How To Eat It
Though you can bite directly into the skin of an orange, its best to eat smaller amounts at a time to prevent stomach upset.
Using a knife or vegetable peeler, orange peels can be cut into thin strips and added to salads or smoothies.
For a sweeter take, they can be candied or used to make orange marmalade.
Finally, orange zest is an easy way to incorporate smaller amounts of orange peel by adding it to yogurt, oatmeal, muffins, salad dressings, or marinades.
Still, if you decide to try them, remember to wash the fruit first.
Orange peels can be enjoyed raw in salads and smoothies, cooked to make orange marmalade, or zested to add a pop of orange color and flavor to foods.
Oranges Can Help You Fill Your Potassium Quota
While bananas are known for being the potassium superstar in the supermarkets produce section, oranges can help you get your fill of this mineral too. One medium orange boasts 237 milligrams of potassium, according to the USDA, while one cup of freshly squeezed OJ has 496 milligrams or 11 percent of the recommended dietary allowance. Along with helping your kidneys and heart function properly, this health benefit of oranges may help decrease blood pressure. High sodium intake is linked with high blood pressure, meaning the heart pumps more blood and the arteries are narrower than normal. When you consume potassium, your blood vessels widen and you excrete more sodium through your urine. This process minimizes the force of your blood against the arteries and reduces the volumeand thus sizeof plasma in the blood, ultimately lowering blood pressure, according to the NIH.
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Oranges Help Repair Your Body
The vitamin C in oranges is important for growing and repairing tissue all over the body. According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy bones and teeth. Vitamin C also supports the production of collagen, which is needed to make cartilage, ligaments, tendons, blood vessels and skin.
Its also been found that consuming vitamin C on a regular basis might have a beneficial effect in recovering from demanding exercise. A two-week study found that participants who consumed 400mg of vitamin C daily experienced improved muscle function and decreased muscle soreness following exercise.
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How Much Vitamin C In Orange Juice
Ask anyone what the best source of vitamin C is and theyll probably tell you its oranges or orange juice. According to the experts, a standard 8-oz glass of freshly squeezed orange juice contains 67% of your recommended daily intake of vitamin C so its quite a powerful source.
There are other health benefits associated with orange juice, as well as being a highly concentrated form of vitamin C.
The same cup serving also provides you with 2 grams of protein, 15% of your RDI of folate, 10% of your RDI of potassium, and 6% of your RDI of magnesium, according to Healthline.
However, just as there are good sides, we should also consider the potential downsides of consuming orange juice. As with any juice, its always better to eat the whole fruit to ensure you get the best parts of it which can sometimes be filtered out during processing.
You should only ever drink fresh juice as well, and none that have sugar added to them.
Health Benefits Of Eating Oranges
PintrestWhole orange vs orange juiceBenefits of eating orangesHigh in Vitamin CHealthy immune systemPrevents skin damageKeeps blood pressure under checkLowers cholesterolHelps absorption of ironPromotes good heart healthControls blood sugar levelLowers the risk of cancerAlkalizes the bodyGood eye healthSafeguards against constipationUseful tipHistory of oranges
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Promotes Fruit Consumption In Children
Clementines are small, easy to peel, sweet, and usually seedless, making them a perfect snack for children.
In fact, most branded clementines are marketed toward young children and their parents as a way to boost fruit intake.
This is important, as according to the National Cancer Institute, only about one-third of children in the United States eats enough fruit. Research shows that eating insufficient fruits and vegetables in childhood can lead to poor eating habits and poor health in adulthood .
Because clementines are appealing to children and usually inexpensive for their parents they can help promote fruit intake and healthy eating habits from a young age.
Clementines are rich in antioxidants and fiber and can help improve your skin and gut health. In addition, they may promote fruit intake among children.
For example, furanocoumarins can strengthen cholesterol-lowering statins and cause severe complications. For this reason, if you take statins, you should limit your intake of clementines .
In addition, furanocoumarins can interfere with other classes of drugs. Talk to your healthcare provider about potential interactions between your medications and clementines .
Clementines may interfere with certain drugs, as similarly to grapefruit, they contain furanocoumarins. If you have any concerns about drug interactions with clementines, talk to your healthcare provider.
How Many Mgs Of Vitamin C Are In Medium Oranges
Vitamin C is a powerful antioxidant essential for everyday health. You need vitamin C to ward off damaging free radicals that destroy healthy cells throughout your body. Vitamin C also keeps your immune system strong, helps wounds heal properly and aids the absorption of a certain type of iron. Because of vitamin Câs many roles throughout your system, meeting your daily intake is important. Fortunately, vitamin C is found in an array of vegetables and fruits, particularly citrus fruits such as oranges.
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How Can I Get Vitamin C Naturally
Most experts agree that healthy eating means meeting your nutrient needs from food sources as much as possible, and the same applies to vitamin C. The easy answer is, get more fruits and veggies! Green says. Consuming plenty of colorful plant foods daily should keep you covered when it comes to vitamin C levels.
Raw produce can have higher levels of vitamin C than cooked produce, since vitamin C levels can decrease when fruits or veggies are heated. While theres certainly no need to stick only to raw produce, its worth making sure your menu includes a mix of raw and cooked options. The more variety you can include in your diet, the more confidence you can have that youre getting sufficient vitamin C, Brooklyn-based registered dietitian Eling Tsai, MPH, RD, tells SELF.
What Fruit Is Highest In Vitamin C
Oranges, kiwifruit, and strawberries are all vitamin C superstars, per the NIH. A single orange or kiwifruit serves up about a quarter of your C needs for the day, while a cup of sliced strawberries gets you all the way there.
But fruit isnt the only kind of produce that provides a big hit of vitamin C: Vegetables can be great sources too, and in some cases can even provide more C than the top-mentioned fruit options. In fact, just half a cup of sliced red bell pepper serves up 106% of your daily C needs.
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How Can You Get More Vitamin C Into Your Diet
You can always use vitamin C supplements for an extra boost, but both Kirkpatrick and Glassman recommend getting vitamin C from food sources whenever possible.
The best source of that we see is really coming from different types of foods, mainly fruits and vegetables, Kirkpatrick said. Here is a list of some of the best vitamin C foods.
These veggies and fruits are good sources of vitamin C:
- Red bell peppers
Fruits With Vitamin A And C
Fruits With Vitamin A And C Both are water-soluble vitamins. They promote healthy skin, bone and joint growth, vision and normal cell division. However, these two vitamins have their differences as well: Vitamin A is mainly derived from animal products, while vitamin C can be produced naturally by the body.
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Beneficial Nutrients And Plant Compounds
Oranges are juicy, sweet citrus fruits known for being high in vitamin C.
Its perhaps less well known that orange peels are also rich in several nutrients, including fiber, vitamin C, and plant compounds like polyphenols.
In fact, just 1 tablespoon of orange peel provides 14% of the Daily Value of vitamin C nearly 3 times more than the inner fruit. The same serving also packs about 4 times more fiber .
Studies show that diets high in vitamin C and fiber benefit heart and digestive health and may protect against certain types of cancer (
Plus, its rich in plant compounds called polyphenols, which may help prevent and manage many chronic conditions, such as type 2 diabetes, obesity, and Alzheimers disease .
One test-tube study found that the total polyphenol content and activity in orange peels was significantly higher than in the actual fruit (
Also, nearly 90% of the essential oils in orange peels are composed of limonene, a naturally occurring chemical that has been studied for its anti-inflammatory and anticancer properties, including against skin cancer .
Orange peels are rich in fiber, vitamins, and disease-fighting polyphenols. They also contain limonene, a chemical that may protect against skin cancer.
Despite the nutritional benefits, eating orange peels also has certain drawbacks.
How Much Vitamin C Do We Need Per Day
Vitamin C is important for many functions of the human body, such as boosting the immune system.
We need 90 mg of vitamin C per day. We can easily consume the recommended daily intake from diet alone. Only plants are good sources, though.
There is no need to buy vitamin C supplements. if you follow a whole food plant-based diet.
On the other hand, vitamin C supplements are considered pretty safe. Even high doses of 1,000 mg are rather unlikely to cause any side effect.
You can find a wide variety of vitamin C supplements on iHerb.
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Highest Amount Of Vitamin D Per Serving
Please remember that the above gives an accurate value in 100g for high vitamin d foods in your diet. For example 100g of Orange juice, raw contains 0 IU of vitamin d. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin d nutritional content.
The food with the highest vitamin d content per typical serving is Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D which contains 99.6 IU in 1 cup . For this serving the Calories content is 117.03 kcal, the Protein content is 1.69 g, the Fat content is 0.3 g and the Carbohydrate content is 28.06 g.
What Citrus Fruit Has The Most Vitamin C
Citrus fruits are full of vitamin C, fiber and important minerals. Oranges have the highest amount, but you can get plenty of the vitamin by eat citrus wedges or drinking juice made with grapefruit, lemons or limes. You also can sneak citrus flavors and beneficial vitamin C into your cooking by squeezing a little lime on your chicken or adding a touch of lemon zest to grilled salmon.
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How Much Vitamin C Should You Consume
The amount of vitamin C a person should include in their daily diet can vary according to a variety of factors, including age, weight and gender, but generally men need more vitamin C than women.
Glassman said that its recommended that men consume about 90 milligrams of vitamin C a day, while women should consume about 75 milligrams.
For the most part, youre looking at anywhere form 75 to 100 milligrams a day, Kirkpatrick said.
What Is Vitamin C
Vitamin C, or ascorbic acid, is one of the few vitamins that the human body is not able to produce itself, meaning it must be introduced. Its important to introduce this through diet or supplements because vitamin C helps towards an effective immune system.
The idea that vitamin C is effective in preventing and curing illnesses faster is confirmed by numerous studies, such as this one in 2018, and this one in 1999.
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How Can I Increase My Vitamin C
Eating foods high in vitamin Clike the ones weve provided belowcan help you get more ascorbic acid. But if you and your doctor feel like youre not getting enough vitamin C from food alone , popping a vitamin C supplement can help. And that might be a solid option for some populations. Smokers in particular need around 35 mg more C per day than nonsmokers to combat the added oxidative stress caused by tobacco. Some research also suggests that supplementing with vitamin C might benefit people who have or are at high risk for heart disease. But it’s always a good idea to weigh your individual pros and cons with your doctor before starting a vitamin C supplement regimen.
That said, If you’re including vitamin C-rich fruits and vegetables in your eating pattern, youre not likely to need a supplement, Tsai says.
In most cases, taking more vitamin C in the form of supplements wont help your health any more than taking in the recommended amounts from food. For instance, while vitamin C is involved in immune health, taking megadoses wont prevent you from getting sickand the jurys still out on whether itll help you bounce back from a cold faster, according to a 2020 review published in Frontiers of Immunology.
Drinking Orange Juice Every Day Could Improve Your Cholesterol
Suffering from high cholesterol? You might need to make significant changes to your daily diet. One easy change is to add a glass of orange juice to your morning routine.
A 2013 study in Lipids in Health and Disease found that people who drink orange juice regularly and consistently have lower levels of total cholesterol and a reduction in their LDL level . As per Livestrong, orange juice has the antioxidants flavonoids that can help protect the body from cardiac problems and even decrease blood pressure. What is more, as noted by Healthline, other studies have shown that orange juice can increase your HDL .
Basically, orange juice can help you balance out that good and bad cholesterol ratio and reduce your overall risk of suffering from a cardiac event.
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Orange Fruits And Vegetables You Should Eat Everyday
Full of beta-carotene and antioxidants, orange fruits and vegetables are a must-have on your grocery list. The nutrients they contain protect you from myriad diseases, including cancer and heart disease. At the same time, theyâre low in fat and calories, which is ideal for weight control. Load your cart up with orange fruits and vegetables and your entire body will thank you!
Do I Need A Vitamin C Supplement
It depends. “Vitamin C can be easily be found in fruits and vegetables,” says Keri Gans, R.D., author of The Small Change Diet. That’s why Cording recommends taking a good look at your diet to see if supplementation is right for you. “What needs are you covering with food, and where do you have some gaps?” she asks. “If you’re falling short of vitamin C intake from food, then that’s a good indication to consider a supplement.” And, she adds, “if you need a little extra help with immune system function, it might be a good time to take additional vitamin C.”*
And beyond a gap-filling approach, the science on vitamin C demonstrates benefits for higher potency dosing , depending on your goals. For example, when optimizing our immune response or for the reduction of C-reactive protein and supporting cardiometabolic health , the science on high-potency C dosing is compelling.*
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How To Add More Oranges Into Your Diet
There are many ways you can start enjoying oranges with your meals. Whether you enjoy eating oranges or drinking orange juice, there are many recipes that incorporate oranges into them on the internet.
Here are some ideas you can use to include oranges into your diet:
- Make a smoothie and include oranges as one of the ingredients
- Add oranges into your fruit salad
- Make homemade orange juice
What Actually Helps With Colds
While theres some promise for zinc as a cold treatment, it likewise lacks scientific evidence. Unfortunately, the best way to cure a cold is to avoid getting one entirely by keeping the body rested and hydrated, avoiding those with cold symptoms, and getting all those precious phytochemicals.
As for easing cold symptoms, hot tea can help ease a sore throat. Though citrus isnt a cold cure, the acidity does cut through mucus in the throat. Gargling one cup of warm water with one teaspoon of salt also soothes the throat. Humid air, either from a humidifier or from evaporating a bowl of water, is easier on the nostrils.
This just goes to show that even two-time Nobel laureates can be wrong.
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