Health Benefits of Citrus Fruits - Benefits of citrus fruits are very important for the health of the human body, fruit rich in vitamin C can make the body more healthy. Orange is one type of fruits that we can easily find in traditional markets to self-service.
In addition to direct consumption, citrus fruit is also very much processed into various products. This is because the citrus fruit is a plant that is widely cultivated, making it easy to get it. Orange is also a fruit that is widely consumed in various variations such as lime, lemon and grapefruit.
Nutrient content
Oranges have a very high variety of nutrients, not only vitamin C in 180 grams oranges, there are also other nutrients such as
- Protein,
- Calories,
- Very high fiber.
After knowing the various nutritional content of citrus that is very populous for health, of course every nutrient has health benefits. Benefits of citrus fruits for health will be discussed one by one.
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Benefits of Citrus Fruit For Health
Benefits of citrus fruits for health there are at least 10 important types such as for stroke. Not only the fresh fruit but oranges store the benefits of the fruits that are mandatory for consumption, here are some unexpected orange benefits ((medicalnewstoday.com, What are the benefits of oranges ?, December 19, 2014)) ((care2.com , 13 Health Benefits of Oranges, accessed December 19, 2014)):
1. Reduce the risk of stroke
According to the American Heart Association, eating a higher amount of compounds found in citrus fruits or grape benefits can lower the risk of ischemic stroke for women. Consuming oranges in high quantities has a 19% lower risk of ischemic stroke than women who consume less.
2. Lowering blood pressure
Maintaining a low sodium intake is essential for lowering blood pressure, but increasing potassium intake may be equally important because of its vasodilation effect. According to the National Health and Nutrition Examination Survey, less than 2% of US adults do not meet the 4700 mg daily intake of potassium. Also from the record, a high potassium intake was associated with a 20% reduction in risk of death due to various cases.
3. Prevent cancer
According to a study published in the American Journal of Epidemiology, consuming the benefits of bananas, oranges and orange juice in the first two years of life can reduce the risk of developing leukemia.
As an excellent source of antioxidant benefits, vitamin C in oranges can also help combat the formation of free radicals that are known to cause cancer. The required amount of vitamin C consumed for therapeutic purposes of cancer and high fiber from fruits and vegetables is associated with a reduced risk of colorectal cancer.
4. Maintain heart health
Fiber, potassium, vitamin C, and choline found in oranges provide support for heart health. Increased intake of potassium along with a decrease in sodium intake is the most important dietary change to reduce the risk of cardiovascular disease, according to Mark Houston, MD, MS, a professor of clinical medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease than those who consumed less potassium (about 1000 mg per day).
5. Prevent skin damage
The benefits of vitamin C as an antioxidant, when eaten in natural or applied form, can help to combat sun-damaged skin and pollution. Includes reducing wrinkles and improving overall skin texture. Vitamin C plays an important role in the formation of collagen, as a skin support system.
6. Good for digestion
Although oranges have a sour taste that is considered less good for digestion, it contains many alkaline minerals that help to balance the body once they are digested. In this case, they are similar to the benefits of lemon which is one of the foods that are alkaline.
7. Sources of carbohydrates
Oranges are like all kinds of fruits that have simple sugars in them, but oranges have a 40 glycemic index. Any carbohydrate under the glycemic index 55 is considered low. This means that as long as it does not eat a large quantity of oranges at a time, it will not affect blood sugar and cause problems with insulin or weight.
8. Petrified to keep the immune system
Orange is the highest source of vitamin C compared to other fruits. One medium-sized orange can meet about 72% of the daily requirement of vitamin C. Vitamin C is an antioxidant that can protect the body from damage caused by free radicals. Vitamin C in oranges is also effective for boosting the immune system.
9. Improve brain function
Folic acid or vitamin B9 is found in every grain of citrus fruit, this substance is very important to maintain brain development and keep the vital organs in top condition. Citrus fruits contain phytonutrients or polyphenols that are helpful to improve brain memory.
10. Maintain kidney health
Consumption of citrus fruits can maintain kidney health, especially to keep the kidneys from kidney stones. Regular consumption of citrus is very important to avoid us from kidney stones.
11. Eye health
Want healthy eyes, it's good you diligently mengkunsumsi citrus fruit that can help maintain eye health naturally. Nutritional content and high vitamins and minerals can help maintain the health of our eyes.
12. Sprue
If you are having problems with stubborn canker sores and do not go away, it's good you consume oranges regularly.
13. For strong bones
Citrus fruits are very good for bone health, oranges also have calcium content, carrying 180 grams of orange contains 7% of the daily needs of our body calcium.
14. Keeping stamina
Oranges contain calories which can also help provide and maintain our stamina.
15. Helps muscle formation
Other substances that can help the formation of muscles are proteins, oranges are also high enough protein that can help the formation of muscle mass.
16. Smooth digestion
Like the fruit in general, oranges also contain high enough fiber so it is very good to help launch the illumination and bowel movements.
17. Prevent cataracts
Just like the role of oranges to the eyes, one of the diseases that can avoid the consumption of citrus is to prevent cataracts. A high enough vitamin A in citrus can help keep us from cataracts.
18. Petrified diet
Oranges you can use in your daily diet program, because it contains fiber that is good for digestion so as not to cause obesity.
19. Height
Still associated with the effects of calories given to the body, it turns out the calories in oranges are also useful in helping human height.
20. Neural health
Health Benefits of Citrus Fruits - The content of magnesium in citrus fruits is very helpful in maintaining healthy nerves.