Benefits of Citrus Fruits

Orange is a fruit that contains many nutrients that are good for health and disease prevention. Besides being very rich in vitamins and minerals, also contain dietary fiber that are essential (indispensable but can not be produced in the body) for the body's normal growth. Non-nutrient-containing compound that also helps reduce the risk of some chronic diseases, such as cardiovascular, cancer, and cataracts. So far, known only as oranges source of vitamin C. Though the efficacy of oranges also contain a series of other essential nutrients, including carbohydrates (sugars and dietary fiber), potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid, and phytochemical compounds.

Another advantage, citrus contains no sodium, fat, and cholesterol. Low calorie content, so it will not cause concern to those trying to lose weight. Carbohydrates in citrus is a simple carbohydrate, namely fructose, glucose, and sucrose. Complex carbohydrates in the form of non-starch polysaccharides (commonly known as dietary fiber) are good for health. This dietary fiber in the body will bind water-soluble nutrients in a gel matrix, thus slowing the process of gastric emptying and digestion and absorption. Circumstances that would prolong satiety, and lowers the level of glucose absorption, which can help prevent spikes in blood sugar levels. Dietary fiber also helps lower cholesterol levels in plasma by interfering with the reabsorption of bile acids. By consuming a medium-size oranges in one day, about 3.0 g fiber foods, may contribute significantly to meet the material needs for the body suggested that about 25 g per day.

In addition the efficacy of citrus as well as antioxidants. Oranges contain vitamin C which plays an important role in the formation of collagen which is the basic component of connective tissue formation in the body. Optimal formation of collagen is necessary for the formation of ligaments, tendons, dentin, skin, blood vessels, and bones. Also assist the process of wound healing and tissue repair.

Vitamin C also plays a role in the process of absorption of inorganic iron (iron from non-animal foods), which can prevent and help cure anemia. Now, Vitamin C also attracted attention for its ability as an antioxidant, which can help prevent cell damage caused by the activity of free radical molecules. In the body of free radicals oxidize molecules of protein, fatty acids, and DNA. Free radical damage has implications for the emergence of a number of diseases, including cancer, cardiovascular, and cataracts.

Level of food consumption with high folate content, such as fresh or in the form of orange juice, will increase levels of folate. Increased levels of folate lowers homocysteine ​​levels, which is toxic to blood vessel walls. With decreasing levels of homocysteine, the risk of cardiovascular disease is also reduced.

Vitamin C in fruit may protect the body from cancer. level of consumption of fruits and vegetables that are high have a protective effect against cancer is better than the level of vitamin C intake (from food supplements) is high.

Since the oxidation of the lens plays an important role in cataract formation, the role of antioxidants, including vitamin C, it becomes important. From the results showed that individuals with vitamin C and carotenoid concentrations in the blood are high have a lower risk of cataracts. However, there is no evidence to indicate that a high intake of vitamin C in the long run reduce the risk of cataracts.

Efficacy of orange as a source of vitamin C is also thought to provide prevention and healing effects of diseases such as bone loss (osteoporosis), kidney stones, impaired cognitive function, and asthma. But further research is still needed to prove these allegations.

To maintain health and maintain an adequate reserve of vitamin C in the body, it is advisable to consume vitamin C as much as 30-100 mg per day. This need has been satisfied with the orange middle. That's the size of an orange contains about 70 mg of vitamin C. Or, by consuming one glass, about 225 ml of orange juice per day. Although several recent studies have shown, consumption above 200 mg per day is optimal can prevent some chronic diseases, taking vitamin C supplements in the form of excessive (above 500 mg per day) can cause negative effects, especially for those at risk of suffering from iron overload .

Orange also helps in maintaining normal blood pressure. Other vitamins contained in citrus is folate. This vitamin helps produce DNA and RNA and the maturation of red blood cells, which in turn can prevent anemia. Consumption of folate per day is recommended for women 180 mcg and 200 mcg for men. Most of these needs could be supplied from an orange. In one cup, 225 ml, orange juice contained 75 mcg of folic acid for the body.

In addition, oranges also contain several types of minerals. One potassium. It plays an important mineral for maintaining the balance of acid and water in the body. As an important component of electrolyte, potassium plays a role in transmitting nerve impulses to muscles, muscle contraction process, and maintain normal blood pressure. Consumption of potassium is recommended as much as 2000 mg per day. Part of this amount can be met by an orange. Glass, 225 ml, orange juice provides 500 mg potassium.

In the orange also contains phytochemical compounds. Typical compounds of this plant has broad physiological effects and help prevent the spread of various types of chronic diseases, including cancer and heart disease. Prevention mechanisms include the ability as an antioxidant, its effect on the process of cell division, increased the activity of the enzyme in removing carcinogens (cancer causing substances), and blocking of nitrosamine compounds. Intake of these compounds can only be met through consumption of plant foods, one of which is orange, as part of the daily diet.

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