Most of us think of oranges when we hear vitamin C. Well, although there are different sources of vitamin C, oranges rank pretty high for a few reasons. First, they are readily available and quite affordable (with an orange averaging at Ksh 15) and therefore, pretty much anyone can access them.
Another important reason is that you can get the recommended amount of vitamin C per day from just one large orange or two small ones. The recommended daily intake of vitamin C is a minimum of 65 mg and an orange has around 55 mg. Moreover, the upper limit is 2000 mg. Thus, the risk of suffering from any vitamin C overdose from eating oranges is pretty low. Additionally, you can substitute or complement these oranges with other food products that are high in vitamin C such as kale, chilies, thyme, and parsley and other citrus fruits as well.
Why Vitamin C?
· It is an immunity booster
· It facilitates the healing of wounds
· It aids the absorption of iron
· It is essential in the development of collagen (and thus healthy skin, hair, muscles and bones)
· It aids in the prevention of scurvy
· It reduces inflammation as well
Other Benefits of Oranges
Oranges are also very high in Thiamine which is a B vitamin (B1)
· Which is especially essential in carbohydrates metabolism and in the conduction of nerve signals for sensation
Oranges are also high in folic acid, which is also a B vitamin (B9)
· It is essential in cells and tissue growth and development. It is for this reason that folic acid is especially important in pregnancy.
Oranges also have a healthy dose of potassium
· It is necessary for ionic balance in the body
· It aids in regulation of blood pressure
Oranges also have a range of other components with varied roles in the promotion of good health.
· One of them stands out, which is lycopene, which is also high in tomatoes. It is essential eliminating free radicals in the body and has been associated with prevention of cancers.
NB: Choose orange fruits over juices
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