Finnaly..I have finished my test
and for celebrate that i have an article.....
Benefits of Oranges
One medium orange
(approximately 154 grams) contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary
fiber) as well as 1 gram of protein.
One orange provides 130 percent of your vitamin C needs for the
day, 2 percent of vitamin A needs, 6 percent of calcium and 0 percent of iron.
Oranges also contain
thiamin, riboflavin, niacin,vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese,
selenium and copper. Because of their high vitamin C content (over twice the
daily need) oranges are associated with boosting the immune system.
Oranges also contain choline, zeaxanthin, and carotenoids.
Choline is an
important nutrient found in oranges that helps with sleep, muscle movement,
learning and memory. Choline also helps to maintain the structure of cellular
membranes, aids in the transmission of nerve impulses, assists in the absorption
of fat and reduces chronic inflammation.
Zeaxanthin and
carotenoids have antioxidant effects and have been shown to have an inverse
relationship with overall cancer rates and prostate cander in particular.
Possible health benefits of consuming oranges
Stroke: According to the
American Heart Association, eating higher amounts of a compound found in citrus
fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had
a 19 percent lower risk of ischemic stroke than women who consumed the least.
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be
just as important because of its vasodilation effects. According to the
National Health and Nutrition Examination Survey, fewer than 2 percent of US
adults meet the daily 4700 mg recommendation.
Also of note, a high
potassium intake is associated with a 20 percent decreased risk of dying from
all causes.
Cancer: According to a study
published in the American Journal of Epidemiology, consuming bananas, oranges
and orange juice in the first two years of life may reduce the risk of developing childhood leukemia.
As an excellent source
of the strong antioxidant vitamin C, oranges can also help combat the formation
of free radicals known to cause cancer. While an adequate vitamin C intake is
necessary and very beneficial as an antioxidant, the amount necessary to
consume for therapeutic purposes for cancer is beyond oral intake.High fiber intakes from fruits and vegetables are associated
with a lowered risk of colorectal cancer.
Heart health: The fiber, potassium, vitamin C and choline content in oranges
all support heart health. An increase in potassium intake along with a decrease
in sodium intake is the most important dietary change that a person can make to
reduce their risk of cardiovascular disease, according to Mark Houston, M.D,
M.S, an associate clinical professor of medicine at Vanderbilt Medical School
and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
In one study, those
who consumed 4069 mg of potassium per day had a 49 percent lower risk of death
from ischemic heart disease compared with those who consumed less potassium (about 1000 mg
per day).
High potassium intakes
are also associated with a reduced risk of stroke, protection against loss of
muscle mass, preservation of bone mineral density and reduction in the
formation of kidney stones.
Diabetes: Studies have shown
that type 1 diabetics who consume high-fiber diets have lower blood glucose
levels and type 2 diabetics may have improved blood sugar, lipids and insulin
levels. One medium banana provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38
g/day for men.
Skin: The antioxidant
vitamin C, when eaten in its natural form (as in an orange) or applied
topically, can help to fight skin damage caused by the sun and pollution,
reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role
in the formation of collagen, the support system of your skin