vitamins in oranges

What Vitamins Are in Oranges
============================

From LoveToKnow Vitamins

Oranges are famous for their high vitamin C content, but it may
surprise you to hear what vitamins are in oranges other than vitamin
C.

Oranges On the Tree

Vitamin C
---------

Oranges make a nutritional snack that's refreshing and easy to pack in
a lunch or backpack without worrying about melting or leaking. They're
loaded with vitamin C, are relatively low in calories, and can satisfy
a craving for sweets.

Fights Disease

The vitamin C in oranges is an important antioxidant. Studies have
shown it provides energy and helps protect against:

Cancer

Heart disease

Stress

Vitamin C and Healthy Joints and Skin

An orange provides about 70 mg of vitamin C to your diet. Not only
does it fight the conditions listed above, but it also plays an
essential role in the creation of sperm and is essential for the
production of collagen. Collagen is necessary for healthy blood
vessels, cartilage, joints and skin.

Immune System

Vitamin C is also vital in keeping your immune system healthy. It
helps neutralize pollutants, plays a role in antibody production,
boosts the absorption of nutrients, and thins the blood.

What Other Vitamins Are in Oranges?
-----------------------------------

Vitamin C found in oranges provides heavy-duty benefits, but there's
more to the orange that vitamin C. Oranges provide additional
nutritional benefits from many vitamins.

B1 (Thiamin)

Oranges are a good source of Vitamin B1, which is also known as
thiamine. B1 helps your body convert blood sugar into energy. It is
also instrumental in maintaining the health of the following bodily
systems and functions:

Cardiovascular system

Mucous membranes

Muscular function

Nervous system

Folate

Oranges are a good source of folate (40 mcg) which is the
naturally-occurring form of vitamin B9. It works to stop neural tube
birth defects, plays an important role in numerous other bodily
functions, and is necessary for the production of healthy red blood
cells in children and adults.

Vitamin A

An average orange contains 269 IU of vitamin A. Vitamin A aids in cell
reproduction and also:

Stimulates immunity

Is needed for hormone development

Helps vision

Promotes bone growth

Promotes tooth development

Helps maintain healthy skin

Helps maintain healthy hair

Helps maintain healthy mucous membranes.

Other Nutrients Found in Oranges

Calcium - Unprocessed natural foods like oranges are rich in
 calcium. A whole orange provides around 52 mg of calcium.

Potassium - One medium orange contains approximately 237
 milligrams of potassium which is a dietary mineral that supports
 many vital health functions.

Phosphorus – Along with calcium, phosphorus is needed for the
 development of healthy bones, teeth and nerve cells. An average
 orange provides about 18 mg of phosphorus to your diet.

Magnesium - Magnesium is necessary for healthy bones, developing
 new cells, and works to trigger the B vitamins. Magnesium is also
 needed for insulin secretion and function and helps with the
 absorption of calcium, vitamin C, and potassium. One orange
 provides about 13 mg of magnesium.

Selenium – Selenium works as an antioxidant in conjunction with
 vitamin E. One orange holds about 65 mg of selenium.

Dietary fiber – Oranges are also a good source of dietary fiber.
 An average orange provides 28 percent of the RDA of dietary fiber.
 Soluble fiber is instrumental in promoting good cardiovascular
 health.

Trace Minerals Found in Oranges

Oranges also contain trace amounts of:

Iron

Copper

Manganese

Zinc

Get the Most Vitamins From Your Oranges
---------------------------------------

While oranges offer a host of beneficial vitamins, minerals and fiber,
to get the most from what vitamins are in oranges, it's important that
they be kept fresh. To keep your produce as fresh as possible, it is
vital to refrigerate it because vitamin content gradually diminishes
once an orange leave the tree.

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