7 important rules of consuming oranges
“Would it be a rule to consume oranges!” don't say. Because, as one of the natural sources of vitamin C, it is necessary to pay attention to some rules while consuming the health store orange in winter, which stands out with its immune-boosting effect. Nutrition and Diet Specialist Ezgi Hazal Çelik gave information about the important points of consuming oranges.
When it comes to 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. However, in order to get the most benefit from the orange, some rules must be observed.
Consume the 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 the pulp
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.
Be sure to 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.
Do not eat late at night
Orange, which is 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!
People with diseases such as diabetes and insulin resistance should consume the orange as a whole, not as fruit juice, so that it does not lose its pulp content in blood sugar regulation. In between meals, 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 yogurt.
don't go overboard
We can also make the mistake of consuming too much of every nutrient that has positive effects on pre-disease protection and accelerating the treatment during the disease process, for oranges. However, when you take vitamin C from the diet in excess of the requirement, its absorption in the body decreases. According to the needs of the person, it will be sufficient to consume 1-2 oranges per day. Since the need for vitamin C increases in smokers, it can be consumed 2 times a day if other vitamin C sources are not consumed.
Consume with green vegetables
About 80 percent of dietary iron is non-heme iron of plant origin. This type of iron, which is less absorbed than iron of animal origin, becomes absorbable in the presence of vitamin C. You can slice oranges in your salads to increase the intake of non-heme iron found in legumes, cereals, and green vegetables such as spinach and to color the winter salads where we cannot use tomatoes.