Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Ezgi Hazal Çelik “When we talk about strong immunity, the first thing that comes to mind is vitamin C. It is very important to take vitamin C, which is thought to effectively support the body against respiratory tract infections, flu and Covid-19, from natural sources, adequately and correctly. In winter, the health store orange almost meets our daily vitamin C needs when consumed in a medium size a day. In addition to the high vitamin C it contains, it prevents cell damage with potassium, folic acid and citrate, and protects the body against microorganisms by supporting the immune system.
10 IMPORTANT BENEFITS OF ORANGE
Nutrition and Diet Specialist Ezgi Hazal Çelik lists the 10 important benefits of orange as follows;
- It supports the immune system and protects the body against microorganisms.
- It reduces inflammation in diseases such as rheumatoid arthritis.
- It makes you feel more vigorous and energetic.
- It is beneficial for heart health with its fiber and potassium content.
- It lowers cholesterol.
- It is good for eye health with its rich vitamin A content.
- It accelerates wound healing.
- Protects skin health by supporting collagen synthesis.
- It prevents the formation of kidney stones.
- It is rich in antioxidants that prevent cell damage and fight cancer-causing free radicals.
However, in order to get the most benefit from the orange, some rules must be observed. Nutrition and Diet Specialist Ezgi Hazal Çelik explained the rules and made important warnings and suggestions.
7 IMPORTANT RULES OF CONSUMING ORANGE!
CONSUME ORANGE NOW
Orange is especially rich in vitamin C, which is known as the most unstable among vitamins. The vitamin level in it loses its activity by interacting with the oxygen in the air. Exposure of the orange to processes such as peeling, cutting, crushing or drying is one of the main reasons for this situation. For this reason, it will be beneficial to peel the orange just before eating it, and to consume it by smashing it with your teeth as much as possible without cutting it with a knife.
EAT WITH PASS
Instead of squeezing the juice of an orange, consume it with the pulp. Using 3-4 oranges for 1 glass of juice will increase the calorie content along with the amount of carbohydrates you take. Moreover, considering that it is a source of vitamin C, the vitamin C content of freshly squeezed orange juice, which is frequently used on breakfast tables in winter, is less than we think due to processes such as crushing. Drinking only the juice of an orange; It also causes the removal of fiber, which gives satiety for a long time, provides a more balanced rise in blood sugar and is a good nutrient for the bacteria in our intestines. Consuming the fruit itself instead of fruit juice will provide more effective benefits to the body. You can consume freshly squeezed juice by paying attention to its frequency and amount, but do not overdo it, as the juice of 1 serving of orange is equal to 1 tea glass.
MUST CONSUME THE WHITE PART
In addition to its vitamin C content, the white part of the orange, which is a good source of pulp, should be consumed after peeling it. Thus, by supporting the intake of dietary fiber, it plays an important role in maintaining the health of the digestive system, which is the first line of defense in the immune system.
DON’T EAT LATE NIGHT
Orange, an acidic fruit, can increase bloating, burning and gas complaints in the stomach, especially in people with digestive system diseases such as reflux, gastritis and heartburn. For this reason, not eating late, not consuming cold, chewing enough while eating and eating the white part between the peel and the fruit will support the reduction of complaints for these patients.
ATTENTION IN DIABETES
Nutrition and Diet Specialist Ezgi Hazal Çelik said, “People with diseases such as diabetes and insulin resistance should consume the orange as a whole, not as fruit juice, in order not to lose its pulp content in order to regulate blood sugar. They can consume 1 portion, that is, 1 medium-sized orange, by adding healthy fat sources such as raw nuts or protein sources such as milk and yoghurt at snacks.