Oranges are a well-liked and adaptable fruit with a sweet and tangy flavor. They are nutrient-dense and have numerous health advantages. Oranges are rich in vitamin C, fiber, and antioxidants. Let’s know about health benefits of Oranges below.
Oranges have a good effect on a variety of health issues. It is beneficial from boosting your immune system to lowering inflammation. Orange trees are native to Southeast Asia, but they are now grown in many parts of the world, including United States, Spain, and Brazil.
Nutrition in Oranges
Below is the list of nutrients found in Oranges below.
|
Nutrition
|
Unit
|
| Energy |
60-70 Calorie |
| Fiber |
3 grams |
| Vitamin A |
14 Micro-grams |
| Vitamin C |
70 Milligrams |
| Calcium |
6% of the daily required calcium intake |
| Potassium |
237 Milligrams |
| Carbohydrates |
15.4 grams |
Top 10 Health Benefits of Oranges
Oranges are a good source of several nutrients, including vitamin C, fiber, and potassium. Here are some potential health benefits of oranges:
Boost Immunity
Oranges are a rich source of vitamin C, which is a powerful antioxidant that helps to boost the immune system. Vitamin C helps to protect cells from damage caused by free radicals, and it also plays a role in the production of collagen and the absorption of iron. Vitamin C can also help to reduce the severity of certain respiratory infections, such as the common cold.
Lower Blood Pressure
Oranges may help to lower blood pressure due to their high potassium content. Potassium is a mineral that helps to regulate heart function and blood pressure. It works to counter the effects of sodium in the body, which can raise blood pressure. A diet that is high in potassium and low in sodium can help to lower blood pressure and reduce the risk of stroke and other cardiovascular diseases.
Promote Healthy Skin
Oranges can help to promote healthy skin due to their high vitamin C content. Vitamin C is an important nutrient that helps to support collagen production in the body. Collagen is a protein that gives structure to skin, hair, and nails. It helps to keep skin looking firm and youthful, and can also help to reduce the appearance of fine lines and wrinkles.
In addition to its role in collagen production, vitamin C also has antioxidant properties, which means it can help to protect the skin from damage caused by harmful substances called free radicals. Free radicals are produced by the body in response to environmental stressors, such as pollution, UV radiation, and tobacco smoke.
They can damage skin cells, leading to premature aging and other skin problems. By neutralizing free radicals, vitamin C can help to keep the skin looking healthy and youthful.
Aids Digestion
Oranges are a good source of fiber, which can help to aid digestion. Fiber passes through the digestive system largely undigested, providing bulk to the stool and helping to prevent constipation. In addition to its role in digestion, fiber is also important for maintaining the health of the digestive system. It helps to keep the lining of the intestine healthy and can reduce the risk of colon cancer and other digestive disorders.
Improve Brain Function
There is some evidence to suggest that oranges may help to improve brain function due to their high antioxidant content. Antioxidants are substances that can help to neutralize harmful substances called free radicals, which are produced by the body in response to environmental stressors, such as pollution, UV radiation, and tobacco smoke. Free radicals can damage cells and tissues in the body, including in the brain.
By neutralizing free radicals, antioxidants can help to protect the body from damage and may reduce the risk of certain diseases, including cognitive decline and dementia. Oranges are a good source of several antioxidants, including vitamin C and flavonoids.
Some studies have found that people who have higher levels of vitamin C in their blood have better cognitive function, including better memory and faster processing speed.
Reduces the Risk of Kidney Stones
Kidney stones are small, hard deposits that can form in the kidneys and urinary tract. They are usually made of calcium, but can also contain other substances, such as oxalate and phosphate. Citrate is a molecule that can help to prevent kidney stones by binding to calcium and other substances in the urine, forming a compound that is more soluble and less likely to crystallize and form stones.
Oranges are a good source of citrate, and some studies have found that increasing citrate intake through the diet or supplements may help to reduce the risk of kidney stones.
Good for Diabetes
Oranges can be a good choice for people with diabetes because they are relatively low in calories and have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels. The glycemic index calculates how rapidly a food can increase blood sugar levels in a person.
Foods with a high glycemic index, such as white bread and sugary drinks, can cause blood sugar levels to rise quickly, while foods with a low glycemic index, such as oranges, cause a slower and more sustained rise in blood sugar levels.
Weight Management
Oranges can be a good choice for weight management due to their low calorie content and high fiber content. It passes through the digestive system largely undigested, providing bulk to the stool and helping to prevent constipation. Fiber can also help to keep you feeling full and satisfied, which can be beneficial for weight management.
Soluble fiber, in particular, dissolves in water to form a gel-like substance, which can help to slow down digestion and keep you feeling full and satisfied. In addition to their fiber content, oranges are also relatively low in fat and do not contain any cholesterol, which can be beneficial for weight management.
High in Vitamin C
Oranges are rich in vitamin C, which has numerous health advantages. Because it is a water-soluble vitamin, it cannot be stored by the body and must be routinely supplied by diet or supplements. Red blood cell synthesis requires iron, which vitamin C aids in the body’s absorption. This aids in ensuring that the body has an adequate supply of red blood cells that deliver oxygen.
Reduces Inflammation
Oranges include significant amounts of antioxidants, especially vitamin C, which can aid to lessen inflammation throughout the body. Although inflammation is the body’s normal response to damage or infection, chronic inflammation has been linked to a number of chronic disorders, including diabetes, cancer, and heart disease.
Oranges include antioxidants, especially vitamin C, that can combat free radicals, unstable chemicals that can harm cells and cause inflammation. Flavonoids, which are also present in oranges and are known to have anti-inflammatory qualities, also contribute to the reduction of inflammation. Together, these substances serve to lessen inflammation and shield the body from the harm that free radicals can do.
Side Effects of Oranges
There are numerous benefits of Oranges. Along with this, there are certain side effects of eating oranges too.
- Digestive Issues: Oranges are rich in fiber, which is beneficial for digestion. However, consuming too many oranges can lead to gastrointestinal discomfort, including bloating, gas, and cramping. People with digestive disorders like irritable bowel syndrome (IBS) may experience exacerbated symptoms.
- Acid Reflux and Heartburn: Oranges are acidic fruits, which can aggravate conditions like acid reflux and heartburn. People who are prone to these conditions might experience discomfort after consuming oranges or orange juice.
- Tooth Enamel Erosion: The citric acid in oranges can erode tooth enamel over time, especially if oranges are consumed in large quantities or if oral hygiene is neglected after consumption. This can lead to increased tooth sensitivity and cavities.
- Allergic Reactions: Though rare, some individuals may have an allergy to oranges, leading to symptoms such as itching, hives, swelling, and in severe cases, anaphylaxis. Anyone with a known allergy to oranges should avoid them.
- Medication Interactions: Oranges, especially grapefruit and its juice, can interact with certain medications, altering their effectiveness. This includes some blood pressure medications, cholesterol-lowering drugs, and antihistamines. It’s important to consult with a healthcare provider about potential interactions.
- Weight Gain: While oranges themselves are not high in calories, excessive consumption, particularly of orange juice, can contribute to weight gain due to the high sugar content. Whole oranges are a healthier choice due to their fiber content, which promotes satiety.
Note: The information provided in this article is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any health concerns or conditions.
Health Benefits of Oranges – FAQs
How many calories are in an orange?
An orange typically has around 60-70 calories.
How much vitamin C is in an orange?
An orange contains around 70 mg of vitamin C, which is about 120% of the recommended daily value (DV).
How much fiber is in an orange?
An orange contains around 3 grams of fiber, which is about 12% of the DV.
Are oranges high in sugar?
Oranges are relatively low in sugar compared to other sweet fruits. A medium-sized orange contains around 9 grams of sugar, which is about 2 teaspoons.
Can I eat the orange peel?
Yes, the orange peel is edible and contains many of the same nutrients as the flesh of the fruit. The peel is rich in fiber and contains some vitamin C and other antioxidants. However, it may be more difficult to digest than the flesh of the fruit, so it’s a good idea to eat it in moderation.
Are oranges good for weight loss?
Oranges are a good source of fiber, which can help to keep you feeling full and satisfied, making them a good choice for weight loss. However, they are also relatively high in natural sugars, so it’s important to eat them in moderation as part of a balanced diet.
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