2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2024-01-07 21:58
Naranče su prepune vitamina i minerala, beta-karotena, kalija, magnezija i vlakana. Njihova alkalizirajuća i detoksikacijska svojstva održavaju vaše tijelo zdravim. Bogate su vitaminom C, snažnim antioksidansom.
Prosječna naranča koristi vašem zdravlju na razne načine. Može pomoći u mršavljenju i ojačati imunitet. Njegova protuupalna, antivirusna i antimikrobna svojstva mogla bi koristiti ljudima na razne načine. Sok od naranče ima protuupalna svojstva, a studije sugeriraju da bi mogao pomoći u liječenju kroničnih bolesti (1).
Svojstva naranče nude mnoštvo zdravstvenih blagodati. U ovom ćemo postu vidjeti koje su to prednosti i koje znanstvene studije podupiru njih.
Sadržaj
- Koje su zdravstvene prednosti naranče?
- Koje su različite vrste naranči?
- Koji je nutricionistički profil naranče?
- Koji su nuspojave prejedanja previše naranči?
- Koliko naranči možete pojesti na dan?
Koje su zdravstvene prednosti naranče?
1. Može pomoći u mršavljenju
Izvješća sugeriraju da vlakna u narančama mogu pospješiti sitost, što može pridonijeti gubitku kilograma. Utvrđeno je da cijele naranče promiču sitost bolje od soka od naranče (koji nema vlakana) (2).
Vlakna u narančama mogu vas zasititi, a na kraju ćete jesti manje. Ovo niskokalorično voće možete zamijeniti desertima, što vas neće ostaviti žudnima za slatkišima.
2. Može odgoditi starenje kože
Naranče, kao i većina ostalih agruma, mogu pomoći u sprečavanju oštećenja kože izazvanih UV zračenjem. U istraživanjima na mišima, gutanje nezrelih ekstrakata citrusa moglo bi smanjiti dubinu bora i usporiti razgradnju kolagena (3).
Naranče sadrže organske kiseline, vitamine, minerale, vitamin C i flavonoide. Oni bi mogli igrati ulogu u zdravlju kože (3).
Neki anegdotski dokazi sugeriraju da lokalna primjena naranči također može nahraniti kožu. Njihov sadržaj vode također može hidratizirati kožu i ubrzati proizvodnju kolagena. Međutim, potrebno je više istraživanja kako bi se to utvrdilo.
3. Može regulirati razinu krvnog tlaka
Naranče (i njihov sok) bogate su kalijem koji pomaže u regulaciji krvnog tlaka. Neke studije također sugeriraju da komercijalni sok od naranče može imati značajan učinak na krvni tlak i druge povezane bolesti (4).
4. Svibanj smanjiti razinu kolesterola
Dugotrajni unos soka od naranče povezan je s nižom razinom kolesterola u muškaraca i žena. Sok bi mogao smanjiti ukupnu razinu kolesterola i razinu lošeg kolesterola (5).
Naranče su bogate vlaknima (pektin). Studije na štakorima pokazuju da ovo vlakno može pomoći u snižavanju razine kolesterola u jetri i serumu (6).
Vlakna također mogu spriječiti probavni trakt da apsorbira kolesterol. Također se vjeruje da osim vlakana, vitamin C, kalij i flavonoidi u voću također mogu pomoći u snižavanju kolesterola.
5. Svibanj promiče zdravlje srca
Studije pokazuju da hrana bogata vitaminom C, poput naranče, može pomoći u prevenciji srčanih bolesti održavanjem razine kolesterola na niskoj razini (7).
Vitamin C u plodu također sprečava zgrušavanje krvi. To sprječava trombozu (lokalno zgrušavanje krvi) i smanjuje rizik od srčanog udara (7).
Kalij u narančama, kako je već rečeno, može smanjiti krvni tlak i smanjiti rizik od kardiovaskularnih bolesti (4).
6. Svibanj pomoći liječenju dijabetesa
U nigerijskoj studiji, naranče, zajedno s drugim voćem, osobe s dijabetesom smatrale su sigurnima da ih jedu. To je imalo veze sa zdravim glikemijskim odgovorom voća u tijelu (8).
Mekoća voća služi kao izvrstan izvor vlakana. Vlakna pomažu u usporavanju apsorpcije šećera i poboljšanju razine šećera u krvi (9).
Međutim, ne postoje istraživanja pomažu li naročito narančasta vlakna snižavanju razine glukoze u krvi. Neki vjeruju da umjereni glikemijski indeks naranče može pomoći kod dijabetesa, ali to također nije dokazano.
Da biste potpuno apsorbirali vlakna, izbjegavajte ekstrahirane sokove i idite na cijelo voće (10).
7. svibanj spriječiti kamenje u bubrezima
Nedostatak citrata u mokraći može uzrokovati bubrežne kamence. Naranče (i njihov sok) mogu pomoći u povećanju razine citrata u mokraći, smanjujući rizik od bubrežnih kamenaca (11).
Naranče (i sok) također sadrže kalcij koji može smanjiti rizik od kamenaca (11).
8. Može vam pomoći u liječenju anemije
Vitamin C u narančama može pospješiti apsorpciju željeza. Željezo se ne može u potpunosti apsorbirati u tijelu bez pomoći vitamina C (hranjive tvari kojom se naranče pune) (12). Grickanje barem jedne naranče svaki dan može pomoći u liječenju.
Naranče sadrže i folnu kiselinu. Neka istraživanja pokazuju da ovaj hranjivi sastojak može pomoći u prevenciji megaloblastične anemije, poremećaja krvi koji uzrokuje umor (13).
9. Može vam pomoći u jačanju imuniteta
Naranče su bogate vitaminom C. Neka istraživanja navode da ovaj hranjivi sastojak može pomoći u jačanju imuniteta (14). Iako ne postoje izravna istraživanja koja navode da naranče mogu promovirati imunitet, njegov sadržaj vitamina C mogao bi pomoći.
Plodovi sadrže mnoge druge bitne hranjive sastojke poput folata i bakra, koji također mogu promovirati imunološko zdravlje.
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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