5 Essential Nutrients In Oranges

Oranges are a tasty fruit that can be enjoyed as a nutritious snack throughout the day

. They are also rich in a number of essential nutrients which promote optimal health. In this article I will be discussing 5 of the main nutrients that can be found in oranges and outlining how they benefit your body.

1) CALCIUM:- Oranges contain a notable 40 milligrams (mg) of calcium per 100 grams (g) which is around 4% of the current recommended daily allowance (RDA). Calcium is essential for the construction of strong, healthy bones. In addition to this, calcium regulates blood pressure, muscle contractions and nerve transmissions.

2) DIETARY FIBRE:- Eating 100g of oranges provides you with 2.3mg of dietary fibre which is approximately 5% of the current RDA. Dietary fibre has numerous health benefits in the body. It can help you lose weight (by making you feel fuller for longer), keep your bowels healthy (by reducing constipation and bowel disease) and protect you from other diseases (including cancer and heart disease).

3) POTASSIUM:- A 100g serving of oranges supplies you with 181mg of potassium which represents around 5% of the RDA. Potassium has a number of important roles within the body. It assists in the metabolism of carbohydrates and proteins, maintains fluid balance in the body, supports proper muscle growth, controls heartbeats and regulates both muscle contractions and nerve transmissions.

4) VITAMIN A:- Oranges contain an impressive 0.062mg of vitamin A per 100g which is about 10% of the RDA for this vitamin. Vitamin A is crucial for healthy vision and also supports normal growth. In addition to this, vitamin A keeps the reproductive system healthy and has been linked with cancer prevention.

5) VITAMIN C:- Oranges are one of the best vitamin C sources around containing a massive 53.2mg per 100g which represents over 100% of the current RDA. Vitamin C is a powerful antioxidant (a substance that protects the body's cells from oxygen related damage) and is crucial for the production of collagen (the main protein in animal connective tissues). In addition to this, vitamin C can reduce the symptoms of the common cold, strengthen the immune system and fight heart disease.

SUMMARY

As you can see, oranges are loaded with healthy vitamins and minerals. So next time you are feeling a bit peckish, pick one up and tuck in. Not only are oranges a tasty, juicy treat but they also promote optimal health through the nutrients they contain.

by: Tom Parker

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