As seen on Medical News Today, oranges are many people’s favorite fruit because of their unique taste that may range from sweet to sour and because they are low on calories and abundant in important nutrients.
Oranges come in different types and can be used in numerous ways, from being eaten raw to being juiced or used for the making of marmalades to facial masks. Some of its major health advantages, as seen on Medical News Today, are reducing the risk of strokes, balancing the blood pressure, fighting off cancer, maintaining a healthy heart, regulating the blood sugar, decreasing wrinkles and enhancing the texture of the skin.
Recent research also indicates the possibility of oranges to minimize one’s chance of macular degeneration, the leading reason for loss of vision which affects more than 10 million American citizens, as noted by the American Macular Degeneration Foundation.
Let us learn more about this groundbreaking finding.
Do Oranges Have the Power to Fight Off Macular Degeneration?
Macular degeneration is an incurable eye illness which happens as a result of the decline of the retina’s central portion or the inside, back layer of the eye which records all images we see and transfers them through the optic nerve from the eye to the brain. Macula is the name of this central portion and it is in charge of centering the central vision of the eye and manages our capacity to read, drive, recognize colors and faces, and see objects in detail. However, when the macula cells malfunction, we cannot receive proper images.
During the early stages, the illness does not impact the vision but as it progresses, one may experience wavy or blurry vision and even complete loss of the central vision, though they will still have the peripheral vision. This illness may be dry or wet. The former is more common than the latter.
Currently, there is still no remedy for this condition, but, there are specific ways to decrease our risk and maybe even slow down the progression, including healthier diet, physical activity, not smoking, and keeping the eyes safe from ultraviolet lights. When it comes to dieting, a study published in the American Journal of Clinical Nutrition emphasizes the importance of including oranges to your diet if you want to minimize your risk of this eye-related condition.
The study was done with more than 2800 participants at the age of 49 and older. They were given a questionnaire to assess their dietary intake and 15 years later, the researchers concluded that the people who consumed at least one orange on a daily basis managed to decrease their risk of macular degeneration by amazing 60 percent in comparison to those who did not eat oranges as regularly. According to Well and Good, the researchers point out that even an orange per week brought significant advantages.
But, what is so special about oranges when it comes to protecting our eyes? It appears that it is a result of the eye-protecting flavonoids found in oranges.
Why Are Flavonoids so Important?
As mentioned on Well and Good, even though there are a lot of foods that contain nutrients which are beneficial for the eyes and the vision, oranges are among the top ones because they contain flavonoids that have the capacity to fight off macular degeneration. These potent antioxidants are present in almost all veggies and fruits and they are good for strengthening the immunity because of their anti-inflammatory capacity. This being said, introducing more oranges to your daily diet seems like an excellent method to decrease your risk of this progressing illness. Nonetheless, the researchers conclude that additional cohort studies are necessary to further validate their findings.
Best Options to Incorporate Oranges to Your Diet
- Eat it raw
Just peel and slice it and consume it as a healthy snack in between meals.
- Juice it
Prepare a delicious, refreshing juice by juicing several oranges. Add a couple of ice cubes and enjoy!
- Mix it in salads
Combine orange slices with some strawberries, bananas, mangoes, watermelon or any other fruit of your choosing to prepare a delicious fruit salad. Spice up the salad with a sprinkle of lime juice and some raw honey.
- Add it to your breakfast
Combining oatmeal mixed with several orange slices is an excellent and healthy way to begin your day.
- Prepare salsa with it
Topping grilled chicken or fish with orange salsa is a delicious way to enhance the meal’s taste. To prepare the salsa, mix orange peels, chopped orange slices, chopped tomato, chopped cilantro, chopped green onions, several walnuts, and some lime juice. Spoon it over the meat. Enjoy!
Quick Orange Facts
- A medium-sized orange has 80 calories, 0 fat, 250 mg of potassium, 19 grams of carbs, and a gram of protein
- An orange will supply you with 130 percent of your daily vitamin C need, 2 percent of vitamin A need, and 6 percent of calcium need
- Oranges are abundant in essential nutrients such as vitamin B6, riboflavin, magnesium, phosphorus, selenium, copper, thiamin, niacin, pantothenic acid, and folate
- Oranges can be of great aid in regulating sleep, muscle movement, memory, and learning
- They are the best when picked and consumed at their ripeness peak
- Winter is the peak seasons for oranges and some other citrus fruits
- Oranges come in different types, including mandarin, navel, blood oranges, etc.
- In case you are taking beta blockers, make sure you consume oranges in moderation because they contain a lot of potassium and the beta blockers are also known to elevate the potassium levels; excessive amounts of potassium can be bad for those with unhealthy kidneys
- Acidic foods, like oranges, can worsen the symptoms of GERD