5 groups of people who should eat more oranges.

Fresh oranges have long been considered a "golden" choice for health due to their richness in vitamin C, antioxidants, and immune-boosting properties. This fruit is classified as a golden food.

I eat oranges every morning to boost my immune system and improve my skin, but recently I've been experiencing heartburn and stomach discomfort after eating them. Who should eat this fruit, and who should be cautious? Please advise! (Minh An - Hanoi )

Dr. Pham Viet Hoang, former Deputy Director of Tue Tinh Hospital (Hanoi), advises:

Oranges are not only a familiar fruit but also considered a natural source of nutrients that can boost health when consumed appropriately. A glass of fresh orange juice (about 240ml) contains approximately 112 calories, 2g of protein, almost no fat, 26g of carbohydrates, and about 21g of natural sugar. In particular, oranges are rich in vitamin C, potassium, folic acid, and antioxidants that are beneficial to the body.

Based on the nutritional values ​​above, the following groups of people should add oranges or orange juice to their daily diet:

1. People with weak immune systems

Oranges are renowned for their high vitamin C content. Just one glass of orange juice provides nearly 100% of the body's daily vitamin C requirement. This powerful antioxidant boosts immunity, helping the body fight bacteria and viruses, especially useful during seasonal changes or when feeling tired. The vitamin C in oranges also reduces inflammation and helps the body recover faster after illness.

2. People who are frequently stressed and lack sleep.

Oranges are rich in natural antioxidants that reduce cell damage caused by oxidative stress. Appropriate orange consumption can help reduce fatigue, support mental alertness, and increase feelings of well-being. The natural aroma of orange essential oil is also believed to have a relaxing effect on the nervous system.

Oranges are a healthy fruit. Photo: Hoa Linh.

3. People who want to improve their skin and fight aging.

Vitamin C plays a crucial role in the production of collagen – a component that helps skin stay firm and elastic. Therefore, eating oranges regularly can help slow down the aging process, making skin brighter and healthier, and reducing the formation of wrinkles. The antioxidants in oranges also protect skin cells from the harmful effects of sunlight and environmental pollution.

4. People who need cardiovascular support.

This fruit contains potassium – a mineral that helps balance electrolytes, supports blood pressure regulation, and aids in heart function. The flavonoids and antioxidants in oranges also help reduce inflammation in blood vessels, support lipid control, and lower the risk of cardiovascular disease.

Some studies suggest that incorporating citrus fruits into your diet in moderation may contribute to a reduced risk of stroke and atherosclerosis.

5. People who exercise a lot and play sports.

Oranges contain water, natural sugars, and potassium, which help replenish electrolytes after exercise. They are a suitable choice for athletes or outdoor workers who need a quick energy boost and body recovery.

Those who should limit their intake include:

- People with stomach ulcers, duodenal ulcers, or gastroesophageal reflux disease should avoid oranges because the citric acid in oranges can increase gastric acid secretion, causing heartburn and epigastric pain.

- People with prediabetes or type 2 diabetes should be cautious about orange juice, as it may not contain much fiber and could cause a rapid increase in blood sugar.

- People taking certain cardiovascular medications, statins, or antibiotics should consult their doctor because oranges may affect drug metabolism to some extent.

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Source: https://vietnamnet.vn/5-nhom-nguoi-nen-an-nhieu-cam-2518842.html