Do you curious to know how many calories content in an orange? According to data, calories in every 1 large sized orange (averages all varieties), contain 86 calories.
Oranges is one of most popular fruits in the world, but we should know nutrient content in it also the benefits for health and beauty. Based on the results of research conducted by the University Health Ulleval in Norway, a high content of vitamin C in oranges can protect you from heart disease by improving the health of the arteries. The researchers found that adult men and elderly (object of study) that increase the intake of vitamin C from fruits (including oranges) did not experience thickening of the carotid artery, which is one of the main arteries that supply blood to the heart and brain. This result is different from those that do not increase the intake of vitamin C from fruits such as citrus fruits.
Oranges known as fruits that contains enough magnesium. Therefore, consuming oranges regularly can improve bone health. Based on the results of a study published in the Journal of Health in 2005, the researchers studied the relationship between magnesium intake on bone mineral density. The results showed that people who consume more magnesium daily, had a bone mineral density better than a lower magnesium intake.
Meanwhile, research conducted at the University of California, have shown encouraging results. Namely, those who ate a breakfast high in fiber, low in fat and low in fiber and high in fat, indicating an increase in the release of cholecystokinin hormone. To get more benefits of oranges for health, below you can read orang nutrition facts based on USDA National Nutrient data base.
Orange nutrition facts
Beside rich in vitamin C, orange juice also contains magnesium which can help maintain blood pressure and reduce the risk of heart attack. In addition, orange juice also can boost your immune system. Folic acid content in orange juice is also important for the development of your brain, while the high potassium content helps maintain healthy blood circulation. Orange juice also contains thiamin that helps the process of changing food into energy.
Carotenoids in orange juice is a powerful antioxidant that can fight harmful free radicals. Carotenoids also prevent premature aging. Phytonutrients in orange juice helps nutrients to function more effectively. The fruit is rich in vitamin B6, which increases the processing of carbohydrates and protein in the diet. Vitamin B6 also increases the production of hemoglobin is responsible for carrying blood to all parts of the body.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 47 Kcal | 2.5% |
| Carbohydrates | 11.75 g | 9% |
| Protein | 0.94 g | 1.5% |
| Total Fat | 0.12 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.40 g | 6% |
| Vitamins | ||
| Folates | 30 µg | 7.5% |
| Niacin | 0.282 mg | 2% |
| Pantothenic acid | 0.250 mg | 5% |
| Pyridoxine | 0.060 mg | 4.5% |
| Riboflavin | 0.040 mg | 3% |
| Thiamin | 0.100 mg | 8% |
| Vitamin C | 53.2 mg | 90% |
| Vitamin A | 225 IU | 7.5% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 0 µg | 0% |
| Electrolytes | ||
| Sodium | 0 mg | 0% |
| Potassium | 169 mg | 3.5% |
| Minerals | ||
| Calcium | 40 mg | 4% |
| Copper | 39 µg | 4% |
| Iron | 0.10 mg | 1% |
| Magnesium | 10 mg | 2.5% |
| Manganese | 0.024 mg | 1% |
| Zinc | 0.08 mg | 1% |
| Phyto-nutrients | ||
| Carotene-β | 71 µg | -- |
| Carotene-α | 11 µg | -- |
| Crypto-xanthin-β | 116 µg | -- |
| Lutein-zeaxanthin | 129 µg | -- |
| Lycopene | 0 µg | -- |
10 benefits of oranges for health and beauty
Reduce the risk of heart disease and diabetesAccording to a recent study published in the American Journal of Clinical Nutrition, oranges can reduce the inflammation that occurs after eating foods high in fat and carbohydrates. Therefore orange fruit plays an important role in minimizing the risk of heart disease and diabetes.
Oranges can prevent breast cancer
It's true that orange can prevent breast cancer that is by eating orange regularly, because orange contains lycopene that can prevent breast cancer.
Boost the immune system
High content of vitamin C in orange, contribute to boost immunity and prevent various diseases. Therefore if you want to have a healthy body and avoid various diseases, it is advisable to consume oranges regularly, of course, with proper portions, as if the excessive consumption of orange also has negative effect on the gastric.
Lowering bad cholesterol
By consuming orange fruits with routine and the right dosage can keep you from the risk of increased cholesterol. a study published in Nutrition Research in 2010 showed that orange can lower cholesterol levels. Beta carotene, bioflavonoids, and pectin are very beneficial for strengthening the blood vessels. It also can help increase good cholesterol in the body, as well as lower bad cholesterol.
Benefits of orange to reduce birth defects
For pregnant women who consume orange, may reduce the risk of birth defects because the content of lycopene in it. While the content of flavonoids in orange, useful for the children to become immune cells and antibodies that will keep your child's immune so as not to catch cold and cough.
Oranges can help skin appear youthful
Antioxidants contained in orange, can make your skin look naturally white and will make the skin taut and will make a youthful face. This is because the content in oranges can protect the skin from free radical damage that would cause the signs of aging on the skin.
Lowers the risk of colon cancer
Oranges can also reduce the risk of colon cancer, because the vitamin in orange can repel free radicals that will damage the surface of the DNA in our bodies.
Maintain a healthy digestive tract
Oranges contain pectin which is a dietary fiber, which aid digestion and maintain intestinal mucous membrane as it reduces the time of toxin exposure and other harmful chemicals in the gut.
Benefits of orange to prevent hypertension
Oranges contain potassium minerals in adequate amounts. Potassium is an important component that plays a role in body fluids helps controlling heart rate and blood pressure thus preventing high blood pressure.
Reducing risk of inflammation
In addition to functioning as an antioxidant, Narigenin contained in orange fruit also have anti-inflammatory effects.
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