FIGHT FLU AND COLD IN THIS WINTER WITH ORANGES

With the arrival of winter, the days become shorter and the temperature drops due to which cold and flu are on the horizon which will ends up to going doctors’ visits frequently. What should we eat to boost and improve our immunity which will combat flu and cold this winter? Dry fruits and seeds, honey, hot beverages (tea, soup and broth), protein rich diet (eggs, meat, chicken and fish), leafy vegetables and seasonal fruits are the frequently consumed options to protect someone against seasonal illnesses. Among them juicy, sweet and tangy oranges are the superb fruit which is rich in Vitamin C, a powerful antioxidant and is also considered as KING OF IMMUNITY BOOSTERS by reducing duration of illness, by enhancing iron absorption and by increasing white blood cells production and functions  which will be helpful in fighting against infections.

NUTRITIONAL VALUE OF ORANGES
Thiamine, folate, Vitamin A, Vitamin C,  potassium, fibers, calcium, magnesium, carbohydrates, protein, sugar, no sodium, small amount of fat.

ORANGES AS IMMUNITY BOOSTER
Nature has produced delicious oranges in winter to boost our immunity and to fight against infection via superstar nutrients presence in it like Vitamin C, flavonoids and carotenoids.

ORANGES IMPACT IN FLU AND COLD
Let’s explore the effects of oranges in flu, cold and sore throat by answering some frequently asked questions related with it.

DAILY INTAKE OF ORANGES WILL PREVENT SOMEONE FROM GETTING FLU AND COLD? IS IT A FACT OR FICTION?
With regular intake of oranges the risk of catching flu and cold become lessen but it will not assure you complete prevention from the flu and cold.

TANGY ORANGES WORSEN THE FLU AND COLD? IS IT TRUE?
Oranges strengthen immune system because of high content of vitamin C with others health prompting nutrients which will support recovery from cold and flu by reducing the duration of illness and by  alleviating the severity of symptoms of flu and cold.

AND WHAT ABOUT SORE THROAT?
However, acidic fruits such  as citrus fruits (oranges are less acidic as compare to lemon and lime in citrus family) because of presence of citric acid can further irritate already inflamed lining of throat and for them less acidic fruits are the best options.

WHICH IS BETTER FOR IMMUNITY ? ORANGES AS A WHOLE FRIUT OR AS JUICE?
Because of added sugar orange juice is not a healthy option for immunity improvement because sugar suppresses our immune system. So, feel free while taking whole oranges as a fruit in this winter for getting maximum health benefits due to no added sugar and rich in fiber content.

OTHER HEALTH BENEFITS OF ORANGES
Magical health supporting oranges may play a critical role for overall well-being by enhancing or boosting immune system of body. Let’s explore its benefits other than flu and cold.

SUPPORT HEART HEALTH
Oranges support heart health due to following reasons,
1. High potassium content and low sodium in oranges will not only beneficial in lowering blood pressure but also good for heart health.
2. Vitamin C is the star or key nutrient for immune boosting and antioxidant properties in the oranges which reduces oxidative stress and subsided inflammation which promote vascular health by preventing atherosclerosis (by preventing damage to LDL which may lead to plaque formation).
3. Hesperidin and naringenin are bi- flavonoids which reduces the risk of coronary artery diseases and the stroke.
4. High water content in the oranges improve blood circulation by maintaining blood volume and viscosity (thickness of blood).
5. Fiber presence in the oranges reduces cholesterol level of blood.

PROMOTE EYE HEALTH
How oranges can improve eye health?  What are the magical nutrients they have for eye health? 
An orange a day keep your eyes really away from the AMD? Let’s finds out,
1. Vitamin C is required for collagen production and maintenance of the cornea.
2. High water content of the oranges prevents the eyes from the dryness.
3. Vitamin C support blood vessels in the cornea for good vision.  Reduction of oxidative stress, inflammation and free radicals’ formation subsequently improve eye vision.
4. Vitamin C reduces the risk of age-related eye diseases such as macular degeneration and cataract formation.
5. Presence of flavonoids in the oranges also support eye health by improving blood circulation in the tiny blood vessels of the eye. According to study finding published in the AMERICAN JOURNAL OF CLINICAL NUTRITION that one serving of oranges per day could lower the late-stage risk of AMD (age related macular degeneration development (15 years later) by more than 60%.

ORANGES FOR DIGESTIVE HEALTH
How oranges are beneficial for optimal digestive health? Contributing factors for promoting digestive health are as follows,
Oranges support digestive health due to presence of soluble and insoluble fiber and high-water content which is helpful in relieving constipation by softening and adding bulk to stool. Insoluble fiber increases healthy gut microbes which also have positive impact on brain health. Soluble fibers reduce cholesterol absorption from the intestine and assist in lowering blood cholesterol level.

BRAIN HEALTH
Age related cognitive decline and memory loss is the significant issue in the health care facilities. Link between diet rich in fruits and vegetables and brain health improvement is very positive and valuable.  Let’s check out how oranges improve brain health as follows,
1. Vitamin C which is powerful antioxidant and anti-inflammatory nutrient reduces oxidative stress and inflammation and prevent the brain cells from the damage and provide neuro-protection against cognitive decline and neurodegenerative disease such as Alzheimer disease.
2. Presence of flavonoids (Phyto chemical) in the oranges improve blood flow which support signaling pathways and improve memory and learning.
3. Thiamine and folate presence makes it super fruits for enhancing brain health chemistry.
In short, several studies findings are supporting the positive link between oranges and brain health by improving cognitive functions, alertness, memory and learning.

IMPACT OF ORANGES ON SKIN HEALTH
Oranges are supportive for skin health due to vitamin C which is involved in collagen production. Presence of vitamin C and flavonoids fight against free radicals and prevent the skin from the damage and helpful in reducing the age-related aging and wrinkles and maintain skin elasticity. Oranges helps in making your skin glow by hydrating it and by exfoliating dead skin cells which brighten the skin. It is also helpful in minimizing the risk of acne.

INFLAMMATION AND ORANGES
Thanks to antioxidative and anti- inflammatory nutrients of oranges like Vitamin C, flavonoids and carotenoids which is helpful against chronic inflammation which is dominant risk factors for progression of diabetes, cancer, arthritis and cardiovascular diseases.

AID IN IRON ABSORPTION
As we already discussed in my previous articles that taking iron absorption enhanced along with Vitamin C. Therefore, apple juice with one or two oranges juice will work as superb drink against iron deficiency anemia.

SUPPORT BONE HEALTH
Bone supporting nutritional profile of oranges such as Vitamin C, potassium, magnesium and calcium may assist in overall improvement of bone health.

THE BOTTOM LINE
Enjoy the delicious, juicy and tangy oranges in this winter to overcome flu and cold with numerous amazing health benefits. Nature has produced tangy oranges in the winter for our wellbeing and good health.