Surprising predictions part 4

5 Benefits of Adding Orange to Your Diet

If you don’t know by now, oranges are good for you. The vitamin C and antioxidants in this sweet, citrus fruit can boost your immune system, help you fight disease, and even prevent wrinkles from forming. 

Learn about the many benefits of adding orange to your diet with this helpful guide that highlights the top five perks of eating oranges on a regular basisbasis!

1) Vitamin C is an antioxidant

Antioxidants are molecules that can neutralize free radicals, which are atoms that contain unpaired electrons. The little guys interact with other molecules in a destructive manner, causing damage to cells and tissues by stealing electrons from our healthy cells. 

Free radicals play a role in aging, cancer and other diseases—and they’re everywhere: Our bodies produce them as a normal part of metabolism, and they’re also produced when we exercise or go outside (the sun is particularly good at producing free radicals). 

Consuming fruits and vegetables rich in antioxidants helps fight these damaging little buggers; oranges happen to be one of your best bets for staying healthy. 

They’re packed with vitamin C—in fact, just one orange contains 105 milligrams of vitamin C. For reference, adults should consume 90 milligrams of vitamin C daily. 

Vitamin C isn’t only important for fighting off colds; it can also help prevent cardiovascular disease and even slow down signs of aging. 

It's no wonder oranges have been linked to improved cognitive function! In addition to their high vitamin C content, oranges are also a great source of fiber and potassium. A medium-sized orange has 3 grams of fiber and 85 milligrams of potassium. 

Both nutrients can help lower blood pressure and reduce your risk for heart disease, stroke and type 2 diabetesdiabetesdiabetesdiabetes. com/blog/2015/04/25/orange-benefits/. 

Fiber may also help you feel fuller longer, which could aid weight loss efforts. All in all, adding more oranges to your diet is a win-win situation.

The benefits of eating an orange on a regular basis include: 

Reduced risk of cardiovascular disease – One study found that those who ate three servings per week had a 27% reduced risk of death from coronary artery disease than those who didn't eat citrus fruit. 

Another study showed that consuming more than six servings per week was associated with an 81% reduced risk for fatal myocardial infarction compared to eating less than two servings per month. 

Reduced risk of some cancers – Citrus fruits contain many phytochemicals such as limonoids and flavonoids which have shown anti-cancer effects against breast, lung, stomach and colon cancers. 

Improved cognitive function – Vitamin C is essential for neurotransmitter synthesis and brain development. It also plays a role in maintaining brain function during aging by protecting neurons from oxidative stress. 

Improved bone health – A high intake of vitamin C has been linked to increased bone mineral density in children, adolescents and young adults; higher intakes may also reduce osteoporosis risk later in life by increasing calcium absorption or reducing urinary excretion of calcium. 

Improved immune function – Vitamin C is required for collagen production which helps support healthy skin, cartilage, bones and blood vessels; it also helps maintain normal immune system function by boosting white blood cell activity.

2) Vitamin C boosts immunity

Vitamins, more specifically vitamin C, have long been known for strengthening your immune system. And since all types of oranges are rich in vitamin C, oranges are great for improving your overall immunity. 

So if you’re planning on taking a trip out in cold or hot weather, try having some orange juice—it may just protect you from getting sick. Oranges can also boost your immunity after a surgery by improving wound healing and promoting tissue regeneration. 

Since there are many different types of oranges with varying levels of vitamin C content (look at how much is in each type below), adding oranges to your diet can give you that extra immune-boosting power when you need it most. 

Also, note that consuming too much vitamin C isn’t good either; don't exceed 2 grams per day. You might start feeling nauseous and get diarrhea. Other than those side effects, however, vitamin C will benefit your health tremendously!

Like its antioxidant cousin Vitamin E, Vitamin A plays an important role in cell growth and helps protect against damage caused by free radicals – harmful compounds produced within our bodies as well as outside sources like pollution. 

Antioxidants help fight these free radicals before they can cause harm to cells within our bodies leading to disease or accelerated aging. 

Vitamin A promotes healthy skin growth and keeps hair follicles strong – helping reduce thinning hair associated with aging along with preventing premature grayinggrayinggrayinggraying. 

It also prevents your eyes from developing cataracts that often come with age. By keeping your eyes healthy, you’ll be able to see clearly for many years to come!

A diet rich in vitamin C has been shown to lower risk of heart disease. This is because vitamin C is a powerful antioxidant that protects LDL cholesterol from oxidation (which leads to clogged arteries). 

It also aids in increasing HDL cholesterol levels – considered good cholesterol which actually removes excess LDL cholesterol from your body. 

In addition, oranges are high in fiber which contributes further protection against heart disease by lowering blood pressure and controlling blood sugar levels (helping prevent diabetes). 

Finally, oranges are low on calories so you don’t have to worry about gaining weight when eating them!

3) Vitamin C can improve energy levels

Vitamin C helps with energy production in your body. If you’re feeling tired and run down, adding more vitamin C rich foods to your diet can help with energy levels and improve stamina. 

Citrus fruits like oranges are a great place to start, since they are packed with vitamin C – just one orange provides around 112% of your recommended daily intake.

What’s more, studies have found that people who drink plenty of orange juice each day tend to have higher energy levels than those who don’t. So if you want to stay full of energy all day long, make sure you add orange juice or an orange into your diet every morning. 

You might also try incorporating some other vitamin C rich foods into your diet too. The top five sources of vitamin C include: oranges, kiwi fruit, red peppers, broccoli and strawberries. 

Oranges are particularly good for weight loss as well! (See tip 3) They contain pectin fiber which is known to aid weight loss. Pectin has been shown to prevent blood sugar spikes after eating, and lower cholesterol too. 

Studies show that diets high in pectin lead to increased feelings of fullness during meals, making it easier to stick with a healthy eating plan. For best results consume at least three servings per week (1 serving = 1/2 cup). 

Eating citrus fruit regularly may even lower cholesterol levels by 10-20%. And research suggests it may also reduce inflammation which is associated with obesity.

4) Full of fiber

One cup of orange slices contains 2.6 grams of fiber, which is approximately 20 percent your daily recommended intake. Fruits are great sources of fiber and can help lower cholesterol, prevent constipation and regulate blood sugar levels. 

The Academy of Nutrition and Dietetics recommends eating 25-38 grams for men and 21-25 grams for women each day. 

Including fiber-rich foods like oranges will help you reach that goal in no time! If you’re trying to lose weight, it’s a good idea to monitor your intake of sugar and refined carbohydrates, as you might be surprised to learn just how easy it is for calories to sneak into treats. 

For example, a glass of juice or sweetened coffee could bump your overall calorie intake by as much as 800 calories. To lose weight safely but quickly, switch to a sugar-free diet. 

Fiber isn’t just good for staying regular—it also helps with fullness. Studies have shown that people who eat more fiber feel fuller quicker than those who don’t. Fiber also improves nutrient absorption, so you’ll get more of those vitamins and minerals from healthy food than before. 

In fact, adding more fruits and vegetables to your meals tends to decrease fat storage throughout your body by slowing down digestion times. 

That may reduce hunger pangs between meals since starchy carbs take longer to digest than fruit does. As long as you balance out all added sugars with natural ones from whole fruit, you should have no problem reducing your body fat percentage without having cravings pop up left and right. 

Orange is a great source of vitamin C Vitamin C is an antioxidant found in many fruits and vegetables. It helps protect cells from damage caused by free radicals, which are unstable molecules produced when we exercise or are exposed to pollution or cigarette smoke. 

By neutralizing these free radicals, vitamin C protects our cells against damage that can lead to cancer or other diseases like Alzheimer's disease. It can also help boost immunity, which means it could help ward off colds and other infections during flu season! 

Vitamin C has been linked to improved cardiovascular health too. The vitamin has been shown to lower blood pressure in hypertensive patients (those with high blood pressure) when taken in combination with magnesium and potassium supplements.

5) A natural diuretic

Oranges are rich in fiber and water, which helps your body get rid of toxins naturally. Fiber doesn’t just help with keeping you regular—it helps regulate blood sugar, keeps your digestive system running smoothly, and slows digestion. 

It also allows for food to digest slower so that you feel fuller for longer periods of time. Studies have found that diets high in fiber can be an effective weight loss tool because it makes us feel fuller even when we eat less. And if you’re looking to drop a few pounds fast, a diet high in fiber is key. 

A study published in Nutrition Journal found that those who ate more fiber were able to lose twice as much weight as those who didn’t increase their intake at all. 

So next time you want to add some fruit into your diet, consider adding orange! It may be one of nature’s best sources of fiber. 

Many people don’t realize that oranges have powerful diuretic properties. This means they can actually flush out toxins from your system by increasing urination, helping you burn off excess fat and feel lighter overall. 

In fact, drinking two glasses of orange juice per day has been shown to reduce bloating by up to 30 percent due to its diuretic properties. 

All varieties of oranges come with these benefits but navel oranges tend to make a nice treat while boosting metabolism and aiding digestion without too many calories! If you don’t like eating them alone or on salads every day then try making an easy smoothie using fresh squeezed juice instead. 

It will give you all of those same health benefits in a tasty beverage you can enjoy any time. Mix it into some unsweetened almond milk for added protein and watch as your body feels healthier immediately after just one glass! 

As if all of those amazing health benefits weren’t enough, oranges are also high in vitamin C. Vitamin C is known for fighting off free radicals in our bodies—which help prevent cancer—and also helps us absorb iron more effectively so we stay healthy during cold and flu season. 

A study published in Nutrition Journal found that vitamin C may even be able to protect against sunburns when consumed before exposure to UV rays so next time you go outside be sure to eat some orange slices first! Orange juice has a reputation for being full of sugar but it’s actually a low-calorie source of nutrients. 

It contains just 69 calories per cup which makes it an ideal choice for anyone looking to lose weight. 

Oranges are also rich in potassium which can help lower blood pressure levels as well as reduce your risk of heart disease and stroke by keeping your arteries open and healthy. 

In fact, one medium navel orange contains almost half (47 percent) of your daily recommended intake! 

Oranges contain plenty of fiber which can make you feel fuller faster while helping with digestion at the same time. Fiber takes longer to digest than other foods so it keeps you feeling full longer while preventing overeating later on in the day. 

It also helps regulate blood sugar levels and slows down your body’s absorption of sugar, preventing spikes and crashes that lead to cravings for sugary snacks. That means if you want a quick. 

And easy way to lose weight then eating more oranges is a great place to start! Studies have found that people who eat diets high in fiber tend to lose twice as much weight as those who don’t increase their intake at all—and there are many different ways oranges can help improve your diet and shed pounds quickly! If you don’t like eating them alone or on salads every day then try making an easy smoothie using fresh squeezed juice instead. 

It will give you all of those same health benefits in a tasty beverage you can enjoy any time. Mix it into some unsweetened almond milk for added protein and watch as your body feels healthier immediately after just one glass. 

If you aren’t already adding orange to your diet, now is a great time to start doing so. Not only do they taste delicious but they can help protect against sunburns, aid in weight loss and even reduce bloating caused by water retention. 

Plus, oranges are affordable and easily accessible year-round which makes them an ideal snack option no matter what season it is. For example, navel oranges tend to be sweeter than other varieties making them perfect for eating on their own or using as an ingredient in recipes like salads or smoothies. 

Oranges can also be used as a natural sweetener for drinks or baked goods instead of sugar if you need something healthier that still tastes good! Try using fresh squeezed juice instead of drinking soda or sugary beverages and watch as your body feels healthier immediately after just one glass. 

If you want all of these benefits without having to eat too many calories then try juicing some fresh orange slices at home! You can use a simple hand-held citrus press or even an electric juicer if you prefer. 

It’s a great way to get all of those vitamins and minerals in one glass while avoiding added sugar and excess calories from fruit juice that is sold in stores. And, if your goal is weight loss, remember that diet soda isn’t a healthy option either. 

Artificial sweeteners may actually cause more harm than good when it comes to losing weight so instead drink water or unsweetened tea and be sure to add plenty of oranges into your diet for maximum health benefits! If you’re looking for other ways to incorporate more orange into your diet then try adding them to your favorite recipes. 

Oranges are commonly used in salads, sauces and desserts but they also work well as meat marinades or as flavorings for poultry dishes like grilled chicken breasts or baked salmon. 

A squeeze of fresh orange juice over cooked vegetables will give them a nice burst of flavor and color while providing essential nutrients that help promote overall health. 

And, if you don’t like eating them alone or on salads every day then try making an easy smoothie using fresh squeezed juice instead. It will give you all of those same health benefits in a tasty beverage you can enjoy any time.