Nutrition

Benefits Of Orange

overview.

Oranges are packed with vitamins and minerals, beta-carotene, potassium, magnesium, and fiber. Their alkalizing and detoxifying properties keep your body healthy. They are rich in vitamin C, a powerful antioxidant.

An average orange benefits your health in various ways. It may aid weight loss and also boost immunity. Its anti-inflammatory, antiviral, and antimicrobial properties could benefit humans in various ways. Orange juice has anti-inflammatory properties, and studies suggest it could help in the treatment of chronic diseases.

This article explains everything you need to know about oranges, including their nutritional value, potential health benefits, and more.

Nutrition.

Here’s the nutritional breakdown for 1 orange (140 grams) :

▪️Calories: 66.

▪️Water: 86% by weight.

▪️Protein: 1.3 grams.

▪️Carbs: 14.8 grams.

▪️Sugar: 12 grams.

▪️Fiber: 2.8 grams.

▪️Fat: 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.

Like most fruits, oranges mainly comprise carbs and water, contain very little protein and fat, and are relatively low in calories.Oranges are a good source of fiber. One orange (140 grams) packs around 10% of the DV .Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.

Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity .Oranges are also high in certain nutrients, especially vitamin C and folate.One 140-gram orange covers 92% of your daily vitamin C needs. This water-soluble nutrient is essential for your health. Your body uses it for immune function, collagen synthesis, iron absorption, and more .

Folate is a B vitamin that plays a role in metabolism, fetal and placental development, and many other important processes .In addition to vitamin C and folate, oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1).

High in beneficial plant compounds.

Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C.

1. Flavonoids.

Oranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.

🔸Hesperidin. A citrus flavonoid that’s one of the main antioxidants in oranges, hesperidin may have blood pressure-lowering, anti-inflammatory, and antioxidant effects in the body .

🔸Naringenin. Naringenin is another citrus flavonoid that has been linked to health benefits. Drinking naringenin-rich orange juice may help improve blood vessel function and enhance antioxidant defenses in the body .

2. Carotenoids.

All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors.

A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body .

🔸Beta-cryptoxanthin. This compound acts as an antioxidant in the body, protecting cells against oxidative damage. In addition, your body can convert beta-cryptoxanthin into the active form of vitamin A .

🔸Lycopene. Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara Cara oranges). It has various health benefits, and getting enough in your diet may help protect you against heart disease .

3. Vitamin C.

Vitamin C is one of the most well-known and well-researched antioxidants.It’s essential to maintain optimal intakes of vitamin-C-rich foods and beverages like oranges. Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes.

What Are The Health Benefits Of Oranges?

1. May Aid Weight Loss.

Reports suggest that the fiber in oranges may promote satiety, which may contribute to weight loss. Whole oranges were found to promote satiety better than orange juice (which is devoid of fiber) .The fiber in oranges can keep you full, and you end up eating less. You can substitute this low-calorie fruit for desserts, which will not leave you craving for sweets.

2. May Delay Skin Aging.

Oranges, like most other citrus fruits, may help prevent UV-induced skin damage. In mouse studies, the ingestion of unripe citrus extracts could decrease wrinkle depth and slow down collagen degradation .Oranges contain organic acids, vitamins, minerals, vitamin C, and flavonoids. These could play a role in skin health .

Some anecdotal evidence suggests that the topical application of oranges may also nourish the skin. Their water content may also hydrate the skin and accelerate collagen production. However, more research is needed to establish this.

3. May Regulate Blood Pressure Levels.

Oranges (and their juice) are rich in potassium, which helps regulate blood pressure. Some studies also suggest that commercial orange juice may have a significant effect on blood pressure and other associated ailments.

4. May Lower Cholesterol Levels.

Long-term intake of orange juice was associated with lower cholesterol levels in men and women. The juice could reduce total cholesterol levels and the levels of bad cholesterol .Oranges are rich in fiber (pectin). Rat studies show that this fiber can help lower cholesterol levels in the liver and serum .

Fiber may also prevent your digestive tract from absorbing cholesterol. It also is believed that in addition to fiber, vitamin C, potassium, and flavonoids in the fruit may also help lower cholesterol.

5. May Promote Heart Health.

Studies show that foods rich in vitamin C, like oranges, can help prevent heart disease by keeping cholesterol levels low .The vitamin C in the fruit also keeps blood from clotting. This prevents thrombosis (local blood clotting) and reduces the risk of a heart attack .The potassium in oranges, as discussed, can lower blood pressure and reduce the risk of cardiovascular diseases .

6. May Aid Diabetes Treatment.

In a Nigerian study, oranges, along with other fruits, were considered safe to be eaten by those with diabetes. This had to do with the healthy glycemic response the fruit had in the body .The pulpiness of the fruit serves as a great source of fiber. Fiber helps in slowing down the absorption of sugar and improving the blood sugar levels .

However, there is no research if orange fiber, in particular, helps lower blood glucose levels. Some believe the moderate glycemic index of oranges may help in diabetes, but this also has not been proven.To completely absorb the fiber, avoid extracted juices, and go for the whole fruits .

7. May Prevent Kidney Stones.

Citrate deficiency in urine can cause kidney stones. Oranges (and their juice) can help increase citrate levels in your urine, reducing the risk of kidney stones.Oranges (and the juice) also contain calcium that may reduce the risk of stones .

8. May Help Treat Anemia.

The vitamin C in oranges may promote iron absorption. Iron cannot be fully absorbed in the body without the help of vitamin C (a nutrient that oranges are loaded with) . Snacking on at least one orange every day may help in the treatment.

Oranges contain folic acid as well. Some research shows that this nutrient may help prevent megaloblastic anemia, a blood disorder that causes fatigue .

9. May Help Boost Immunity.

Oranges are rich in vitamin C. Some research states that this nutrient can help boost immunity. Though there is no direct research stating oranges can promote immunity, its vitamin C content could help.

The fruits contain many other essential nutrients like folate and copper, which may also promote immune health.

10. May Reduce The Risk Of Colon Cancer.

Rat studies show that orange juice may help inhibit colon cancer. The fruit (and its juice) contain hesperidin, which is a flavonoid with chemopreventive potential .The fiber in oranges may help reduce the risk of colon cancer. Oranges also contain other important chemopreventive agents that help in this regard.

However, some research states that a high intake of orange/yellow fruits may increase the risk of colorectal cancer in men. The mechanism behind this is yet to be studied .The fiber in oranges also helps treat constipation and aids digestion. It is believed that the less fructose in oranges makes them less likely to cause gas. Research is limited here, though.

11. May Promote Eye health.

You must have heard how orange-colored fruits and vegetables promote eye health and protect vision. Eating oranges can offer significant eye benefits as the flavonoids in them help boost vision health. Studies showed that participants who consumed oranges were found to have a reduced risk of age-related macular degeneration .Additional studies are required to validate these findings.

12. May Help Treat Polycystic Ovary Syndrome.

You should follow a diet that contains low glycemic index foods to combat PCOS. Orange has a low glycemic index and is suitable for those with PCOS. Oranges also improve insulin resistance, which is thought to be the origin of PCOS .Oranges are quite popular. They taste refreshing, but more importantly, they contain important antioxidants that promote human health. Though oranges are common, they are available in different types that we may not be aware of.

What Are The Side Effects Of Eating Too Many Oranges?

Oranges are great for you, but only when consumed in moderation.

As they are highly acidic, oranges may lead to heartburn if consumed in excess. They can also aggravate symptoms of GERD (gastroesophageal reflux disease).

Whole oranges vs. orange juice.

Orange juice is one of the most frequently consumed juices in the United States .It’s sweet, refreshing, and provides a number of important nutrients and beneficial plant compounds.

Even though both orange juice and whole oranges are nutritious, there are several differences between the two.

▪️Fiber content.

One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber.

One cup (248 mL) of pure orange juice has nearly double the calories of a whole orange and contains almost twice as much sugar. Plus, orange juice contains much less fiber than whole oranges, so it’s much less filling .

As a result, fruit juice is much easier to overconsume than whole oranges. Drinking too much of any fruit juice isn’t good for your overall health because it could contribute to excessive calorie consumption.

▪️Added sugar.

Plus, some orange juices contain added sugars, which you should keep to a minimum for optimal health.Although quality orange juice can be a healthy choice when you consume it in moderation, choosing whole fruit more often is a smart choice.

Reference:

Oranges: Nutrients, Benefits, Juice, and More/https://www.healthline.com/nutrition/oranges#beneficial-plant-compounds

Saba (19-9-2017), “37 amazing benefits of oranges for skin hair and health”، www.stylecraze.com

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