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The Zesty Boost: Exploring the Mental Health Benefits. of Oranges.

Updated: Sep 20, 2023


When we think of oranges, the first thing that usually comes to mind is their refreshing taste and vibrant color. But did you know that beyond being a delicious snack, oranges also offer a range of mental health benefits? Packed with essential nutrients, oranges can positively impact your mood, cognitive function, and overall mental well-being.



The power of an orange:

Oranges
Oranges packed with vitamin C

Oranges are a nutritional powerhouse, rich in vitamins, minerals, and antioxidants that contribute to your mental health. Vitamin C, one of the most well-known nutrients in oranges, plays a crucial role in reducing oxidative stress and inflammation in the body, both of which are linked to mental health issues such as depression and anxiety. Including just one medium-sized orange in your daily diet can provide you with the

recommended daily intake of vitamin C.


Quantities for Mental Health Benefits


To harness the mental health benefits of oranges, consider incorporating the following quantities into your routine:


1. Vitamin C Boost: Consume at least one medium-sized orange per day to meet your vitamin C needs and support your mental health.


2. Hydration: Oranges are about 87% water, aiding in hydration which is essential for cognitive function. Aim for at least 8 glasses of water a day, and complement it with juicy orange slices for added flavor and benefits.


**Recipes to Savor the Flavor**


1. **Citrus Bliss Smoothie**:

- Ingredients:

- 1 medium orange, peeled and deseeded

- 1 banana

- 1/2 cup Greek yogurt

- 1/2 cup almond milk

- 1 teaspoon honey (optional)

- Ice cubes


- Instructions:

1. Blend the peeled orange, banana, greek yogurt, and almond milk until smooth.

2. Add honey if desired and blend again.

3. Drop in some ice cubes and blend for a refreshing twist.

4. Pour into a glass and enjoy the zesty goodness.


2. **Orange-Almond Salad**:

- Ingredients:

- 2 cups mixed greens (spinach, rocket or lettuce)

- 1 medium orange, peeled and sliced

- 1/4 cup almonds, toasted and chopped

- 1/4 red onion, thinly sliced

- Feta cheese crumbles for topping

- Olive oil and balsamic vinegar for dressing


- Instructions:

1. Toss the mixed greens, orange slices, almonds, and red onion in a salad bowl.

2. Drizzle with olive oil and balsamic vinegar to taste.

3. Top with feta cheese crumbles for added flavor.

4. Gently toss the salad and serve as a nutritious and satisfying meal.


**Prioritise Your Mental Well-being**


As you savor the flavors and benefits of oranges, remember that your mental well-being is a priority. If you're experiencing challenges that affect your mental health, consider seeking professional help. Booking an appointment with a counsellor who can provide you with the guidance and support you need to navigate through tough times and enhance your overall quality of life.




**References:**

1. Brookie, K. L., Mainvil, L. A., Carr, A. C., Vissers, M. C., & Conner, T. S. (2018). The Development and Validation of the Diet and Mood Questionnaire (DMQ): A Measure of Diet Quality and Its Association with Mental Health. Nutrients, 10(7), 944.

2. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211.


3. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.


Remember, a small change in your daily routine, like enjoying an orange or trying out a new recipe, can contribute to a brighter and healthier mind. Book an appointment today to take proactive steps towards better mental health.

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