The orange is one of the most popular foods in Brazil, and it has many reasons for this. Besides its availability throughout the year, the orange is one of the foods that are reference in supplying vitamin C. Thus, the nutrient, besides helping to armor the immune system against colds and flu, takes on other functions in the body.

Benefits of the orange

Prevents kidney stones

This is what the study published in the Clinical Journal of the American Society of Nephrology concluded, that the citrate present in the orange stimulates urinary excretion, a factor that can prevent the formation of the dreaded kidney stones. But for this, it is recommended to consume a glass of natural orange juice daily.

Strengthens vision

As a source of beta-carotene, orange contributes to overall vision health, such as the retina and optic nerve.

Takes care of the digestive system

The fruit is able to control the level of acidity in the stomach. In addition, it helps speed up the digestion process after heavy meals. Moreover, fiber present in the orange favors the proper functioning of the intestines, preventing constipation. So, to get a good amount of them, consume the orange in natura, with the berries.

Improves the absorption of other nutrients

Vitamin C, which helps the body's defenses, is also responsible for optimizing the absorption of iron. Therefore, an example is to bet on dark green leaves, which are rich in iron, with natural or fresh orange juice in the same meal.

Helps prevent premature aging

Again, vitamin C acts as a protagonist in the combat against oxidative stress. In addition, it enhances the action of other antioxidants present in a balanced diet.

Also read: Pineapple: Benefits of the fruit ally of weight loss

Regulates cholesterol levels

Daily consumption helps balance the amount of LDL and HDL (bad and good cholesterols, respectively). On the other hand, the potassium in the orange participates in the health of blood pressure.

Orange can relieve respiratory allergies

It is a source of folic acid, which acts on the respiratory tract, as proven by the Johns Hopkins School of Medicine (USA), which followed 8 thousand people with rhinitis or asthma for about two years and proved the benefits of the orange in this aspect.

Also read: Does eating fruit after a meal help or hinder digestion?

Is orange a diet villain?

No way, because fruit is a source of good nutrients and its caloric value is low, that is, about 60 kcal for a 100g serving - and its glycemic index does not cause insulin peaks in the body. Like all food, it requires moderation in its consumption, mainly because it contains fructose, a sugar present in fruits. According to the WHO, the ideal is to consume at least three portionsSo, look for a nutritionist to assess the best ways to include oranges in your diet.

Juice, fruit or supplement?

Of all the options, the best is the fruit in natura, because the orange berries have high concentrations of fiber and help maintain satiety for longer. Juice is an equally practical way and there are no contraindications, as long as it is natural - avoid the boxed versions, loaded with chemical components - and without sugar. So, one way to boost your immunity and energy is to beat the orange withother foods in juice form: carrot, beet, ginger, and orange turn into an arsenal of excellent vitamins for the skin, hair, and immunity.

But what about the vitamin C supplement? It is only necessary if there is a deficiency of the nutrient, and even then it does not have the infinite nutrients of the orange, because its absorption is also less profitable. Therefore, try to meet your nutritional needs primarily through a healthy and varied diet. But it does not hurt to remember: the help of a nutritionist or other professional in theHealth is fundamental to balance this balance.

Also read: Camu-Camu: The benefits of the fruit rich in vitamin C

Is there a nutritional difference between types of oranges?

There are several types of oranges, and the biggest difference is their flavor, but their nutritional value is usually similar, except for the amount of vitamin C - the bay orange provides the most vitamin C, with 56.9 mg in a 100 g serving. Next comes the pear type, with 53.7 mg. The others provide 42 mg, on average.

Recommended consumption

One glass of juice (150 ml) or one medium orange a day is enough to supply the proper amount of vitamin C. It's okay if this limit is exceeded, as there are no side effects to your health - just be careful not to overdo it, as too much fructose can contribute to weight gain.

Also read: Glycemic index diet: What it is and how to do it

Nutritional table (for 100 g of the fruit)

• Water: 89.3 g

• Carbohydrates: 9.9 g

• Protein: 0.6 g

• Lipids: 0.1 g

• Calcium: 45 mg

• Phosphorus: 28 mg

• Iron: 0.2 mg

• Magnesium: 26 mg

• Potassium: 156.6 mg

• Vitamin A: 14 mcg

• B: 40 mcg

• B2: 21 mcg

• Vitamin C: 42 mcg

Source: Giselle Santos, nutritionist graduated from São Camilo University, post-graduated in functional sports nutrition, exercise physiology, and phytotherapy. She is an elite athlete in CrossFit do Brasil and owner of the Healthy Spot clinic and Laricas Fitness, a company specialized in fitness sweets.