Oranges Can Reduce Blood Pressure
Benefit of oranges is that they may help your body manage high blood pressure.
A four-week study measured the blood pressure of participants who consumed orange juice for four weeks. When the participants consumed commercial orange juice, their blood pressure was reduced by 5.13%.4
Furthermore, oranges can boost potassium intake by up to 14%. Potassium is important because it can help relax and open the body’s blood vessels, which can help prevent high blood pressure.5
While no single food can completely control your blood pressure levels, oranges are an excellent way to help your blood vessels relax. Add oranges into a healthy diet to prevent high blood pressure.
Oranges Can Improve Your Digestive Health
Maintaining your digestive system is important to staying healthy as you age. Your digestive tract helps your body absorb nutrients and gives you the energy you need.
One cup of oranges contains 4 grams of fiber, and dietary experts recommend that you get 14 grams of fiber for every 1,000 calories you eat. Fiber helps your digestive system process food and keep a healthy weight.6
Half of the fiber contained within oranges is soluble fiber, which can create a gel substance that slows digestion. This gel helps your body absorb nutrients and can even decrease the amount of sugar your body absorbs, which in turn lowers your blood sugar levels.7
Eat more oranges to start improving your digestive health today!
Oranges Can Improve Brain Health
Oranges contain hesperidin in their peels, which is a flavonoid with antioxidant properties that is unique to citrus fruits.
One benefit of hesperidin is that it can improve your cognitive functioning. According to a study published in the European Journal of Nutrition, those who drank orange juice containing hesperidin performed better on 8 individual cognitive tests.8
Furthermore, an 8 weeks study discovered similar results when trialing the effect of orange juice and cognition on healthy older adults. The researchers also reviewed other studies in their analysis and suggest that one reason hesperidin can improve cognitive functioning is because it has protective properties that can improve brain health.9
Orange juice is currently the best source of hesperidin because it can be extracted from the peels and pulp of the orange. The best type of orange juice to consume hesperidin is 100% orange juice.10
Oranges May Reduce Kidney Stones
Kidney stones can be painful and difficult to experience, especially if you are at risk for them. Anyone can get a kidney stone, but a healthy diet and proper exercise are usually advised to protect against them.
It has been proven that citrate, a compound of citric acid found in fruits like oranges, can help reduce your chances of getting kidney stones. Citrate helps prevent the crystallization of salts that can cause kidney stones. Another benefit of citrate is it has the ability to help lower the PH in the urinary track, which will help fluid pass easier through the excretory system.11
Citrus fruits are known to be a good source of citrate and can help raise the urinary tract’s citrate levels. One study even showed that orange juice is more effective at raising citrate levels than lemonade.12
Adding oranges into your diet can be one way to protect yourself against getting kidney stones in the future.
Here are some of the vitamins and minerals you can get from oranges:
- Vitamin C: Oranges are a great source of vitamin C. Vitamin C can help keep your skin healthy by promoting the creation of collagen, protecting your body from high blood pressure, and prevents iron deficiency.2 A single orange is estimated to contain around 70 milligrams of vitamin C.13
- Potassium: Oranges contain potassium, which can help you regulate your heartbeat and assist your nerves in contraction. Potassium also assists your body’s cells in the digestive process by helping them absorb nutrients from the food you eat.14
- Folate: Folate, which is also known as Vitamin B9, is responsible for helping our cells grow and plays a role in DNA formation. Folate is especially important for pregnant women to consume because a lack of it can cause birth defects.15
Thiamine: Oranges contain Thiamine, also known as Vitamin B1, which is a water-soluble vitamin that is found in every cell in the body. Thiamine helps our body process the carbohydrates, fats, and proteins from the foods we eat.16