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ORANGE IS A SECRET TO REDUCING STRESS.

ASANTEWAA BEATRICE
ASANTEWAA BEATRICE

Do you know that orange reduces stress by 70%? This is such a nice surprise to you l guess. Yeah, oranges don't just taste good but are also great refreshing to the body due to their richness in vitamins, and phytonutrients. Oranges offer several health benefits such as reduction of kidney stones, improved blood flow, and lower inflammation, and so on. However, this article answers the question of how oranges reduce stress. So relax with a cup of coffee as we delve slowly into the story.


BASIC ANATOMY OF ORANGE FRUIT.

Orange is the fruit of various citrus species in the family Rutaceae. To describe in simple words, oranges are round juicy citrus fruits with a tough green and bright reddish-yellow skin.

The first thing to see when holding an orange is the exocarp.  Exocarp is derived from the Greek Exo which means outside and karpos (fruit). The exocarp contains tiny vesicles that are unseen, that contain scented oils responsible for the smell of oranges. This exocarp is also known as the orange zest which causes us to tear sometimes when peeling it.

Again, the second thing to see is a white layer called mesocarp which contains several substances like pectin, flavonoids, and lemon in which influences the juice quality.


The endocarp is the most appreciated part of the orange, commonly known as pulp. The endocarp, the edible portion of the fruit, includes a central fibrous core and segments containing the juice sacs. It is also rich in pectin.
Lastly, we can find in the endocarp of some varieties seeds, which produce a rich and yellow oil emitting healthy acid.


Oranges account for more than half of the world's production of all citrus fruits, of which other important species are the lemons and tangerines which contribute big time to reducing stress.


TYPES OF ORANGES.


There are multiple varieties of oranges. Some are sweet, and some are sour. Common types include:

1. Navel
2. Mandarin
3. Cara Cara
4. Blood oranges
5. Valencia
6. Seville


Every type of orange has more than 100% of our recommended daily amount of vitamin C. That's more than any other citrus fruit. And according to research, one medium-sized orange has:


1.60 calories
2.No sodium
3. Three grams of fiber
4.12 grams of sugar
5.1 gram of protein
6.14 micrograms of vitamin A
7.70 milligrams of vitamin C
8.6% of calcium
9.237 milligrams of potassium
10.15.4 grams of carbohydrates.

Now, to the question of how do oranges reduce stress

HOW DO ORANGES REDUCE STRESS?


The reason why oranges aid against stress is due to the high quantity of vitamin C found in oranges.
What is more, vitamin C makes your body more resistant to stress as a result of the reduction of cortisol- a stress hormone.
Cortisol is one of the mechanisms that wakes us up and also makes us unable to fall asleep.


WHAT IS CORTISOL?

Cortisol is a steroid hormone that regulates vital systems throughout the body, that include metabolism and the immune response. It also has a notable function in supporting the body's response to stress.


Cortisol has a lot of duties including controlling the body’s blood sugar levels, regulating metabolism, acting as an anti-inflammatory, causing memory formation, controlling salt and water balance, prompting blood pressure, and helping the development of the fetus. The secretion of cortisol is mainly controlled by three inter-communicating regions of the body;

The hypothalamus in the brain

The pituitary gland, and

The adrenal gland.


Most importantly, Blood levels of cortisol differ throughout the day, but naturally are higher in the morning when we wake up, and then fall as the day goes by. In response to stress, excess cortisol is released in the body when you are under a lot of pressure, which leads to anxiety, depression, cardiovascular diseases, and a weakened immune system. And this is where orange helps reduce cortisol along with prevailing feelings of stress, which could help you maintain balanced stress hormones throughout the day and night.


Continuing, another thing Orange constitutes that helps reduce stress is the phytochemicals in oranges.

PHYTOCHEMICALS


Phytochemicals are nutrients that are found in citrus fruits, and other plant-based foods virtually known as phytonutrients. In essence, phytochemicals are the compounds that give fruits, flavor, color, and even scent. Volatile oils, amino acids, phenolic acid, and flavonoids are phytochemicals in Orange that reduces stress.

Nonetheless, phytonutrients work jointly with vitamin C to lower breakout, enhance blood flow, and repel free radicals. And this makes oranges one of the utmost stress-relieving fruits.


HEALTH BENEFITS OF ORANGE FRUIT.


Oranges have many health benefits for the body, including:

  1. It lessens the risk of kidney stones
  2. It has fiber that aids gut health
  3. It reduces constipation
  4. Enhance cholesterol levels
  5. It protects our cells from damage
  6. It helps our body make collagen to heal wounds and lends us shinier skin
  7. Orange makes it easier to assimilate iron to fight anemia
  8. It strengthens our immune system.
  9. It hinders the progress of age-related macular fall.
  10. It helps resist cancer.
In conclusion, you don't necessarily have to eat oranges to reduce stress if you don't like them. But, smelling them can equally help you reduce stress.
So, anytime stress hits on your door, just grab an orange and you are good to go.
Let us know in the comments below which stress-relieving method you know to be good for our health care.

REFERENCES

  1. "The orange fruit and its products | Orange Book"  Retrieved from https://orangebook.tetrapak.com/chapter/orange-fruit-and-its-products
    2."Does Eating Oranges Reduce Stress? - Cates Nutrition" Retrieved from https://www.catesnutrition.com/does-eating-oranges-reduce-stress/

ASANTEWAA BEATRICE

I am an artless lady who seeks to improve the health care of children in deprived areas with little knowledge l have. I love to write, motivate, and inspire people with academic challenges.