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Every 100 grams of orange incorporates 87.6 grams of water, 104 micrograms of carotene—an antioxidant vitamin, 30 mg of vitamin C, 93 mg of potassium, 26 mg of calcium, 9 mg of magnesium, 0.3 grams of fiber, 4.5 mg of sodium, 7 mg of chromium, 20 mg of phosphorus, and 0.32 mg of iron, with an vitality worth of 48 kcal.
The excessive vitamin C content material in oranges may help stimulate the manufacturing of white cells, thereby enhancing the immune system and serving to the physique struggle in opposition to illnesses.
It has been confirmed that oranges even have anti-inflammatory, anti-tumor results, inhibit blood clotting, and are highly effective antioxidants.
Orange juice, in the meantime, incorporates vitamin A, copper, folate, and thiamine (vitamin B1) amongst different vitamins that assist hold the immune system in its greatest state, aiding the physique in fending off exterior assaults.
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A lower half orange over a pile of oranges. Illustration photograph by Freepik |
In accordance with diet consultants, every day required vitamin C consumption is dependent upon gender, age, and smoking habits. To be extra particular:
Pregnant girls ought to devour 80 mg of vitamin C a day and improve to 120 mg throughout breastfeeding.
Kids are beneficial to eat half an orange a day, even when they need extra, to keep away from potential orange allergic reactions.
Females 19 and older want 75 mg of vitamin C every day, which is equal to 1 orange with a diameter of about 4 cm.
Males 19 and older ought to devour 90 mg of vitamin C every day, equal to 1 orange with a diameter of 5 cm.
People who smoke want an additional 35 mg of vitamin C along with the essential required quantity based mostly on their age and gender to attenuate the results of the free radicals produced by smoking.
Remember the fact that oranges are wholesome when consumed in the correct quantity and by the appropriate folks. Folks with abdomen ulcers, duodenal ulcers, or pancreatitis mustn’t drink orange juice.
Orange juice shouldn’t be consumed at night time, instantly earlier than, or after consuming milk. A Japanese research additionally advises avoiding orange juice when taking treatment, recommending consuming orange juice one to 2 hours earlier than or after taking treatment.
Dr. Huynh Tan Vu
Ho Chi Minh Metropolis Drugs and Pharmacy College