Health Benefits of Orange Fruits and Vegetables

The distinctive bright color of orange-fleshed fruits and veggies is telling us that in addition to being beneficial for healthy eyes, lungs and skin, they are also rich in a wide variety of nutrients that help prevent and combat different kinds of diseases and conditions. They boast of their high vitamin A (beta-carotene) content, some with double and even triple the needed daily value.

Cantaloupes

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The most popular melon variety in the United States is an excellent source of two potent antioxidants, vitamins A and C. A cup contains 5158 IU of vitamin A, a nutrient beneficial for healthy eyes and lungs. It is a good source of potassium, a mineral that helps the kidney to function normally and crucial to heart function and may help prevent stroke. Cantaloupe is a good source of vitamin B3, a nutrient that helps boost energy levels and helps keep the nervous and digestive systems running well. It is also a good source of vitamin B6, beneficial for brain function and helps the body convert protein to energy.

Mangoes

Beyond being delicious, mangoes are a powerhouse of essential vitamins and minerals. A cup contains 1262 IU of vitamin A, plus it is also packed with vitamins C, D, E and K and B complex. It contains the dietary soluble fiber pectin which regulates blood pressure levels. Its calcium content helps keep the bones thick, dense and strong and regulates muscle contraction, heart action and blood clotting. It is also a good source of potassium, a mineral which treats the symptoms of hypokalemia, which include weakness, muscle cramps, stomach disturbances and irregular heartbeat.

Oranges

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If there’s one thing oranges are famous for, it’s their vitamin C concentration, one of its many nutrients that offer antioxidant protection and immune support. In addition to being a very good source of fiber, the fruit is also a good source of folate, thiamine, potassium, vitamin A and calcium. Regular consumption of this sweet and juicy fruit is helpful for protection against heart disease, regulation of cholesterol and blood pressure levels, and prevention of kidney stones.

Carrots

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The reason the carrot is renowned as the food for good eyesight is due to its whopping 34317 IU of vitamin A per cup. But the health benefits of these Bugs Bunny favorite doesn’t stop there. Being a very good source of a wide variety of nutrients including vitamins K and C, potassium and fiber and a good source of magnesium, phosphorous and molebdenum, carrots are also beneficial for blood sugar regulation, diabetes and protection in certain types of cancers such as bladder, cervix, prostate, colon, larynx, lung and esophagus cancers.

Sweet Potatoes

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Did you know that sweet potatoes are brimming with vitamin A? A cup contains 13107 IU of this powerful antioxidant which is helpful not only for good eyesight but also for healthy lungs, immune support, bone metabolism, skin health and heart health. Sweet potatoes supplies a good amount of vitamin C and manganese and good amount of copper, dietary fiber, vitamin B6, potassium and iron. Copper is good for brittle bones, low resistance to infections, low skin pigmentation and thyroid disorders.

Pumpkin

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In addition to its vitamin A content at 12232 IU a cup, pumpkin is also rich in vitamin C, D, E and K and the minerals folate, niacin, calcium and potassium. Vitamin B3 or niacin prevents pellagra, a disease characterized by rough skin, weakness, loss of appetite, and digestive disturbances. It can be deadly if left untreated. Pumpkins also contain choline, a nutrient good to a range of conditions linked to heart disease, osteoporosis, cognitive decline, Alzheimer’s, and type-2 diabetes.

Other nutritious orange produce include apricots, peaches, tangerines, kumquats and papayas, a tropical fruit with nutrients that promotes fertility, has anti-inflammatory properties and other benefits for optimum health. read more

Note: Too much beta-carotene in the body can cause carotenosis or carotenodermia, the yellowing or yellow-orange coloring of the outermost layer of the skin especially of the palms, soles and nasolabial folds. This harmless and reversible condition most commonly occurs in vegetarians and young children.

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