According to Dr. Huynh Tan Vu, University of Medicine and Pharmacy Hospital, Ho Chi Minh City (facility 3), every 100g of orange contains 87.6g of water, 104 micrograms of carotene - an antioxidant vitamin, 30mg of vitamin C, 93mg of potassium, 26mg of calcium, 9mg of magnesium, 0.3g of fiber, 4.5mg of sodium, 7mg of chromium, 20mg of phosphorus, 0.32mg of iron, and an energy value of 48kcal.
The very high vitamin C content in oranges can help stimulate the production of white blood cells. Thereby strengthening the immune system and helping the body fight disease, and is proven to be a fruit with anti-inflammatory, anti-tumor, blood clotting inhibitor and strong antioxidant effects.
Orange juice also contains vitamin A, copper, folate and thiamine (vitamin B1), other nutrients that help keep the immune system functioning at its best, helping the body fight off attacks from outside the body.
Oranges contain a lot of nutrients. (Illustration)
According to nutritionists, the amount of vitamin C needed for each person depends on gender, age and frequency of tobacco use.
Specifically:
- For pregnant women, the amount of vitamin C needed to provide the body is 80 mg and increases to 120 mg when entering the breastfeeding stage.
- For children, you should only feed them half an orange per day. Even if they really want to eat it, you should not feed them too much because they may become allergic to oranges.
- For women (19 years of age and older) need to supplement 75 mg of vitamin C per day (equivalent to 1 orange with a diameter of about 4 cm).
- Men (19 years of age and older) need to supplement 90 mg of vitamin C per day (equivalent to 1 orange with a diameter of 5 cm).
- For people who have a habit of smoking, in addition to the basic necessary amount of vitamin C, it is necessary to supplement an additional 35 mg of vitamin C because during smoking, free radicals will increase.
Experts note that oranges are good for health if used in the right amount and for the right person. People with stomach ulcers, duodenal ulcers or pancreatitis should not drink orange juice. Do not drink orange juice in the evening, right before or after drinking milk.
Source: https://vtcnews.vn/nen-an-bao-nhieu-qua-cam-mot-ngay-la-phu-hop-ar904192.html
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