Oranges are some of the most popular fruits people eat today. Known for its color of the same name, it is usually eaten for snacks or drunken as beverage. The following are the health benefits of oranges, along with a sample recipe.

Health Benefits

Vitamin C

One health benefit of oranges is vitamin C, a vitamin that raises the body’s defenses against infection and illness. Also, the vitamin promotes the function of collagen, a substance that acts as cement and helps bind loosely connected cells and tissues. Moreover, vitamin C is an antioxidant that helps the body get rid of bad agents like toxins and free radicals. This way, the risk of developing illnesses like fever, cough and colds, heart diseases, and cancer, is lessened.

Vitamin A

Aside from vitamin C, oranges are also rich in vitamin A. according to Care 2, the vitamin comes from caretenoid compound conversion. Vitamin is known to promote a person’s eye health and vision, so it helps prevent eye disorders like night blindness and macular degeneration. To add, vitamin A acts as an antioxidant, helping the body get rid of unwanted agents like toxins and free radicals, which cause heart diseases and cancer.

Cardiovascular Health

Another health benefit of oranges is the promotion of heart and blood vessel health. According to Medical News Today, this is possible with potassium. Potassium is a mineral that is associated with bananas, since the yellow fruit is rich in the mineral. Potassium has a vital role in the sodium and potassium pump and it also improves cardiovascular health by countering the water-retention effects of sodium. Increased water in the body increases blood pressure. Moreover, potassium dilates the blood vessels, reducing high blood pressure. As per the National Health and Nutrition Examination Survey, as cited by the publication, less than two percent of the adults in the United States achieve the daily 4700 mg recommendation.

Sample Recipe

One recipe that has orange as one of its ingredients is Asian Orange Chicken. According to All Recipes, the dish has flavors “reminiscent” of the orange chicken from a popular restaurant in the mall. As per the publication, the ingredients for the sauce include two tablespoons of orange juice, one tablespoon grated orange zest, one-fourth cup of lemon juice, one-third cup of rice vinegar, two and a half tablespoons soy sauce, one cup and a half of water, a cup of packed brown sugar, half teaspoon of minced fresh ginger root, half teaspoon minced garlic, two tablespoons chopped green onion, one-fourth teaspoon red pepper flakes, three tablespoons cornstarch, two tablespoons water. For the chicken, two boneless and skinless chicken breasts (cut into half-inch pieces), a cup all-purpose flour, one-fourth teaspoon salt, one-fourth teaspoon pepper, and three tablespoons olive oil.

To prepare, as per the publication, one cup and a half of water, rice vinegar, soy sauce, and lemon juice are poured into a saucepan and set over medium-high heat. Then, the orange zest, ginger, garlic,, brown sugar, red pepper flakes, and chopped onion are stirred in and brought to a boil, removed from heat, and cooled for ten to 15 minutes. Then, the chicken pieces are placed into a resealable plastic bag; a cup of sauce is poured into the bag when the contents of saucepan have cooled. After that, the remaining sauce is reserved, the bag is sealed, and refrigerated at least two hours. Then, the flour, pepper, and salt are mixed in another resealable plastic bad and the marinated chicken pieces are added, the bag is sealed, and shaken to coat.

Oranges are nutritious, since they have several health benefits. Thus, adding them to various recipes and dishes will help promote the body’s health and well-being.