Winter Superfood; Orange (Santra) Facts and Health Benefits Explained | Winter superfood- 12 benefits of eating an orange every day: Protects from cancer and kidney stones, increases immunity, do not eat before sleeping

‘Superfood of winter’ Today’s food in the series is our all favorite fruit – orange.

The immune system becomes weak in winter. This increases the risk of many diseases. That’s why nature has created the natural immune booster of this season – orange. It is one of the most delicious fruits in the world. It also has a sweet taste with mild sourness. It is a very nutritious fruit with low calories.

Orange is an excellent source of Vitamin C. Its consumption strengthens the immune system and also helps in the absorption of iron. It contains plenty of dietary fiber, potassium and folate. This also provides important antioxidants to the body.

Generally doctors and nutritionists recommend eating oranges in winter. Eating orange daily provides essential nutrients to the body, improves heart health and also helps in digestion.

so today ‘winter superfoods‘ Will talk about orange in the series. You will also learn that-

Why should one eat an orange every day in winter?

Delhi-based nutritionist Dr. Anu Aggarwal says that if you are eating an orange every day in winter, it can be very beneficial. Eating one orange provides approximately 90 to 100% of the daily requirement of Vitamin C.

Orange is a low calorie food. It also contains many vitamins and minerals. If you want to stay healthy in winter, then including orange in your daily diet can help in this.

What is the nutritional value of orange?

About 86% of an orange is water. It is rich in Vitamin C, carbs and fiber. It contains minerals like calcium and potassium. Apart from this, what other nutrients are there? See the graphic:

What medicinal properties is orange known for?

The most amazing quality of orange is that it is anti-inflammatory. This means that it removes inflammation present in the body. Its anti-viral properties are also effective against infections caused by viruses. It is skin protective. Therefore, it protects the skin from damage caused by pollution in winter. Apart from this, what other qualities are there, see in the graphic.

Why is orange such a beneficial fruit for health?

Orange is rich in many vitamins and minerals. These nutrients keep our body healthy. With their presence, the immune system becomes so strong that no virus, bacteria or fungus is able to attack. If you eat orange daily then it can also protect you from cold and flu.

It protects us from most diseases. What are its other benefits, see in the graphic:

Let us understand some of the points given in the graphic in detail.

Prevents anemia

Orange does not contain iron, but the vitamin C present in it increases the ability to absorb iron. If we are eating orange daily then the absorption of iron in the body through food becomes easier. It contains Vitamin B6. Due to both these properties, hemoglobin increases in the body and the risk of anemia reduces.

Reduces cancer risk

Orange is a great source of antioxidant vitamin C. Apart from this, it also contains powerful antioxidants like flavonoids and carotenoids. These prevent cell damage caused by free radicals. Free radicals are a major cause of cancer. In this way, eating orange daily can reduce the risk of cancer.

Keeps blood pressure under control

Oranges contain adequate amounts of vitamin B6 and magnesium. In their presence hemoglobin increases and blood pressure also remains under control. This also reduces the risk of hypertension.

Improves heart health

Many nutrients and plant compounds present in orange improve heart health. Especially vitamin C, flavonoids and carotenoids are very important. According to a study published in the National Library of Medicine, consumption of oranges reduces the risk of heart disease.

Blood sugar remains under control

Orange is very good for diabetic patients. The fiber present in it is helpful in keeping blood sugar under control. Its glycemic index is 40 and glycemic load is only 5. Therefore it is a low sugar food and beneficial for diabetic patients.

is beneficial for bones

Calcium present in orange makes bones and teeth strong. Apart from this, Vitamin C also helps in the absorption of calcium and minerals present in our diet.

removes inflammation

Oranges contain flavonoids and other powerful plant compounds. These have anti-inflammatory properties. If one orange is eaten daily, it helps in reducing chronic inflammation. This helps in treating many health conditions like arthritis, obesity and heart disease.

keeps weight under control

Orange is a fruit with low calories and high fiber. Therefore it is considered a healthy snack for weight management. Due to the presence of fiber, the stomach feels full for a long time and also helps in digestion. This reduces appetite. Eating orange helps in weight management.

Some common questions related to oranges and their answers

Question: How many oranges should be eaten daily?

answer: You can eat 1 to 2 oranges daily. If you are eating more oranges than this, then too much Vitamin C can cause stomach irritation and vomiting. Apart from this, too much fiber can also cause digestive problems.

Question: What is the right time to eat orange?

answer: Orange has a cooling effect. Therefore it should be eaten during the day only. Apart from this, do not consume orange immediately after meals or before sleeping. Eating orange after meals can increase acid in the stomach, which can cause digestive problems. Eating just before sleeping can cause heavy stomach and difficulty in sleeping.

Question: Do oranges have any side effects?

answer: Eating too many oranges can cause overload of vitamin C and fiber in the body. This may cause nausea, vomiting, bloating and diarrhea.

This may also cause these problems:

• Symptoms of gastroesophageal reflux disease (GERD) may appear.
• If there is already a problem of GERD then its symptoms can be serious.
• If you are taking beta-blockers for hypertension, then eating too much orange along with it increases the risk of kidney damage.

Question: Who should not eat oranges?

answer: These people should not eat orange:

• Those who have stomach ulcer.
• Those who have GERD problem.
• Those who have hyperkalemia, that is, potassium has increased significantly in the body.

Question: Does eating too many oranges affect sleep?

answer: Yes, eating too many oranges does not help in sleeping. Excess of Vitamin C can cause heartburn and stomach upset. In such a situation it becomes difficult to sleep. People who have insomnia (sleep disorder), their condition may worsen.

Question: Can eating orange cause kidney damage?

answer: No, orange generally helps in kidney functioning. However, in some conditions it can be dangerous for the kidneys:

• If you are taking medicines for hypertension (beta-blockers).
• If you are also taking potassium from any other source.

Graphic: Ankur Bansal

………………………… Also read this news of superfood series, Superfood of winter – 12 reasons to eat Amla in winter: Amrit is considered in Ayurveda

In Ayurveda, Amla juice is considered a chemical that can prevent ageing. It is such a beneficial fruit that in Ayurveda it is called a gift of nature. Read the full news…

There is more news…