There are some orange nutrition facts and hopefully you can add insight and added friends like to eat this fruit. Oranges are my favorite fruit, fruit prices are relatively affordable for the medium has a nutrient content is very worthwhile for our bodies.
Citrus Nutrition and Benefits
These orange nutrition facts that I summarized from various sources:
1.Vitamin C
As anti-oxidants, essential water-soluble vitamin plays a key role in the formation of collagen which is a basic component of connective tissue formation in the body. Optimal formation of collagen is necessary for the formation of ligaments, tendons, dentin, skin, blood vessels, and bones. Also assist the process of wound healing and tissue repair.
Vitamin C also plays a role in the process of absorption of inorganic iron (iron from non-animal food), so as to prevent and help cure anemia. Now that vitamin C is also drawing attention because of its ability as an antioxidant, which may help prevent cell damage caused by the activity of free radical molecules. Molecules in the body of free radicals oxidize proteins, fatty acids, and DNA. Free radical damage has implications for the emergence of a number of diseases, including cancer, cardiovascular, and cataracts.
Significantly, recent research suggests that high intake of vitamin C from food, including fresh citrus, can prevent the increase in oxidized LDL. High levels of oxidized LDL is the main factor of developing heart disease. Several epidemiological studies have indeed shown a significant association between vitamin C intake with risk of death from cardiovascular disease.
2. Carbohydrates (sugars and dietary fiber,
Carbohydrates in orange are simple carbohydrates, ie fructose, glucose, and sucrose. Complex carbohydrates in the form of non-starch polysaccharides (commonly known as dietary fiber) are good for health. Dietary fiber in the body will bind water-soluble nutrients in a gel-matrix, so that it can slow down the emptying of the stomach and the digestive process and absorption. It would extend the state of satiety, and decrease the rate of absorption of glucose so that it can help prevent blood sugar spikes.
Dietary fiber also helps lower cholesterol levels in plasma by disrupting the process of reabsorption of bile acids. By eating a medium-size orange in one day, food fiber is approximately 3.0 g, can contribute significantly to meeting the needs of substance to the body which suggested that about 25 g per day.
Dietary fiber also helps lower cholesterol levels in plasma by disrupting the process of reabsorption of bile acids. By eating a medium-size orange in one day, food fiber is approximately 3.0 g, can contribute significantly to meeting the needs of substance to the body which suggested that about 25 g per day.
3. Potassium
This plays an essential mineral to maintain a balance of acid and water in the body. As an important component of electrolytes, potassium plays a role in transmission of nerve impulses to muscles, the muscle contraction, and maintaining normal blood pressure. Potassium intake is recommended as much as 2000 mg per day. Most of the amount that can be filled with oranges. Glass, 225 ml, orange juice provides 500 milligrams of potassium.
orange nutrition facts
4. Folate
The intake of food with high content of folate, like oranges, fresh or in juice form, will increase levels of folate. Increased levels of folate will reduce homocysteine levels, which is toxic to blood vessel walls. With decreasing levels of homocysteine, the risk of cardiovascular disease is also reduced. Folate helps produce DNA and RNA, and maturation of red blood cells, which in turn can prevent anemia. Consumption of folate per day is recommended for women 180 mcg and 200 mcg for men. Most of these needs could be supplied from the oranges. In one cup, 225 ml, orange juice contained 75 mcg of folic acid for the body.
5. Calcium
Orange as a source of vitamin C is also thought to provide both preventive and therapeutic effect against diseases such as bone loss (osteoporosis), kidney stones, impaired cognitive function, and asthma. But further research will be needed to prove the allegations.
orange nutrition facts
6. Thiamin / Vitamin B1
Being able to convert food into energy.
7. Niacin or Vitamin B3
This vitamins, according to research can reduce the risk of getting Alzheimer's by 80 percent, Alzheimer's is a brain disorder and to reduce the risk of dementia.
Nutritional content of oranges and benefits
8. Vitamin B6 / Pyridoxine
Able to increase the hemoglobin is important for the circulation of oxygen in the body. Nutrient content is very good for treating various diseases, such as asthma, bronchitis, tuberculosis, rheumatism, kidney failure, reduce the amount of cholesterol in the body, prevent diabetes, cure arthritis, high blood pressure, alcoholism, to pneumonia.
9. Phosphorus
Phosphorus is a constituent of bones and teeth. as well as forming an organic energy (ATP) in muscle contraction and synthesis processes. Deficiency of P element will cause the body is weak, stunted growth, as well as abnormal growth of bones and teeth. Phosphorus deficiency symptoms are the body sluggish and poor appetite.
orange nutrition facts
10. Magnesium : Able to regulate blood pressure
12. Copper : Form hemoglobin, collagen and maintaining healthy nerves. if the oyster copper minerals, the body will experience anemia (lack of blood), arthritis and fatigue.
13. Riboflavin / Vitamin B2 : Serve to protect the body from cancer, prevent migraine headaches and cataracts.
orange nutrition facts
14. Pantothenic acid / Vitamin B5
Assist the enzyme in the process of transformation of carbohydrate and fat into energy.
Assist the synthesis of acetylcholine, a brain chemical that plays a role in the transmission of electrical signals between brain cells.
Important for the activity of the adrenal glands, especially in the formation of hormones.
Controlling stress due to migraine, chronic lethargy syndrome and other emotional disorders, also known as anti-stress vitamin.
Required in the process of formation of the immune system, especially to maintain brain health.
Handling allergies, headaches, arthritis, psosiaris, insomnia, asthma and a host of infectious diseases.
Assist various neurological disorders associated with brain such as neuritis, epilepsy and cerebral blood vessel constriction.
15. Phytochemical compounds
Compounds typical of this plant has broad physiological effects and help prevent the spread of various types of chronic diseases, including cancer and heart disease. Prevention mechanism includes the ability as an antioxidant, its effect on cell division process, increasing the activity of enzymes in eliminating carcinogens (cancer causing substances), and blocking of nitrosamine compounds. Intake of these compounds can only be met through the consumption of foods of plant origin, one orange, as part of the daily diet.
orange nutrition facts
Orange is an advantage not contain:
Sodium
Fat
Cholesterol
Calorie content of lace
That way it will not raise concerns for those who are trying to lose weight. as a picture of a medium-sized fresh orange contains only 60-80 kcals.
orange nutrition facts
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