Oranges - facts and health benefits

 Oranges are among the world’s most popular fruits.

Also called sweet oranges, they grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits.

Their true origin is a mystery, but the cultivation of oranges is thought to have started in eastern Asia thousands of years ago.

Today, they are grown in most warm regions of the world and consumed either fresh or as juice.

Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits.

This article explains everything you need to know about oranges.

Nutrition facts

Here are the nutrients in about half of a large orange (100 grams) (4Trusted Source):

Calories: 47

Water: 87%

Protein: 0.9 grams

Carbs: 11.8 grams

Sugar: 9.4 grams

Fiber: 2.4 grams

Fat: 0.1 grams

Carbs

Oranges are mainly composed of carbs and water, with very little protein and fat and few calories.

Simple sugars — such as glucose, fructose, and sucrose — are the dominant form of carbs in oranges. They are responsible for the fruit’s sweet taste.

Despite their sugar content, oranges have a low glycemic index (GI) of 31–51 (1).

This is a measure of how quickly sugar enters your bloodstream after a meal.

Low GI values are associated with numerous health benefits (2Trusted Source).

Oranges’ low GI is explained by their high polyphenol and fiber content, which moderates the rise in blood sugar (3Trusted Source).

Fiber

Oranges are a good source of fiber. One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI) (4Trusted Source).

The main fibers found in oranges are pectin, cellulose, hemicellulose, and lignin.

Dietary fiber is associated with many beneficial health effects, including improved digestive health, weight loss, and cholesterol (5Trusted Source, 6Trusted Source, 7, 8).

SUMMARY

Oranges are primarily made up of carbs and water. They’re also a good source of fiber, which may support digestive health.

Vitamins and minerals

Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, folate, and potassium.

Vitamin C. Oranges are an excellent source of vitamin C. One large orange provides over 100% of the RDI (4Trusted Source).

Thiamine. One of the B vitamins, also called vitamin B1, thiamine is found in a wide variety of foods.

Folate. Also known as vitamin B9 or folic acid, folate has many essential functions and is found in many plant foods.

Potassium. Oranges are a good source of potassium. High intake of potassium can lower blood pressure in people who already have high levels and may reduce your risk of heart disease (9Trusted Source).

SUMMARY

A number of vitamins and minerals are found in oranges, including vitamin C, thiamine, folate, and potassium.

Other plant compounds

Oranges are rich in various bioactive plant compounds, which are believed to be responsible for many beneficial health effects.

The two main classes of antioxidant plant compounds in oranges are carotenoids and phenolics (phenolic compounds).

Phenolics

Oranges are an excellent source of phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.

Hesperidin. A citrus flavonoid that is one of the main antioxidants in oranges, hesperidin is associated with several health benefits (10, 11Trusted Source, 12).

Anthocyanins. A class of antioxidant flavonoids, anthocyanins are responsible for the red flesh of blood oranges.

Carotenoids

All citrus fruits are high in carotenoids antioxidants, which are responsible for their rich color.

Beta-cryptoxanthin. This is one of the most abundant carotenoid antioxidants in oranges. Your body converts it into vitamin A.

Lycopene. An antioxidant found in high amounts in red-fleshed navel oranges (Cara cara oranges), lycopene is also found in tomatoes and grapefruit. It has various health benefits (13Trusted Source).

Citric acid

Oranges and other citrus fruits are high in citric acid and citrates, which contribute to their sour taste.

Research indicates that citric acid and citrates from oranges may help prevent kidney stone formation (14Trusted Source, 15Trusted Source).

SUMMARY

Oranges are a rich source of several plant compounds that are responsible for many of their health benefits.

Health benefits of oranges

Human and animal studies indicate that regular consumption of oranges is beneficial for health.

Heart health

Heart disease is currently the world’s most common cause of premature death.

Flavonoids — especially hesperidin — in oranges may have protective effects against heart disease (11Trusted Source, 16).

Clinical studies in humans note that daily intake of orange juice for four weeks has a blood-thinning effect and may reduce blood pressure significantly (11Trusted Source, 17Trusted Source).

Fibers also seem to play a role. Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels (8).

Taken together, it is likely that regular consumption of oranges may help lower your risk of heart disease.

Kidney stone prevention

Oranges are a good source of citric acid and citrates, which are believed to help prevent kidney stone formation.

Potassium citrate is often prescribed to patients with kidney stones. Citrates in oranges seem to have similar effects (14Trusted Source, 15Trusted Source).

Anemia prevention

Anemia is a condition characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen. It is often caused by iron deficiency.

Although oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid.

Both vitamin C and citric acid can increase your body’s absorption of iron from the digestive tract (18Trusted Source, 19Trusted Source).

When eaten with iron-rich food, oranges may help prevent anemia.

SUMMARY

Oranges may benefit heart health and help prevent kidney stones. While not rich in iron, they may also protect against anemia by increasing your iron absorption.

Whole oranges vs. orange juice

Orange juice is a popular drink throughout the world.

One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber (4Trusted Source).

One cup (240 ml) of pure orange juice has a similar amount of natural sugar as 2 whole oranges and is much less filling (4Trusted Source).

As a result, fruit juice consumption can often become excessive and may contribute to weight gain and health problems (20Trusted Source, 21Trusted Source, 22Trusted Source).

This applies especially to juice that contains added sugar.

Although quality orange juice can be healthy in moderation, whole oranges are generally a much better choice.

SUMMARY

Eating whole oranges is healthier than drinking orange juice. Fruit juices tend to be high in sugar and not as filling as whole fruit.

Adverse effects

Oranges don’t have many known adverse effects.

Some people have an orange allergy, but this is rare.

For people who experience heartburn, consumption of oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C).

SUMMARY

Some people are allergic to oranges, and their acidity may increase the symptoms of heartburn. However, oranges pose few health risks overall.

The bottom line

Oranges are among the world’s most popular fruits, as they’re both tasty and nutritious.

They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.

For this reason, they may lower your risk of heart disease and kidney stones.

Put simply, this bright citrus fruit is an excellent addition to a healthy diet.

Yoga - benefits and risks

 Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.

Yoga is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.

There are several types of yoga and many disciplines within the practice.

This article explores the history, philosophy, health and wellness benefits, and various branches of yoga.

What is yoga?

Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.

A regular yoga practice can promoteTrusted Source endurance, strength, calmness, flexibility, and well-being.

Yoga is now a popular form of exercise around the world. According to a 2017 national survey, one in seven adults in the United States practiced yoga in the past 12 months.

History

The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.”

Yoga can be traced back to northern India over 5,000 years ago.

Indian monks spread their knowledge of yoga in the West during the late 1890s. Modern yoga teachings became widely popular in Western countries by the 1970s.

Philosophy

The overall philosophy of yoga is about connecting the mind, body, and spirit.

There are six branches of yoga. Each branch represents a different focus and set of characteristics.

The six branches are:

Hatha yoga: This is the physical and mental branch that aims to prime the body and mind.

Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.

Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.

Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.

Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.

Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.

Chakras

The word “chakra” means “spinning wheel.”

Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects.

When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion.

Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra.

There are seven major chakras, each with its own focus:

Sahasrara: The crown chakra, which is at the crown of the head, symbolizes spiritual connection.

Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.

Vishuddha: The throat chakra corresponds to immunity and verbal communication.

Anahata: The heart chakra, which is in the center of the chest, influences professional and personal relationships. Any imbalances in this chakra will affect oxygen, hormones, tissue, and organ control.

Manipura: The solar plexus chakra is in the stomach area. It corresponds to self-confidence, wisdom, and self-discipline.

Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.

Muladhara: The root chakra, which is at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.

Types

Modern yoga focuses on exercise, strength, agility, and breathing. It can helpTrusted Source boost physical and mental well-being.

There are many styles of yoga. A person should choose a style based on their goals and fitness level.

Types and styles of yoga include:

Ashtanga yoga

This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s.

Ashtanga applies the same poses and sequences that rapidly link every movement to breath.

Bikram yoga

People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.

Hatha yoga

This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.

Iyengar yoga

This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.

Kripalu yoga

This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward.

The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.

Kundalini yoga

Kundalini yoga is a system of meditation that aims to release pent-up energy.

A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.

Power yoga

In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.

Sivananda

This system uses a five point philosophy as its foundation.

This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle.

People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.

Viniyoga

Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.

Yin yoga

Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.

Prenatal yoga

Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.

Restorative yoga

This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.

Benefits of yoga

According to a 2012 survey, 94% of adults who practice yoga do so for wellness reasons.

Yoga has many physical and mental benefits, includingTrusted Source:

building muscle strength

enhancing flexibility

promoting better breathing

supporting heart health

helping with treatment for addiction

reducing stress, anxiety, depression, and chronic pain

improving sleep

enhancing overall well-being and quality of life

It is advisable to consult a medical professional, if possible, before starting a yoga practice.

Risks and side effects

Many types of yoga are relatively mild and therefore safe for people when a well-trained instructor is guiding the practice.

It is rare to incur a serious injury when doing yoga. The most common injuries among people practicing yoga are sprains and strains.

However, people may wish to consider a few risk factorsTrusted Source before starting a yoga practice.

A person who is pregnant or has an ongoing medical condition, such as bone loss, glaucoma, or sciatica, should consult a healthcare professional, if possible, before taking up yoga.

Some people may need to modify or avoid some yoga poses that could be risky given their specific condition.

Beginners should avoid advanced poses and difficult techniques, such as Headstand, Lotus Pose, and forceful breathing.

When managing a condition, people should not replace conventional medical care with yoga or postpone seeing a healthcare professional about pain or any other medical problem.

Summary

Yoga is an ancient practice that has changed over time.

Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy.

There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility.

People with certain health conditions, such as sciatica, should approach yoga slowly and with caution.

Yoga can help support a balanced, active lifestyle.

Black Tea - health benefits

 Aside from water, black tea is one of the most consumed beverages in the world.

It comes from the Camellia sinensis plant and is often blended with other plants for different flavors, such as Earl Grey, English breakfast or chai.

It’s stronger in flavor and contains more caffeine than other teas, but less caffeine than coffee.

Black tea also offers a variety of health benefits because it contains antioxidants and compounds that can help reduce inflammation in the body.

Here are 10 health benefits of black tea, all supported by science.

1. Has Antioxidant Properties

Antioxidants are known to provide a host of health benefits.

Consuming them can help remove free radicals and decrease cell damage in the body. This ultimately may help decrease the risk of chronic disease (1Trusted Source,2Trusted Source).

Polyphenols are a type of antioxidant found in certain foods and beverages, including black tea.

Groups of polyphenols, including catechins, theaflavins and thearubigins, are the main sources of antioxidants in black tea and may promote overall health (3).

In fact, one study in rats examined the role of theaflavins in black tea and the risk of diabetes, obesity and elevated cholesterol. Results showed that theaflavins reduced cholesterol and blood sugar levels (4Trusted Source).

Another study examined the role of catechins from green tea extract on body weight. It found that those who consumed a bottle containing 690 mg of catechins from tea on a daily basis for 12 weeks showed a decrease in body fat (5Trusted Source).

While many supplements contain antioxidants, the best way to consume them is through food and beverages. In fact, some research has found that taking antioxidants in supplement form may harm your health (6Trusted Source).

SUMMARY

Black tea contains a group of polyphenols that have antioxidant properties. Consuming antioxidants may help decrease the risk of chronic disease and improve your overall health.

2. May Boost Heart Health

Black tea contains another group of antioxidants called flavonoids, which benefit heart health.

Along with tea, flavonoids can be found in vegetables, fruits, red wine and dark chocolate.

Consuming them on a regular basis may help reduce many risk factors for heart disease, including high blood pressure, high cholesterol, elevated triglyceride levels and obesity (7Trusted Source).

One randomized controlled study found that drinking black tea for 12 weeks significantly decreased triglyceride values by 36%, reduced blood sugar levels by 18% and lowered the LDL/HDL plasma ratio by 17% (8Trusted Source).

Another study found that those who drank three cups of black tea per day had an 11% reduced risk of developing heart disease (9Trusted Source).

Adding black tea to your daily routine is an easy way to incorporate antioxidants into your diet and potentially reduce your risk of future health complications.

SUMMARY

Black tea contains flavonoids, which are beneficial for heart health. Studies have found that regularly drinking black tea may help reduce the risk of heart disease.

3. May Lower “Bad” LDL Cholesterol

The body contains two lipoproteins that transport cholesterol throughout the body.

One is low-density lipoprotein (LDL), and the other is high-density lipoprotein (HDL).

LDL is considered the “bad” lipoprotein because it transports cholesterol to cells throughout the body. Meanwhile, HDL is considered the “good” lipoprotein because it transports cholesterol away from your cells and to the liver to be excreted.

When there is too much LDL in the body, it can build up in the arteries and cause waxy deposits called plaques. This can lead to problems like heart failure or stroke.

Fortunately, some studies have found that consuming tea may help reduce LDL cholesterol.

One randomized study found that drinking five servings of black tea per day reduced LDL cholesterol by 11% in individuals with slightly or mildly elevated cholesterol levels (10Trusted Source).

Another randomized three-month study in 47 individuals compared the effects of traditional Chinese black tea extract and a placebo on LDL levels.

Results showed a significant decrease in LDL levels in those who drank black tea, compared to the placebo, without any undesirable side effects. Researchers concluded that black tea helped improve cholesterol levels in individuals at risk for heart disease or obesity (11Trusted Source).

SUMMARY

LDL and HDL are two types of lipoproteins that carry cholesterol throughout the body. Too much LDL in the body can increase the risk of heart disease and stroke. Studies have found that black tea may help reduce LDL levels.

4. May Improve Gut Health

Studies have found that the type of bacteria in your gut may play a significant role in your health.

That’s because the gut contains trillions of bacteria, as well as 70–80% of your immune system (12Trusted Source).

While some of the bacteria in your gut is beneficial for your health, some are not.

In fact, some studies have suggested that the type of bacteria in your gut may play an important role in reducing the risk of certain health conditions, such as inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity and even cancer (13Trusted Source).

The polyphenols found in black tea may help maintain a healthy gut by promoting the growth of good bacteria and inhibiting the growth of bad bacteria, such as Salmonella (14).

In addition, black tea contains antimicrobial properties that kill off harmful substances and improve gut bacteria and immunity by helping repair the lining of the digestive tract.

However, further research is needed before a strong conclusion can be made regarding the role of black tea and immune function (15).

SUMMARY

The gut houses trillions of bacteria and the majority of your immune system. Polyphenols and antimicrobial properties found in black tea may help improve gut health and immunity.

5. May Help Reduce Blood Pressure

High blood pressure affects approximately 1 billion people worldwide (16Trusted Source).

It can increase your risk of heart and kidney failure, stroke, vision loss and heart attacks. Fortunately, changes in your diet and lifestyle can lower your blood pressure (17Trusted Source).

A randomized, controlled study looked at the role of black tea in decreasing blood pressure. Participants drank three cups of black tea daily over six months.

Results found that those who drank black tea had a significant decrease in systolic and diastolic blood pressure, compared to the placebo group (18Trusted Source).

However, research on the effects of black tea on blood pressure is mixed.

A meta-analysis of five different studies involving 343 participants looked at the impact of drinking black tea for four weeks on blood pressure.

Although results found some improvements in blood pressure, researchers concluded that the findings were not significant (19Trusted Source).

Drinking black tea on a daily basis, as well as incorporating other lifestyle modifications like stress management strategies, may benefit those with high blood pressure.

SUMMARY

High blood pressure can cause many health complications. Drinking black tea on a regular basis may help decrease systolic and diastolic blood pressure, but research is mixed.

6. May Help Reduce the Risk of Stroke

A stroke can occur when a blood vessel in the brain is either blocked or ruptures. It’s the second leading cause of death worldwide (20Trusted Source).

Fortunately, 80% of strokes are preventable. For example, managing your diet, physical activity, blood pressure and not smoking can help reduce the risk of stroke (21Trusted Source).

Interestingly, studies have found that drinking black tea may also help reduce the risk of stroke.

One study followed 74,961 people for over 10 years. It found that those who drank four or more cups of black tea per day had a 32% lower risk of stroke than those who did not drink tea (22Trusted Source).

Another study reviewed data from nine different studies including over 194,965 participants.

Researchers discovered that individuals who drank more than three cups of tea (either black or green tea) per day had a 21% decreased risk of stroke, compared to individuals who drank less than one cup of tea per day (23Trusted Source).

SUMMARY

Stroke is the second leading cause of death globally. Fortunately, in many cases, it can be prevented. Studies have found that black tea may help reduce the risk of stroke.

7. May Lower Blood Sugar Levels

Elevated blood sugar levels may increase your risk of health complications, such as type 2 diabetes, obesity, cardiovascular disease, kidney failure and depression (24, 25Trusted Source).

Consuming large amounts of sugar, particularly from sweetened beverages, has been shown to increase blood sugar values and the risk of type 2 diabetes (26Trusted Source).

When you consume sugar, the pancreas secretes a hormone called insulin to carry the sugar to the muscles to be used for energy. If you consume more sugar than your body needs, the excess sugar gets stored as fat.

Black tea is a great non-sweetened beverage that has been found to help enhance the use of insulin in the body.

One test-tube study looked at the insulin-enhancing properties of tea and its components. Results showed that black tea increased insulin activity more than 15-fold.

Researchers concluded that several compounds in tea were shown to improve insulin levels, specifically a catechin called epigallocatechin gallate (27).

Another study in mice compared the effects of black and green tea extract on blood sugar levels. Results found that they both lowered blood sugar and improved how the body metabolized sugar (28).

SUMMARY

Insulin is a hormone that is secreted when you consume sugar. Black tea is a great non-sweetened beverage that can help improve the use of insulin and reduce blood sugar.

8. May Help Reduce the Risk of Cancer

Over 100 different types of cancer exist, and some are not preventable.

Nevertheless, the polyphenols found in black tea may help prevent cancer cell survival.

One test-tube study analyzed the effects of the polyphenols in tea on cancer cells. It showed that black and green tea may play a role in regulating cancer cell growth and reducing new cell development (29Trusted Source).

Another study analyzed the effects of the polyphenols in black tea on breast cancer. It showed that black tea may help overcome the spread of hormone-dependent breast tumors (30Trusted Source).

Although black tea should not be considered an alternative treatment for cancer, some research has demonstrated black tea’s potential to help reduce cancer cell survival.

More research in humans is needed to more clearly determine the link between black tea and cancer cells.

SUMMARY

Black tea contains polyphenols, which may help fight cancer cells in the body. Although consuming black tea will not cure cancer, it may help decrease cancer cell development.

9. May Improve Focus

Black tea contains caffeine and an amino acid called L-theanine, which can improve alertness and focus.

L-theanine increases alpha activity in the brain, resulting in relaxation and better focus.

Studies have found that beverages containing L-theanine and caffeine have the greatest impact on focus due to the effects of L-theanine on the brain (31Trusted Source).

This may be why many individuals report more stable energy after drinking tea, compared to other caffeinated beverages like coffee.

Two randomized studies tested black tea’s effects on accuracy and alertness. In both studies, black tea significantly increased accuracy and self-reported alertness among participants, compared to a placebo (32Trusted Source).

This makes black tea a great beverage if you are looking to improve energy and focus without a lot of caffeine.

SUMMARY

Black tea can help improve focus due to its content of caffeine and an amino acid called L-theanine. This amino acid increases alpha activity in the brain, which can help improve focus and alertness.

10. Easy to Make

Not only is black tea good for you, it’s also simple to make.

To make black tea, first boil water. If using store-bought tea bags, simply add a tea bag to a mug and fill it with the hot water.

If using loose leaf tea, use 2–3 grams of tea leaves for every six ounces of water in a strainer.

Let the tea steep in the water for 3–5 minutes, depending on your taste preference. For a stronger tea, use more tea leaves and steep for a longer period of time.

After steeping, remove the tea leaves or tea bag from the water and enjoy.

SUMMARY

Making black tea is simple and takes only a couple minutes. You can use either tea bags or loose leaves and adjust the taste to your preference.

The Bottom Line

Black tea is a great option if you are looking for a low-calorie, non-sweetened beverage with less caffeine than coffee or energy drinks.

It has a strong, unique flavor and contains plenty of antioxidants, which can provide several health benefits. These include improved cholesterol, better gut health and decreased blood pressure.

Best of all, it’s simple to make and can easily be found at many stores or online.

If you haven’t done so before, consider trying black tea so you can reap its numerous health benefits.