Orange, like any citrus fruit, is rich in vitamin C. But is that what makes it so attractive for health? The endocrinologist told about the beneficial properties of this sunny fruit.


Elena Syurakshina, endocrinologist of the highest category, candidate of medical sciences, nutritionist, spoke about the most important properties of oranges for human health. How informs Roskachestvo website, this fruit is rich in beta-carotene, folic acid, B vitamins, ascorbic acid, vitamins H and PP, as well as minerals necessary for the normal functioning of the body – potassium, zinc, iron, molybdenum, calcium, magnesium, phosphorus and sodium.

Despite the fact that the orange is sweet, its glycemic index is quite low – from 31 to 51 units in different varieties. One medium-sized fruit contains about 18% of the daily value of dietary fiber.

Cardiovascular Protection

The flavonoids in oranges can prevent heart disease. Scientists have found that flavonoids have anticoagulant properties, they help stabilize blood pressure and cholesterol levels. This is necessary to maintain the health of blood vessels and the heart. Potassium helps prevent arrhythmia, reduces the risk of death from heart disease.

Oranges are rich in fiber, folic acid and choline – they have a positive effect on the cardiovascular system and heart muscle. Oranges have an antioxidant, hypolipidemic effect, slow down chronic inflammation, which is initiated by free radicals. Regular consumption of oranges is a way to reduce the risk of hypertension in the elderly.

Fiber helps to reduce the level of “bad” cholesterol – low-density lipoprotein – in the body. For a noticeable effect, doctors advise eating just one large fruit every day.

Benefits for the immune system

Ascorbic acid, which is abundant in citrus fruits, helps to neutralize free radicals, which often cause serious diseases, including cardiological and oncological ones. Ascorbic acid can destroy harmful bacteria, helping the body resist viruses and infections, while acetylsalicylic acid helps reduce fever. So oranges are the best natural prevention and protection against seasonal diseases.

Vision benefits

The chemical composition of orange (in particular, vitamin A) helps prevent age-related eye diseases, improve the quality of night vision, slow down macular degeneration, and prevent cataracts. And plant pigments flavonoids (thanks to them orange orange color) favorably affect the condition of small vessels.

Help in the fight against excess weight

Citrus fruits perfectly tame excessive appetite, have a low glycemic index. For this reason, nutritionists often recommend oranges as a snack. Due to the high content of fiber and vitamins, glucose is slowly absorbed, which is important when dieting.

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Benefits for women and men

Antioxidants in oranges slow down the aging process, improve the condition of nails and skin, hair, protect against the harmful effects of the environment and ultraviolet radiation. One orange activates the production of collagen, which improves skin tone.

Benefits of orange zest

In the zest – a significant amount of citric and pectic acid, this is an excellent antiviral agent. Therefore, the zest is good to use in the treatment of SARS to relieve symptoms – cough, nasal congestion, headache. Citrus fruits accelerate wound healing, as the phytoncides contained in these fruits help to resist pathogens.

The zest contains a lot of essential oils – this is an effective anti-inflammatory and antimicrobial agent. It also improves digestion, relieves nausea and heartburn. Moreover, orange peel essential oils strengthen the immune system and nervous system – this is especially important for those suffering from insomnia. Some research suggests that citrus essential oils can improve memory. Zest is good to add to salads, use in meat sauces, brew with tea.

The benefits and harms of orange juice

Only natural juice without additives is useful, which was squeezed out no earlier than 10 minutes before drinking. Then the ascorbic acid contained in it will be assimilated. It is better not to strain the juice, but to drink it with pulp in order to preserve the maximum fiber. True, in terms of fiber content, the juice will still significantly lose to the whole fruit.

Orange juice has a diuretic, hypotensive, hematopoietic, vasoconstrictive, hemostatic effect. In order to see these properties in full, it is important to drink the juice correctly, to comply with the norm. For healthy people, it is better to drink it in the morning – with food. If you drink it on an empty stomach, you can provoke heartburn, especially in those who have increased acidity of gastric juice. Contraindication is also peptic ulcer of the stomach or duodenum, acute pancreatitis, hepatitis and colitis.

Freshly squeezed orange juice can damage tooth enamel due to acidity, so you should drink it through a straw. It is also important to be aware of a possible allergic reaction – especially for babies, pregnant and lactating women. The maximum recommended dose of natural juice is a serving of 250–300 ml.

Oranges in cosmetology

Orange peel as part of face masks perfectly prevents inflammatory reactions in skin cells that are caused by ultraviolet radiation. Such masks slow down the aging process, reduce swelling, improve skin tone and activate the production of your own collagen.

Formerly online edition “Teacher’s newspaper” reported health benefits of tea.