Oranges are popular fruits in Rwanda, just like they are in other countries; they are easily available in local markets. They have natural sweetness and diversity of uses, from juices to medicinal, where they are used as a skin astringent, among other things. Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda, says oranges are low in calories and full of nutrients, and that they promote clear, healthy, skin and can help to lower the risk of many diseases as part of an overall healthy and varied diet. DISEASE PROTECTION According to Rene Tabaro, a nutritionist at King Faisal Hospital, the nutrients in oranges offer a range of health benefits. He says, for instance, studies have shown that consuming high amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk in women. When it comes to lowering blood pressure, he says, maintaining low sodium intake is essential, and that increasing potassium intake may be just as important because of its vasodilation effects. As an excellent source of the strong antioxidant vitamin C, Tabaro says oranges can also help combat the formation of free radicals known to cause cancer. He, however, adds notes that while an adequate vitamin C intake is necessary and very beneficial as an antioxidant, the amount necessary to consume for therapeutic purposes for cancer is more than one can ingest. Besides, the nutritionist notes that high fibre intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer. Bukaba says the fibre, potassium, vitamin C and choline content in oranges all support heart health. “An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease,” he says. Further, he mentions that the antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Also, he says that vitamin C plays a vital role in the formation of collagen, the support system of the skin. According to Tabaro, the fibre in oranges helps by keeping blood sugar levels under control, thereby making oranges a healthy fruit or snack for people living with diabetes. Moreover, he says, the fruit also contains simple sugars. Adding that the natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. He says its glycaemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, he cautions that eating in moderation is important to prevent issues of insulin spike, which could lead to weight gain. NUTRITION Private Kamanzi, a nutritionist at Amazon Nutrition Cabinet Remera, Kigali, says oranges also contain thiamine, riboflavin, niacin, vitamin B-6, folate, phosphorus, magnesium, manganese and copper among other nutrients, which are all essential to one’s health. Because of their high vitamin C content, Kamanzi says oranges are associated with boosting the immune system. Besides, they as well contain choline, zeaxanthin, and carotenoids. He explains that choline present in the orange is an important nutrient that helps with sleep, muscle movement, learning and memory. He adds that choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation. Studies have shown that zeaxanthin and carotenoids have antioxidant effects and have been shown to have an inverse relationship with overall cancer rates and prostate cancer. Because of its presence in fibre, Bukaba says eating oranges can help keep your bowels healthy, cholesterol low, and ulcers at bay. Fibre also slows the way our body absorbs sugar. He notes that because of high calcium nutrient, consuming them will help keep bones, organs, and muscles strong.
