Everyone these days is becoming health-conscious and wants to maintain their health and become physically active to overcome various lifestyle complications and diseases.
Hence, to follow this active lifestyle, people incorporate vegetables and fruits into their diets.
These food items are good for health, but one must know the ideal time to consume these food items.
In this article, let us talk about how fruits benefit our health and the ideal time to eat them, especially citrus fruits like oranges.
Fruits are an excellent source of nutrients that can help enhance overall health and lower the risk of illness.
Fruits contain many vital vitamins and minerals, are rich in fibre, and have antioxidant properties.
People who eat diets that include vegetables and fruits are at minimal risk of developing cancer, heart disease, inflammation, and diabetes.
Moreover, amongst all fruits, citrus fruits are the most powerful ones that help in preventing several diseases.
Citrus fruits include fruits like oranges, grapefruit, limes, lemons, etc. These fruits come in various sizes with lively colours and have an unbelievable fragrance.
Citrus fruits have health benefits such as the minimal risk of heart disease and boosting the immune system.
In this article, as mentioned above, let us see how oranges benefit our health and the best time to consume them.
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Nutritional Benefits of Oranges
Oranges are popular citrus fruits that are low in calories, highly nutritious, and naturally sweet and tangy.
Oranges are eaten in various ways; as whole fruit, in the form of juices and marmalades, and its peel to add sharp flavour to cakes and desserts.
Oranges are superbly packed with Vitamin C, fibre, and other vitamins and minerals.
One medium orange fruit contains 117 per cent of a person’s daily value of vitamin C. Vitamin C performs the most powerful antioxidant action in the body and is crucial for immune system function.
Oranges are a healthy part of a varied diet and add different benefits, such as lowering a person’s risk of many conditions.
Best Time to Eat Oranges
The best time to eat an orange is in the morning with breakfast or as a snack between two meals.
On An Empty Stomach
Eating oranges, the first thing in the morning on an empty stomach is a big NO. Citrus fruits like oranges contain acid and, when eaten on an empty stomach, can cause heartburn, gastritis, bloating, and even ulcers.
When consumed on an empty stomach, Citrus fruits may lead to an increase in the production of acid in the body, which can further lead to bloating. These fruits have fructose which can impact digestion
Breakfast
Oranges can be eaten with breakfast and do not cause any harm to the body. Hence, it can be eaten with other nutritious food to maximize the nutritional content for daily work.
Between Three Main Meals
The ideal time to eat oranges before every meal. It helps in providing all essential nutrients at this time.
Immediately After a Meal
One should avoid eating oranges immediately after a meal because it increases acid formation in the stomach with a feeling of heaviness and digestive issues.
At Bedtime
The worst time to have oranges, as with acid formation, you would not want to go to bed with a feeling of bulkiness in the stomach.
No wonder oranges have a revitalizing effect on your body, but as always, you should enjoy them in controlled portions.
Eating oranges out of proportion may have unpleasant side effects on your body. Excess consumption of this fruit, with high fibre content, can affect digestion, cause abdominal cramps, and lead to diarrhoea.
Health Benefits of Oranges if Eaten at Right Time
- Prevents skin damage.
- Keeps blood pressure under control.
- Lowers cholesterol.
- Controls blood sugar levels.
- Lowers the risk of cancer.
- Maintains eye health.
- Alkalizes the body.
- It helps in preventing our immune system.
- Defends constipation.
- Aids in weight loss.
Oranges Are Consumed for A Variety of Reasons
Oranges for Weight loss:
Eating fruits for weight loss is common, and oranges contribute significantly. They are back in season and are loaded with fibres, vitamins, and minerals.
Being low in calories and high in vitamin C and water content, oranges function as an excellent weight loss agent.
Oranges help in easy bowel movement and keep you full between two meals and hence, suggested to have them between two meals.
Researchers at Western University’s Robarts Research Institute discovered that drinking two and a half glasses of orange juice per day might reverse obesity and lower the risk of heart disease and diabetes. (Ref)
The researchers found a chemical called ‘nobiletin’ in sweet oranges and tangerines that might help prevent and control obesity. The research was published in the Journal of Lipid Research.
Oranges in Pregnancy:
Oranges can certainly be a part of the pregnancy diet. The tanginess of oranges can provide some relief from morning sickness. For maximum benefits, pregnant ladies should eat oranges as a whole. Packed orange juices should be completely avoided.
Oranges have super benefits like it aids in the foetus’s brain development, improve the immune system, and improve skin tone. Oranges can be eaten anytime during the day, but mornings are the best.
Oranges for Skin:
Oranges have abundant vitamin C and are hence the most effective fruit to revitalize your gloomy complexion.
Oranges also contain natural citrus oils that keep your skin hydrated and agile from outside—eating at least half an orange once a day helps to construct natural collagen and aids in stopping untimely ageing.
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