Health Benefits Of Navel Oranges
The spectacular citrus family never fails to dazzle us. It consists of tarty lemons, juicy mandarins, sour grapefruits and huge pomelos. But there’s one citrus fruit that literally defined Southern California for decades. We’re talking about navel orange here. Navel orange is similar to regular orange in taste and even nutritional value to an extent. But unlike regular oranges, navel oranges have a partially formed tiny little fruit at the end, which appears like a human navel. The navel is a result of mutation, which causes two oranges to be produced from one fruit. And that’s precisely how navel oranges got their name. Below we’ll discuss the various health benefits of navel oranges and how you can include it in your diet. So stay tuned.
Nutrient Content Of Navel Oranges:
According to the USDA Nutrient Database, a medium-sized navel orange provides six calories, 3 grams of fiber, 22 grams of carbohydrates, 1 gram of fat and 1 gram of protein. Below is the complete nutritional value of a medium-sized navel orange.
The high levels of antioxidants and other health-promoting nutrients like vitamin C, beta-cryptoxanthin, limonene, and narirutin in navel oranges benefit the body in more ways than you can think. Below listed are some of the health benefits of navel oranges:
1. Maintains Heart Health:
The high concentration of vitamin c or ascorbic acid in navel orange raises the HDL cholesterol levels and lowers the blood pressure, thereby reducing the conversion of fat into plaque in the arteries. It even has a high amount of potassium, which can help reduce the risk of stroke and hypertension.
2. Gives A Beautiful Skin:
Navel orange contains hesperidin, a flavonoid, which acts as an antioxidant and protects the skin from free radical damage. It even aids in the formation of collagen, a protein which gives the skin a supple, smooth and youthful appearance. Collagen can also prevent the occurrence of stretch marks and wrinkles.
3. Protects From Cancer:
Hesperidin in navel oranges is proven to protect from cancer, especially breast and prostate cancer by suppressing the proliferation of cancer cells. Also, cancerous tumors with low levels of vitamin C contain a significant amount of HIF-12, a type of protein, which causes the cancerous cells to spread throughout the body. By consuming large quantities of navel oranges, one can prevent cancer from spreading. Furthermore, limonene, a compound present in the rinds and inner parts of navel orange is known to prevent the spreading of breast cancer cells.
4. Improves Digestion:
Apart from antioxidants and potassium, navel oranges also have a high fiber content. Just one serving of this fruit can give your body 2.5 to 4 grams of fiber. Fiber is absolutely essential for proper digestion. It bulks up the stool and makes it easier to pass, thereby reducing the chances of constipation.
5. Healthy Nervous System:
Navel oranges, especially Florida navel oranges are an excellent source of Vitamin B6, a nutrient which promotes the healthy nervous system. It’s said that a deficiency in Vitamin B6 can cause depression and sleep disorders. So if you want to have a sound sleep and stress-free mind, consume at least one serving of navel orange daily.
How To Eat Navel Oranges?
This insanely sweet and flavorful fruit can be incorporated into the diet in a plethora of ways. Below are a few examples.
• Segment and add the navel oranges to your salads, trifles, and baked goods or just pop it in the mouth. You’ll get a strong burst of flavor.
• Since navel oranges pair well with nuts, dried fruits, cheese, herbs, onion, and olives, you can combine them all to make a fresh, summer salad.
• You can also use navel orange zest and juice to flavor your curd, syrups and even dough.
• Besides, you can even try roasting or grilling the navel oranges. It will add a caramel-y note to the fruit.
So these were some of the most touted health benefits of navel oranges. Remember, you need to consume this fruit regularly to notice these benefits.
How do you like to eat navel oranges? Share with our readers by commenting below.