5 Reasons To Eat Orange For Breakfast
The citrusy and zestful orange may not be the 1st choice of fruit for breakfast, but it sure comes a close second to apples and bananas, and drinking its juice totally overturns the equation. Unlike other fruits, the world is divided into two when it comes to eating orange for breakfast. While, some believe that it is good, if not best fruit to have first thing in the morning, there are others who feel that the high acid content can work against it. If you are confused about whether or not to have oranges for breakfast read on, this article will explain why it is one of the perfect morning fruits…
Benefits of eating oranges for breakfast
Orange is a chock a bloc of vitamins and antioxidants. It contains more Vitamin C than any other regularly consumed breakfast fruit. Apart from Vitamin C, it also provides flavaniods, anthocynins, and a number of polyphenolic compounds. All of these boost immunity, protect cells from free radical damage, and prevent progression of degenerative diseases. The zest of orange is known to have antimicrobial and anti fungal properties.
2.A heart healthy fruit
These fruits are a good source of folic acid, potassium, and homocysteine. These nutrients are responsible for promoting and maintaining cardiac health. The citrus polyphenols help lower blood cholesterol levels and prevent wear and tear of blood vessels. These activities prevent aging of the cardiovascular system.
3.Prevents gastric ulcers
Unlike the popular belief, oranges do not promote gastritis and gastric ulcer; instead, they help prevent these ulcers. The bacteria H.pylori is the major non-dietary cause of gastric ulcers and cancer. Regular consumption of oranges has shown to lower the incidence of H.pylori infection by almost 25%.
4.Promotes brain activity and concentration
Each serving orange provides almost 15 gms of simple sugars – the direct source of energy for brain. The blood glucose levels are at an all time low in the morning. A wholesome dose of orange helps replenish the blood glucose levels and give a quick start to the brain activity. Unlike other sugary treats, oranges also provide a good amount of soluble and insoluble dietary fibers, which help prevent a sugar rush.
5.Reduces mid morning snacking
Oranges provide up to 18% of total RDA for dietary fiber; this provides good satiety value, i.e., eating an orange keeps a person full for longer time. The proper proportions of simple to complex carbohydrates helps fulfill sugar cravings in the morning and curb mid morning snacking. This in the end helps maintain a good diet and reduce excess weight.
Tips to include orange in breakfast
Even though, drinking orange juice is the most popular way of including the fruit in ones diet, like any other fruit juice, juice extraction process (homemade or commercial) results in destruction of several labile nutrients and eating orange segments whole is a preferred. However, if this doesn’t excite you much here are a few tips on how to include the citrus in your morning meal without destroying its healthful virtues:
- Fresh orange yogurt: Separate the orange segments and mix them with plain yogurt. You may squeeze some fresh orange juice for sweetness, but stay away from sweeteners.
- Orange custard: This recipe combines eggs, milk, and fruit (the ideal breakfast trio) into one. Prepare basic custard, cool it, and mix chopped oranges into it. Your perfect morning meal is ready.
- Syrupy honey oranges: This one is for those who love elaborate dishes, but don’t want to spend too much time over it. Arrange orange segments in a dish. Cook honey, orange juice, and orange zest together until honey caramelizes. Pour the syrup over orange and you are ready to dig in!
So, stop counting your oranges and start eating them instead. Studies show that most nutrients are absorbed by the body during the morning hours. Make most of the humble yet zesty fruit by eating it regularly for your breakfast.