Nutritional Benefits of Orange

The orange is a fruit that is originated from East Asia and it belongs to the species Citrus X Sinensis. It is grown in most tropical and subtropical climatic zones of the world. The orange fruit has an orange color to its skin and it is sour in taste. It has an outer skin that can be peeled off to extract the fruit. This genus consists of other fruits such as the lemon, lime, grapefruit etc.

Orange Tree

Image by Hans Braxmeier from Pixabay

The Orange Tree
The orange tree is an evergreen tree with a height of 9-10 meters. Its leaves are oval in shape, 4-10 cm long, with have crenulate margins. Oranges grow in varied sizes and shapes from its spherical shape to an oblong shape. The different varieties of orange are Bali, Belladona, Charmute, Fukuhara, Jincheng etc. The ratio of sugar and acids in the orange give its taste. The aroma in orange is originated from the volatile compounds such as alcohols, ketones, aldehydes, esters etc.

Chemical Composition
Orange contains a good amount of vitamin C, the other nutrients are available in low quantities. The phytochemicals contained in orange are carotenoids, flavonoids, and volatile organic compounds. A 100 g of orange contains 47 kilo calories of energy, sugar 9.35 g, dietary fiber 2.4 g, vitamin C 53.2 mg, thiamine 0.087 mg, folate 30 mcg, pantothenic acid, 0.25 mg, vitamin B6 0.06 mg, calcium 40 mg, potassium 181 mg etc.

Oranges

Health Benefits of Orange

Orange contains large amount of vitamin C, which helps in cell integrity, protecting the cells from damages and wound healing. It helps in proper functioning of the immune mechanism and prevent infections. The antioxidant properties of vitamin C helps to destroy and neutralize free radicals and reduce inflammation. It reduces the severity in inflammatory conditions such as asthma, osteoarthritis and rheumatoid arthritis. It helps in prevention of cancer. It also helps to maintain good skin texture and smoothness.

The phytonutrients present in orange such as carotenoids and flavonoids are shown to have anti-inflammatory, anti-tumor and antioxidant properties.  Orange also contains carotenoids such as choline, zeaxanthin, beta-cryptoxanthin and lycopene. The choline helps in the transmission of nerve impulses and thus assists in learning, memory, muscle movement and sleep. Zeaxanthin is an antioxidant that helps to reduce inflammation in various organ systems of the body. The flavonoids are hesperidin, anthocyanins etc. which has antioxidant properties.

Thiamine or vitamin B1 present in the orange prevents thiamine deficiency state called beriberi and Wernicke encephalopathy. Thiamine is present along with other B complex vitamins.

Folate or vitamin B9 is related to cell growth and metabolism. It is needed for the creation of white and red blood cells in the bone marrow, produce RNA and DNA in the cells and conversion of carbohydrate into energy. It is extremely important during active growth periods such as pregnancy, infancy and adolescence.

The potassium content in the orange can decrease the cardiovascular load and reduce blood pressure and stroke risk. It also reduces cardiovascular diseases.

The calcium in the orange helps in building teeth, bones and improves muscle strength.

The fiber present in the orange helps to reduce the risk of overweight and constipation. Dietary absorption of fiber is less compared to other carbohydrates. It helps in digestion and absorption of other nutrients. It can also reduce cholesterol content in the blood.

The citric acid present in the orange prevents kidney stone formation. The ascorbic acid and citric acid helps in absorption of iron from the diet thus preventing anemia.

Adverse Effects
Adverse effects of over-consumption can lead to heartburn, vomiting, gastric upset, weight gain etc.

Nutritional Benefits of Holy Basil

Holy basil, Ocimum Sanctum, or called as tulsi in South Asia is an aromatic plant of the family Lamiaceae. Tulsi is a small shrub that is 30 to 60 cm tall, which has multiple branches with hairy stems. The stems and leaves of this shrub is green to purple in color and has a strong scent when squeezed. The leaves are oval in shape around 5 cm in length and usually toothed. The distinct feature of this plant is the presence of purplish to white elongated flowers at the tip of each branch. Holy basil plant is more commonly found in South Asia, South East Asia, and Africa.

Holy Basil Plant

There are 2 important varieties of Holy basil plan, the green leaved variety a.k.a. Lakshmi Tulasi and purple leaved variety a.k.a. Krishna Tulasi. Tulsi is used as a medicinal plant in South Asia. It also has religious implications and used across South Asia for religious rituals and traditional worship. Tulsi is grown in front of homes and in special pots for ritual purposes. It is also used for its oil, tulsi oil and as an ingredient in Tea, the latter which is common in some homes, adding Tulsi to tea improves its medicinal properties.

Holy basil flower

 

Chemical Constituents of Holy Basil:

The main chemical constituents of holy basil are oleanolic acid, ursolic acid, rosmarinic acid, eugenol, carvacrol, linalool, β-caryophyllene (about 8%), β-elemene (11.0%), and germacrene D (about 2%) (wikipedia).

Uses of Holy Basil:

Ayurvedic Uses: Holy basil is considered as an adaptogen, balancing various processes that occur in the body, thus adapting with stress. Because of the strong smell and astringent taste, it is considered as an elixir of life and believed to promote longevity. Tulsi extracts are used in ayurvedic preparations because of its properties in treating different ailments. Tulsi leaves are often used either as whole, dried and powdered, or added in ghee to be used as an ingredient in various medications. Tulsi is also used as an insect repellent as dried tulsi leaves are mixed with grains during storage to repel insects. It is also used as a mosquito repellent.

Fever: Tulsi has germicidal, fungicidal, and antibacterial properties which helps in relieving fevers.  A decoction made of Tulsi leaves mixed with cardamom and tea is useful for the treatment of fevers. Ocimum sanctum extracts have been reported to have some antibacterial activity against E. coli, S. aureus and P. aeruginosa.

Respiratory Conditions: Holy basil has an immune modulatory function. It also has antitussive and expectorant properties. It helps to relieve cough, cold, and other respiratory disorders. Its antibacterial and antifungal properties also helps in preventing respiratory illnesses.

Diabetes: Tulsi leaves contain antioxidants and essential oils such as eugenol, β-caryophyllene etc. which collectively helps the pancreatic beta cells to function normally. This helps to increase the sensitivity of these cells to insulin, which lowers blood sugar.

Inflammatory Diseases: The presence of antioxidants in the tulsi leaves helps prevent the oxidation of free radicals in the tissues, thus controlling the inflammatory process. It also relieves from painful conditions. Tulasi contain eugenol, which may be a COX-2 inhibitor which reduces the perception of pain.

Hypertension: Tulsi contain the powerful antioxidant eugenol, which helps to maintain the blood pressure by lowering cholesterol and promoting vascular integrity.

Stressful Conditions: Tulsi helps to maintain the normal levels of stress hormone cortisol in the body. It has powerful adaptogen properties that helps to sooth the nerves, regulates circulation, and scavenge the free radicals produced during oxidative stress.

Kidney Stones: Holy basil helps reduce the uric acid levels in blood.  Presence of uric acid in blood causes kidney stones. The acetic acid and other compounds present in holy basil helps to break down the kidney stones.

Skin: When holy basil leaves are crushed and the paste applied to the skin, there is a soothing and cleansing effect to the skin. Due to the antibacterial and anti-fungal effects, it helps to prevent acne, ring worms, and other skin conditions. It also helps to reduce abnormal scalp conditions and hair fall.

Tulsi Tea
Holi basil mixed with tea is an important drink and is called as Tulsi Tea. Tulsi Tea has many beneficial properties which helps in achieving relief from the above mentioned medical conditions. It potentiates the beneficial properties of both holy basil along with the properties of Tea.