Why an orange?
It may not be the season for oranges, but this fruit is known to have several benefits and is among the most popular fruits around the world.
Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. They're mainly available in two categories — sweet and bitter, with the former being the type most commonly consumed. Generally an orange should have smoothly textured skin and be firm and heavy for its size. These will have higher juice content than those that are either spongy or lighter in weight.
Benefits:
Oranges are an excellent source of vitamin C. One orange supplies 116.2 per cent of the daily value for vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get of free radicals that cause damage to our DNA.
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections.
Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!
Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.
According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called Polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs without side effects.
Fibre in oranges help by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating.
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges, corn and pumpkin may significantly lower one's risk of developing lung cancer.
Oranges like most citrus fruits, produce more juice when warmer — juice them when they are at room temperature. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed fast when exposed to air, so eat an orange quickly once cut up.
(DEEPSHIKHA AGARWAL - The writer is a Mumbai-based Nutritionist)
