Orange is a citrus powerhouse for skin, heart, and immune health

Although oranges are not naturally prevalent in our climate and only available in stores, they are popular year-round nonetheless. Many people enjoy the refreshing taste of orange juice in the summer, while in winter, citrus fruits become a fantastic addition to teas and other warming beverages. Besides their delicious taste, oranges are famously known for their numerous health benefits. Here's why it's worth consuming them daily.

Eating one orange daily can notably improve the conditioning and endurance of the body. This is largely attributed to the vitamins present in these citrus fruits. Take vitamin C, for instance. One orange contains an amount of vitamin C equivalent to what you might get from 10 apples, 12 bananas, or 30 apricots. However, that's not all.

Oranges are rich in vitamin C, an essential element for the proper functioning of the immune system. This vitamin helps fight infections, prevents colds and flu, and shields cells from damage caused by free radicals. The recommended daily intake of vitamin C is set at 75 mg for women and 90 mg for men. Meanwhile, one medium-sized orange contains about 70 mg of vitamin C, nearly meeting these requirements.

In addition to vitamin C, oranges contain other antioxidants such as beta-carotene, flavonoids, and folic acid which positively impact on the condition of the skin. Beta-carotene serves as a precursor to vitamin A, important for the health of skin, hair, and nails. Flavonoids offer skin protection against UV radiation, countering premature aging. Further, folic acid aids in collagen synthesis, the main component of the skin's connective tissue.

With a low glycemic index, oranges avoid triggering a sharp rise in blood sugar levels post-consumption. They are also rich in fiber which slows digestion and absorbs carbohydrates – rendering a feeling of satiety and stabilizing glucose levels. Fiber additionally helps to lower cholesterol levels and prevent constipation. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. A medium-sized orange provides about 3 grams of fiber, which makes up 12% of the recommended amount.

As a source of potassium, oranges are crucial for the proper functioning of both the heart and nervous system. Potassium aids in the regulation of blood pressure and heart rhythm, guarding against hypertension and arrhythmias. A deficiency of this vital mineral could result in muscle cramps, seizures, weakness, and heart rhythm disorders.

Additionally, oranges contain citrate, a chemical compound that inhibits the formation of kidney stones from calcium and oxalate. Consuming oranges or orange juice can aid in kidney stone prevention by enhancing the citrate concentration in the urine and lowering the risk of salt crystallization.