not recommended as they may contain preservatives that may be harmful during this period. Can you eat oranges while breastfeeding? Your body needs more vitamin C during breastfeeding as compared to pregnancy. Oranges are excellent sources of vitamin C and work as wonderful energy boosters. They also help absorb more iron from food. Hence, you might want to eat oranges or drink orange juice while breastfeeding. However, you need to exercise constraint as oranges contain a high amount of citrus and acid. If your baby shows any symptoms after you start consuming oranges, please stop orange intake. Reintroduce after a few days to check for any side effects. Make sure to consult your doctor. Can you eat oranges on an empty stomach? No. Oranges are generally acidic, and eating them (or any acidic fruit) on an empty stomach may trigger symptoms of acid reflux. 23 sourcesStylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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