“I like to peel it and share it with friends. You can spread the love with an orange.” – Gina Rodriguez
Sweet, juicy and full with vital nutrients required to stay healthy, orange is one of the best fruits you can have in your diet. Considered as one of the most popular fruits around the world, oranges are rich in several minerals including magnesium, potassium, vitamins and more while they also have very low fats and no cholesterol.
Both the fruit and the skin of orange possess several health benefits and here are a few reasons why you need to eat orange and make good use of its skin for better health.
Health benefits of orange
1. Helps prevent cancer
Oranges are rich in Vitamin C and a good intake of vitamins is directly associated with reduced risk of colon cancer. Oranges reduce the production of free radicals responsible for damaging DNA which are associated with skin, lungs, and breast cancers.Advertising
2. Maintains blood pressure
Oranges have plethora of Vitamin B6 and this supports the production of hemoglobin. Similarly, the presence of magnesium in it helps to keep blood pressure under check.
3. Boosts immune system
Orange contains Vitamin C, which is also vital for the proper function of a healthy immune system. This helps to prevent colds and recurring ear infections.
4. Maintains blood sugar level
Oranges can be a healthy snack for people with diabetes. Fibers present in oranges keep blood sugar level under control while the natural fruit sugar, fructose, helps to keep the sugar level under radar after eating.
5. Reduces body cholesterol
Fibers present in oranges also help to reduce excess cholesterol compounds present in the gut and pushes them out of the body. A study published in the journal Nutrition Research found that drinking orange juice for 2 months had a direct effect on decreased lipo-protein (or bad cholesterol).Advertising
6. Improves digestion
Oranges have a high amount of fiber content in them, which helps in digestion.
7. Combats weight loss
Oranges are an ideal food to consume for patients suffering from obesity. It is a low-fat, nutrient-rich food and has very low glycemic index. As it possesses low glycemic index, it prevents blood sugar level to rise very slowly, thereby helping to maintain weight without losing energy.
8. Improves vision
Vitamin A is a vital nutrient required for eyes and oranges are rich source of it. Eating oranges have been found to be associated with reduced risks of cataracts while it also slows down age-related macular degeneration. Further, eating oranges can also improve night vision.
9. Makes skin beautiful
Eating orange can help to fight against skin damage caused by the sun and pollution. It also boosts collagen production in the body which helps to reduce wrinkles and makes skin look beautiful by improving the overall texture.Advertising
10. Cures hangovers
Though hangover remedies are often considered myths, citrus fruits are said to help people to some extent. Oranges help to stimulate digestive juices as it is full with dietary fibers and relieves constipation, thereby functioning as one of hangover cures.
11. Improves heart health
Vitamin C, fibers, potassium and choline, present in oranges help to maintain a healthy heart. Lack of potassium can lead to irregular heartbeat and eating oranges is surely going to give your ticker a boost.
Health Benefits of orange skin
Orange skin are edible and despite those being not as sweet as the pulp or the juice, they are very much healthy. Orange skin also contain as much nutrients present in the fruit. Though it can be difficult to digest sometimes if covered in chemicals, organic orange skin is good for health. Here are a few benefits:
1. Facial masks
Orange skin facial masks can sound strange, but as the skin is rich in vitamin C and antioxidants, it can help to tighten the skin and improve the tone giving your face a healthy glow. The citric acid present in the orange skin exfoliates and brightens up the skin giving your face a radiant look.Advertising
2. Prevents facial dehydration
Orange skin is also rich in potassium and this helps to revive the withered dehydrated skin. When used as a facial mask together with milk, it replaces the excess oils from clogged pores and hydrates them, thereby nourishing the skin.
3. Fights pimples, scars and acne
The citric acid present in orange skin also keeps pimples and dark lines away from the face. It also reduces oxidative stress in skin cells which in-turn helps to maintain a glowing skin. Also, because orange skin is rich in vitamin C, it protects skin from radical damage and keeps acne at bay.
Featured photo credit: Stevepb via pixabay.com
Last Updated on December 13, 2018
12 Practical Tips To Stay Fit For Christmas
Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.
A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:
1. Eat Before Heading Out
First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.
2. Select The Treats
Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.
3. Avoid Skipping Meals
Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.
4. Drink With Moderation
It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!
5. Be Active
You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!
6. Get Out Of The House
Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.
7. Don’t Skip Your Strength Workouts
Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.
8. Set Realistic Goals
You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.
9. Enjoy Yourself
Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.
10. Drink A Lot Of Water
This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.
11. Eat Less And More Often
Distribute your meals evenly throughout the day, and do not eat everything at once. Instead of having 2 enormous meals, have 5 small ones. Eat your dinner earlier and have a nice walk before going to bed.
12. Prioritize Your Workouts
Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”
So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.
Happy Holidays everyone!
Featured photo credit: rawpixel via unsplash.com