Oranges are highly beneficial for your body. A medium, 2 1/2-inch orange offers lots of vitamins, minerals and fiber, all for a measly 60 calories.
While orange juice is also full of nutrients, you'll miss out on fiber, so it is better to consume the whole fruit.
Oranges are easy to tote around, since the thick skin protects them from bruising. Toss one in your bag for a quick mid-morning snack, add orange wedges to a grilled chicken salad or find other ways to add more oranges to your diet.
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Lower Cholesterol
Oranges are full of soluble fiber, which is especially beneficial for lowering cholesterol levels. Soluble fiber attracts water in your gut, forming a slow-moving gel. As this gel substance travels through your intestinal tract, it picks up some of the excess cholesterol compounds and pushes them out through fecal waste. Your cholesterol levels will go down over time, decreasing your risk of suffering from heart disease. You need 14 grams of total fiber for every 1,000 calories, explains the Colorado State University Extension website. Having an 1,800-calorie-per-day diet means that you need 16 grams of total fiber. A medium, 2 1/2-inch orange has approximately 3 grams of fiber, more than half of which is soluble fiber.
Optimal Heart Function
Oranges provide potassium, an electrolyte mineral responsible for normal heart function. Potassium works with other electrolytes, including calcium, magnesium and sodium, to carefully maintain fluid levels both in and around cells. Steady fluid balance allows electricity to conduct through your system, making your heart beat. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia. You need 4,700 milligrams of daily potassium, according to the Linus Pauling Institute. A medium, 2 1/2-inch orange offers nearly 240 milligrams of potassium.
Lower Risk of Disease
Oranges, and other citrus fruits, are chock-full of vitamin C. One of the roles of vitamin C is to protect cells by neutralizing free radicals. When free radicals build up in your body, they cling to healthy cells, causing permanent damage. Free radicals cause chronic diseases, like cancer and heart disease. Getting adequate amount of daily vitamin C reduces your risk of developing these chronic conditions. Women require 75 milligrams of daily vitamin C, while men need 90 milligrams, notes the Office of Dietary Supplements. You'll get more than 50 milligrams from one medium, 2 1/2-inch orange.
Good Vision
Oranges are rich in vitamin A, which includes a group of compounds that protect your eyes. Carotenoid compounds of vitamin A, like lutein, beta carotene and zeaxanthin, can help prevent age-related macular degeneration, a condition that leads to blindness. While there is not a specified amount of how much of each carotenoid you should get on a daily basis, vitamin A does have a specific recommendation. Vitamin A allows your eyes to absorb light by keeping membranes surrounding your eyes healthy and also lessens your chances of having night blindness. Men require 900 micrograms of daily vitamin A and women need 700 micrograms, the Office of Dietary Supplements explains. One medium, 2 1/2-inch orange has almost 15 micrograms of vitamin A in addition to high amounts of the other vitamin A-related carotenoids.
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