The benefits of orange include better eyesight and promotion of healthy hair, supporting the immune system and preventing heart diseases, protecting the body from cancer and asthma problems, keeping skin healthy and hydrated, and improving digestion flow. Due to plant components such as Flavonoids, Carotenoids, and Vitamin C, oranges serve a lot of health benefits.
To know about more health benefits of oranges, let’s deep dive into the article. This article covers a variety of information on oranges such as nutritional value, health benefits, risks of eating oranges, and more.
Oranges and Its Benefits
Scientifically known as Citrus Sinensis fruit, oranges belong to the Rutaceae family. Oranges are one of the most popular citrus fruits grown primarily in tropical climates. Oranges were originally grown in China. Now, they are majorly produced by Brazil, the United States, Mexico, and India. Oranges have various nutrients, plant components, vitamins, minerals, and antioxidants which makes them highly nutritional. Therefore, it has many health benefits.
Beneficial Plant Compounds Found in Oranges
The following are the beneficial plant compounds that are found in oranges:
Vitamin C
One of the highly beneficial vitamins found in oranges is vitamin C. Vitamin C reduces the risk of heart disease and cancer, supports the immune system, and hydrates the body. It is usually found in citrus fruits like oranges and grapefruits.
Flavonoids
Oranges have flavonoids in them which are highly anti-oxidant and anti-inflammatory. Flavonoids further contains two anti-oxidants Hesperidin and Naringenin. These two flavonoids are beneficial and serves heath benefits. Hesperidin helps to maintain blood pressure, and prevent heart diseases. Naringenin is a citrus flavonoid used to maintain anti-oxidants in the body.
Carotenoids
Citrus fruits like oranges have carotenoids in them which corresponds to the bright red and orange colors in it. Carotenoids contains anti oxidants like Beta-cryptoxanthin and Lycopene to provide health benefits to the body. Beta-cryptoxanthin is a form of Vitamin A, which serves various health benefits. Lycopene is another anti oxidant good for preventing hearth diseases.
Benefits of Orange – Nutrition
Oranges has many nutritional values. The distribution of nutrients found in 1 navel orange is described in the following table:
|
Nutritional Component
|
Amount
|
|
Calories
|
66
|
|
Water
|
86% by weight
|
|
Protein
|
1.3 grams
|
|
Carbs
|
14.8 grams
|
|
Sugar
|
12 grams
|
|
Fiber
|
2.8 grams
|
|
Fat
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0.2 grams
|
|
Vitamin C
|
92% of the Daily Value (DV)
|
|
Folate
|
9% of the DV
|
|
Calcium
|
5% of the DV
|
|
Potassium
|
5% of the DV
|
11 Amazing Health Benefits of Oranges
The following are some of the wonderful health benefits of oranges:
1. Improving Vision
Nowadays, poor vision is common due to excess screen use. It improves eyesight and vision. Orange being a citrus fruit, contains vitamin A and vitamin A protects eyes. It hydrates the eyes and even protect the eyes from cataract and bad and blurry vision. Eat oranges to maintain healthy eyesight.
2. Promotes Healthy Hair
Hair care is important because issues like hair fall and hair loss are common these days. Oranges can help to promote healthy hair. They also help in growth of hair and strengthen the roots of hair. Peels of oranges can be powdered and applied on roots to prevent dandruff.
3. Supports the Immune System
Oranges strengthens and supports the immune system. People with weak immunity are advised by doctors to include oranges in their diet. It contains Vitamin A which supports building of new white blood cells in the body. These white blood cell kills all the harmful bacteria in the blood. Even the citrus juice of orange is beneficial for the immunity.
4. Prevents Constipation
People suffering with bad bowel system must have oranges. Oranges contains naringenin in them. Naringenin is a well known flavonoid which helps in constipation. Usually people in 50s and 60s suffers from this health issue. It is recommended to have an orange at least once in a day to prevent this problem of constipation.
5. Prevent Asthma Issues
Asthma patients must include oranges strictly in the diet. Orange peels contain flavonoids like polymethoxyflavones and hesperidin which in turn helps to prevent health issues like Asthma. Eat more fruits like oranges and apply to prevent asthma symptoms in the body.
6. Promotes Dental Health
Maintaining dental health is very important. Food and water consumed goes through mouth. Therefore to have good and hygienic teeth becomes a necessity. Oranges helps to promote healthy teeth by strengthening gums and preventing swollen gums. Scurvy is a disease that is caused by deficiency of Vitamin C and oranges are a rich source of Vitamin C. So scurvy and be cured by having oranges.
7. Regulates Blood Pressure
Citrus fruits like oranges produces citrus bioflavonoids. One of which is hesperidin that is considered to lower hypertension and maintains low blood pressure. People who have high blood pressure must include citrus juices in their daily diet to maintain it. It is highly beneficial to have natural and fresh orange juice daily.
8. Keeps Skin Healthy and Glowing
Skin issues like rashes, redness, and rough skin can be prevented by oranges. Oranges contains Vitamin C which is good for skin. Orange peels when powdered and then mixed with water can be used as a face mask. Also oranges can be taken in as orange juice. It helps to prevent blackheads, skin-ageing, hydrates skin and makes skin healthy and glowing.
9. Prevents Cancer Cells
Citrus fruits like grapefruits and oranges helps to prevent cancer. They stops the growth of cancel cells in the body. Oranges juice or raw orange must be consumed to prevent cancer at early stages.
10. Helps in Digestion
Metabolism issues are common for people as most of them have desk jobs. Exercising and physical activities have certainly reduced. It directly affects digestion system of the body. Oranges helps in hydrating your body and hydrated body have no issues in digestion. Oranges contains a lot of water in it which eventually smoothens the bowel process.
11. Protects the Heart
Heart is one of the most sensitive organs of the body. It should be well taken care of. Therefore eat fruits that are good for the heart. Orange is one of such fruit that prevent heart disease and maintain proper blood flow to each and every organ of the body. Oranges contains vitamin C, flavonoids, and carotenoids that reduces the risk of heart disease and promotes a healthy heart.
How to eat oranges
Oranges are available at most grocery stores. They don’t cost much, and they’re a great snack just peel and eat. Oranges can be stored at room temperature on the kitchen counter or in a fruit bowl. If you don’t eat them in a couple of days, put them in the fridge to keep them fresh.
Health Risks of Eating Oranges
Though oranges have many health benefits, but there are few risks of consuming a lot of oranges. Those risks are described below:
- People with allergies to citrus fruits must avoid oranges. If consumed and skin issues like rashes if redness is notices, consult the doctor soon. Try to have oranges in small amount and not often.
- It might lead to increase in weight. Therefore, people who wants to reduce body weight must avoid eating oranges in large amount. People looking for weight gain should include orange in their diet plan.
- Oranges contains acids like citric acid and ascorbic acid. People who have issues of heartburn must also avoid intake of oranges. It can make the situation even worse. Oranges increase the risk of heartburn.
Whole Oranges vs. Orange Juice
Oranges can be consumed in two ways, in a whole orange or in the form of juice. Although both the forms have serves health benefits but have some differences in them. Lets see them in the below points:
Fiber Content
Orange juice when taken in is fresh and nutritious but the fiber content is low. A whole orange have more fiber in it than in the form of pure orange juice. When drinking pure orange juice the sugar levels in the body increases. Whole orange contains less sugar as compared to juice. Also there will be an increase in the calories of the body if a lot of juice is taken in.
Added Sugar
Oranges in the juice might be an easy way for serving the health benefits but it has added sugars. So if a lot of juice is taken in it will increase the calories. Therefore, it is advised to have a whole orange. Fresh orange juices have added sugar which might increase your weight and add a lot of calories to the body.
Conclusion on Benfits of Orange
All the major health benefits of an orange is described in the article in detail. Along with the benefits, risks of eating oranges are also discussed. So people can go through the article to know more about oranges and to include oranges in their diet everyday. Eating oranges will definitely benefit people and prevent a lot of health problems.
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FAQs on Benefits of Orange
What are the nutrition health benefits of oranges?
It supports collagen production for smoother skin and wound healing, aids in iron absorption to combat anemia, boosts the immune system against germs, and slows age-related macular degeneration for better vision.
Do oranges have vitamin C or D?
Oranges, like other citrus fruits, are rich in vitamin C, providing 92% of your daily value in one medium orange and 27% in a medium mandarin orange.
Is orange a Superfood?
Oranges, whether whole or juiced, are rich in antioxidants. Studies show that the body absorbs antioxidants better from orange juice, making it a reliable superfood like acai berries and green tea.
Are oranges good for hair?
Oranges, packed with Vitamin C, boost hair follicles for growth and strength. Their antioxidants also fight hair loss by combating oxidative stress.
What is the scientific name of orange?
The Citrus sinensis, often called orange or sweet orange, is a small evergreen tree first cultivated in subtropical Asia.
Are oranges good for diabetes?
Yes, generally. With a low to moderate glycemic index (GI) of around 43, they raise blood sugar levels gradually, but portion sizes and individual factors should be considered.
What are 5 benefits of oranges?
5 benefits of oranges are:
- Promotes healthy skin and healthy hair
- Improves eyesight and vision
- Prevent cancerous cell growth in the body
- Regulates blood pressure
- Protects the heart and improves digestion.
How many oranges should I eat a day?
You should not eat more than 2 oranges in a day. One medium sized orange or 2 small sized oranges everyday are enough to maintain good health. Excessive amount of orange intake can lead to various problems in the body.
Does eating oranges help your skin?
Eating oranges helps in maintaining healthy and glowing skin. It prevents various problems like skin rashes and redness, skin ageing, blackheads and skin dryness. Even orange peels can be used to apply on skin for skincare.
What are the side effects of eating oranges?
Side effects of oranges include allergies, increase in weight and heart burn. Oranges contains citrus acid which is not good for people who have any kind of skin allergies. Also it might result in gain in weight.
What happens if I eat orange everyday?
Eating an orange everyday could be really beneficial. It is a rich source of vitamins, anti oxidants, nutrients, minerals and a lot of water. Therefore, it hydrates body. Being a rich source of Vitamin A and Vitamin C, oranges have various health benefits mentioned the article above.
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