You have probably noticed that citrus fruits have risen sharply in price in Ukraine. For example, the price of oranges has risen by 15-20%. This is reported by WomanEL with reference to VsiVisti. Because of this, many people are wondering whether they should be bought at all? Do oranges strengthen the immune system or is this just another myth about food?
ContentDo oranges strengthen the immune system: the benefits of orange juice and fruitsCan drinking orange juice protect against COVID, flu and colds?Other ways to support the immune system
We decided to delve into this issue and share with you scientific data on the benefits and advantages of oranges. You will be able to make an informed decision about the advisability of buying them.
Do oranges strengthen immunity: benefits of orange juice and fruit
A well-functioning immune system is essential to staying healthy. While some factors in our immune health are beyond our control, there are some steps we can take to support it, such as drinking citrus juice.
- One glass of 100 percent orange juice by volume contains more than double the recommended daily allowance of vitamin C.
A deficiency in vitamin C can weaken the immune system and make a person more susceptible to infections. However, vitamin C is not the only beneficial substance in 100% orange juice. The drink also contains folate, which plays an important role in the functioning of many types of immune cells. In addition to trace elements, 100% citrus juices contain polyphenolic flavonoid compounds – natural compounds that are believed to support the immune system.
The main polyphenol in orange juice is hesperidin, but there are others worth noting, such as narirutin and naringin. Studies show that all three compounds have anti-inflammatory effects. Since uncontrolled inflammation can cause tissue damage and lead to disease, including anti-inflammatory components in the diet may provide some benefit.
Dietitian Melissa Azzaro says the new study reinforces why including certain foods in our diet is important for supporting immune health. While many people take vitamin C supplements to support their immune systems, there are certain components in foods that simply can’t be replicated in pills.
“For example, when you drink a glass of orange juice, you’re not only getting vitamin C, you’re also getting folate, polyphenols, and other components that play an important role in immune health,” Azzaro says. “In addition, the hydration that orange juice provides also helps support immune health. For this and other reasons, I recommend getting your nutrients from foods rather than pills whenever possible.”
Can drinking orange juice protect against COVID, flu and colds?
During the COVID-19 pandemic, many people have made it a priority to support their immune systems. While this doesn't guarantee that you won't get the virus, having a strong immune system will help you if you do get sick.
Researchers in a recent review reported that some preliminary evidence suggests that drinking orange juice could potentially provide some protection against COVID-19. However, large-scale human clinical trials are needed to determine whether this is the case.
The results of some model studies have suggested that hesperidin, an antioxidant found in citrus fruits, may prevent the virus from entering host cells, possibly making infection more difficult.
Other ways to support the immune system
In addition to including foods rich in vitamin C in your diet, there are other simple ways to help your immune system fight off colds, flu, or other infections:
- Get 7-8 hours of sleep every night.
- Limit or avoid alcohol.
- Be physically active regularly.
- Make sure you’re getting enough other important nutrients (like D), and take supplements if necessary.
- Include fruits and vegetables rich in prebiotics in your diet (like slightly unripe bananas and avocados to support healthy gut microbiota).
- Manage stress.
IMPORTANT: We’re not saying that one product will solve all your problems and keep you from getting sick. That’s definitely a myth. We say that eating oranges and orange juice (without sugar) provides support to our body during the flu and cold season. Whether you buy them or not is up to you. But if you do, your health will thank you.
If you are already sick and want to eat something light, then follow the link to learn about the best products.