Citrus fruits are rich in nutrients, especially vitamin C, what are the nutrients contained in citrus fruits and their benefits for one’s health?
Trucks are one of the most popular fruits consumed. Almost every time there are many products or preparations made from citrus fruits. What kind of nutrition does it contain?
Nutritional Content and Benefits of Oranges for Health
In 130 grams of citrus fruit contains nutrients such as,
Vitamin content in 130 grams of oranges,
- Vitamin A : 225 IU
- Vitamin B1 (Thiamine): 0.087 mg
- Vitamin B2 (Riboflavin): 0.072 mg
- Vitamin B3 (Niacin): 0.282 mg
- Vitamin B6 (Pyridoxine): 0.06 mg
- Folate: 30 mcg
- Vitamin C : 53.2 mg
- Vitamin E : 0.18 mg
Mineral content in 130 grams of oranges
- Potassium : 181 mg
- Selenium : 0.7 mcg
- Calcium: 40 mg
- Copper : 0.1 mg
- Phosphorus : 14 mg
- Magnesium: 10 mg
- Iron : 0.1 mg
- Zinc : 0.07 mg
Source: National Nutrient Database (USDA)
One citrus fruit that weighs 130 grams contains 11.75 grams of carbohydrates, 9.35 grams of sugar, 2.4 grams of dietary fiber, and 0.94 grams of fat. The amount is 47 kcal.
Calorie Value in Citrus Fruits
Almost all fruits have a high water content, therefore calories from sugar are naturally present in fruits.
Oranges also contain 85% water and are low in calories. The calorie content in citrus fruits can be absorbed by the body easily, therefore this fruit is considered a fruit that can refresh the body quickly.
The calorie count of an orange depends on its size, skin thickness, type, and level of ripeness. A small orange weighing 95 grams contains 45 calories, while 130 grams has 60 calories, and the largest 185 grams contains 85 calories.
While the navel orange variety weighing 140 grams has a calorie content of 70 calories, a valencia orange weighing 120 grams contains 60 calories. The calories contained are directly proportional to the sweetness of the orange if the sweet orange contains more sugar than the unsweetened orange.
So sweet oranges will have more calories.
Calories in orange juice
Various types of orange juice are available in the market. The calorie content varies according to each type of orange. The following information provides an estimate of the caloric value in one cup of orange juice,
- Freshly squeezed without sweetener 112 kcal
- Freshly squeezed, sweet 120 kcal
- Canned unsweetened 117 kcal
- Canned, sweet 139 kcal
- Frozen unsweetened diluted with 3 volumes of water 112 kcal
- Frozen concentrate, unsweetened, pure, 452 kcal
Source: National Nutrient Database (USDA)
The nutritional benefits of citrus fruits
- Vitamin C boosts the immune system and vitamin B6 helps in producing hemoglobin.
- Beta-carotene (the inactive form of vitamin A) which gives fruit its orange color, helps in fighting disease and protects cells from damage.
- Calcium helps improve bone health
- Magnesium helps in maintaining blood pressure
- Potassium is good for cardiovascular system health while folic acid helps in brain development.
- The human body converts food into energy with the help of thiamine from oranges.
- Pectin, the fiber present in orange peel helps lower cholesterol levels.
The benefits of citrus fruit in curing disease
Apart from vitamins and minerals, oranges also contain more than 170 phytonutrients including carotenoids, terpenoids, limonoids, glucaras, and flavonoids.
Phytonutrients are naturally occurring compounds found in plants and vegetables. Among these 170 phytonutrients 60 are flavonoids. Flavonoids have anti-inflammatory, antitumor, and anticarcinogenic properties.
It can also help prevent blood clots and thus reduce the chances of developing coronary thrombosis.
38 minutes found in citrus fruit is good for preventing tumor formation. Oranges also contain 20 carotenoids which have antioxidant properties.
Since oranges contain a lot of fiber, it can help improve the digestive system and lower blood sugar levels.
Orange intake is good for preventing the formation of kidney stones, rheumatoid arthritis and lung cancer. Many also believe that consuming oranges can make the skin brighter.
Of all the explanations regarding nutrition or nutritional content as well as the benefits of citrus fruits, it is highly recommended to include citrus fruits in our daily diet list.
It would be better to consume fresh whole oranges instead of sweet juices. But if you prefer orange juice, consume homemade orange juice instead of buying it ready-made.
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