1. Boosts Immunity. The first benefit one can associate with oranges or any other citrus fruits is their high levels of vitamin C. An 8 oz cup of orange juice offers a staggering 137% of your daily vitamin C need if you are male and 165% if you are female. Vitamin C has several benefits for the body, from the growth and repair of your tissues to keeping the bones, teeth, cartilage, and blood vessels healthy. As an antioxidant, it neutralizes free radicals and prevents cell damage. Vitamin C also helps immune cells like phagocytes and T-cells function well, which is why people are advised to have citrus fruits to bump up their immunity.
2. Prevents Inflammation. Since oranges are a rich source of antioxidants, they also exhibit anti-inflammatory properties. In fact, a study found that if you drink orange juice with a meal rich in fat and carbohydrates, you can prevent the oxidative stress and inflammation triggered in your body by these free radical-generating food items. This helps in preventing blood vessel damage and reduces the risk of heart attack and stroke.
3. Lowers High Blood Pressure. Hesperidin, a major flavonoid present in orange juice, helps to control high blood pressure or hypertension. According to a study, drinking 500 ml of orange juice daily helped middle-aged overweight people lower their blood pressure and improve their overall heart health.
4. Balances Cholesterol Levels. Vitamin C, folate, and flavonoids in orange juice help decrease the LDL or bad cholesterol levels. Orange juice has a positive effect on blood lipid level as well. Consumption of 750 ml orange juice daily has been found to increase the HDL or good cholesterol concentrations by 21%, triacylglycerol concentrations by 30%, and folate concentrations by 18%. It also decreased the LDL-HDL cholesterol ratio by 16 percent.
5. Improves Heart Health. Orange juice has a lot going for it when it comes to heart health. As mentioned earlier, hespiridin reduces blood pressure, while other beneficial nutrients in the fruit help balance cholesterol levels. That apart, orange juice has a high amount of potassium compared to a negligible amount of sodium – a heart-healthy composition – as well as a considerable amount of magnesium. A high magnesium intake is known to reduce the risk of heart disease.
6. May Have Special Benefits For Smokers. Oranges contain a carotenoid called beta-cryptoxanthin in high amounts. In a couple of animal and laboratory studies, it was found that beta-cryptoxanthin decreased the number of tumors caused by exposure to a chemical called NNK, a carcinogenic byproduct of tobacco smoke. It also reduced inflammation of the lung and shortness of breath (emphysema) caused by tobacco smoke. And researchers suggest that rather than supplements, eating whole foods like oranges, pumpkins, or sweet peppers is sufficient to lower the risk of lung tumors among smokers.
7. May Prevent Anemia. If you have a vegetarian diet and are at risk of low iron intake, orange juice can help you avert anemia to a certain extent. Vitamin C helps the body absorb iron from plant sources. Do note that this may not be sufficient to prevent anemia. You would need to eat a lot of iron-rich vegetables and even take iron supplements if your levels are too low.
8. Prevents Cancerous Growth. Daily consumption of orange juice inhibits cancerous tumor growth. In a study on rats, it was found that feeding double strength orange juice delayed the onset of chemically induced mammary cancer in rats. This antitumor property of orange juice is thanks to hesperidin, the flavonoid present in the juice. It has shown to protect against colon cancer as well.
9. Prevents Kidney Stone Formation. Research shows that orange juice is beneficial for your kidneys. The citric acid in orange juice binds to the calcium in your body and prevents the formation of calcium oxalate or calcium phosphate stones, two common types of kidney stones. It also reduces uric acid levels, which are known to cause kidney stones.
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