Also known as sweet oranges, they are one of the most popular fruits. They belong to the citrus fruits family but their true roots are still a mystery. According to certain belief, oranges originated from Eastern Asia many years ago. At present, they grow in warmer regions. They are consumed in raw and juice form.
Oranges are also packed with Vitamin C, fiber, folate, thiamin, and antioxidants. Apart from being delicious, they have numerous nutritional content and health benefits. You can read ahead to learn more about the orange benefits.
Nutritional Content of Oranges:
As mentioned above, oranges are packed with Vitamin C and antioxidants which keeps our cells protected. One medium orange is said to provide RDA of vitamin C in adults. They are also rich in health-boosting agents like flavanones.
According to studies, the citrus fruit contain phytochemicals which support our body against health problems like cancer and heart problems.
The fruit is also a rich source of Vitamin B, Vitamin A, fibre, potassium, and calcium.
One large orange (about 184 grams) contains approximately: (1)Oran
- 86.5 calories
- 21.6 grams carbohydrates
- 1.7 grams protein
- 0.2 gram fat
- 4.4 grams fiber
- 97.9 milligrams vitamin C (163 percent DV)
- 55.2 micrograms folate (14 percent DV)
- 0.2 milligram thiamine (11 percent DV)
- 333 milligrams potassium (10 percent DV)
- 414 international units vitamin A (8 percent DV)
- 73.6 milligrams calcium (7 percent DV)
- 0.06 mg milligram vitamin B6 (6 percent DV)
- 0.5 milligram pantothenic acid (5 percent DV)
- 18.4 milligrams magnesium (5 percent DV)
The Different Benefits of Oranges for Overall Health:
The daily intake of oranges is related with several health benefits. Here are some of them:
Oranges Benefits For Health:
1. Improve Heart Health:
Taking oranges as part of your daily diet may have significant effect on your heart health. Oranges contain Flavonoids which is associated with reduction of stroke. Several studies have indicated that the increase of the citrus fruit can improve cholesterol levels and protect against heart disease. According to a study, people suffering from cholesterol problems were put on a dose of citrus Flavonoids for one to three months. The daily intake reduced the bad LDL cholesterol levels to 27%.
2. Prevent Kidney Stones:
Oranges are a rich source of citrates and citric acid which are related with reduction of kidney stones. The potassium citrate present in oranges is often given to patients suffering from kidney stones.
3. Prevent Anemia:
Anemia is caused by deficiency of iron in our body and often leads to a reduction in red blood cells or hemoglobin. Oranges are packed with iron and organic acids like Vitamin C and citric acid. All these components is said to increase the iron absorption from the digestive system. Hence, oranges can help in prevent anemia especially when consumed with iron-rich foods.
4. Reduce Cold Symptoms:
Oranges are packed with Vitamin C and antioxidant properties. The citrus fruit is also helpful in improving immune system. According to a study published in Annals of Nutrition & Metabolism insufficient amount of Vitamin C is helpful for reducing symptoms of respiratory tract infections like common cold.
5. Rich in Fiber:
Oranges are a rich fiber source. One large orange is said to contain about 17% of daily fiber needs. When you consume fiber, it transfers to your gastrointestinal tract and add bulk. It can also reduce hunger pangs and cravings. Oranges can also keep one feeling full and aid in weight loss. The fruit also contains 87% calories which makes for a filling snack to help you in losing weight faster.
6. Helps fight Cancer:
Thanks to its high antioxidant properties, some studies indicates that daily intake of Orange for cancer. This is the reason why oranges are considered amongst the best cancer-fighting fruits. Consuming this citrus fruit is said to lower the risk of different types of cancer. A study in Korea has indicated that the intake of oranges can reducibly lower the risk of breast cancer by up to 10%.
7. Reduce Arthritis:
One glass of orange juice daily can help reduce inflammation that causes arthritis. It contains anti-inflammatory properties that greatly lower the risk of rheumatoid arthritis.
8. Prevents Bad Breath:
The use of orange peel tea can improve oral hygiene. Consuming one cup of orange tea daily for one month can reduce bad breath and improve oral hygiene.
9. Improve Blood Circulation:
Oranges can help in stimulating and improving blood circulation through the lymphatic system. The properties of orange peel is said to reduce stress, insomnia, and anxiety symptoms.
Oranges Benefits For Hair:
Best being benefitting for your health, the citrus fruit contain vital nutrients that can help in hair strengthening. Oranges can benefit your hair in many ways. We have listed them below.
10. Excellent Conditioner:
The Benefits of eating orange are it makes for a great hair conditioner for hair. Here is how you can prepare your own conditioner at home:
- Mix one part of one whole orange, water, and a tsp of honey.
- Mix well.
- Apply this mixture after shampooing. Leave on for 10-15 minutes.
11. Stimulate Hair Growth:
Oranges contain Vitamin C and bio-flavonoids which aid in blood circulation to scalp and promote hair growth. They are also packed with folic acid that is essential for hair growth.
In addition, oranges contain insonitol which helps in preventing hair fall and boost hair growth. Therefore, consuming oranges can help you in deriving all these nutrients.
12. Treat Dandruff:
The juice extract of orange peel can help in control dandruff from scalp. You can grind the orange peel and apply the paste onto your scalp. This can help in treating dandruff and cleansing your scalp. In addition, you can also make a hair rinse by boiling orange peel in water. Strain the liquid and use it as hair rinse for eliminating dandruff.
Oranges Benefits For Skin:
Oranges are a wonderful source of Vitamin C and greatly benefit the skin. Apart from the fruit, orange juice and orange peels can greatly benefit skin care. Hence, daily intake and topical application of the citrus fruit can benefit the skin in a lot of ways.
13. Promote Health Skin:
Oranges contain antioxidants which can help in fighting free radicals and slowing down ageing process.
14. Treatment Of Dark Spots And Blemishes
Orange peel contains more Vitamin C than the fruit. Instead of disposing off peels, you can dry them and crush them to make orange peel powder. This mixture can be used as body scrub. You can mix this scrub with milk cream and milk. Apply the paste onto face to attain instant glow, reduce dark spots, and blemishes on skin.
15. Treat Acne:
Dirt and makeup can block the skin pores and increase acne problems. The use of orange peels in particular can help to dry pimples because of their citric acid and dietary fiber content. You can even create a face pack using orange peels. Dry the peels to make a paste. Apply the mixture onto face to reduce acne and fight oily skin. Use this pack daily to reduce acne.
16. Skin Whitening Properties:
Orange peels contain a natural bleaching component that helps in lightening dark spots from skin. They help in treating skin damage caused by harmful UV rays. The orange peel also has a high content of citric acid which may irritate the skin. To prevent this, mix the ingredient with water or milk.
17. Reduce Anti-ageing Signs:
Oranges are packed with Vitamin C which can improve skin tone and color. They can also help in restoring collagen from our body which helps in firming skin and preventing premature ageing. The fruit also contains effective antioxidants for fighting off oxygen free radicals, wrinkles, and saggy skin.
18. Treats Blackheads:
Orange peel mask is greatly effective for removing blackheads from skin. You can prepare a face mask to treat blackheads from home using simple ingredients. This is the most natural method for removing blackheads, unclogging dirt, and oils from skin pores.
- Mix one part of yogurt, orange peel powder to make a smooth paste.
- Apply the mixture onto face in gentle, circular motion.
- Rinse off using warm water after 10-15 minutes.
19. Effective Toner:
Orange peel is packed with antioxidants and Vitamin C to control oil balance in our skin. They are suitable for oily and dry skin.
- The topical use of orange peels can help in treating dead skin cells and dirt. It also keeps skin moisturized.
- Calcium adds to antioxidant production and slows down ageing signs, dry skin, and promote health skin.
20. Rejuvenate Dull Skin:
You can also make a refreshing facial spray making use of orange peels. In addition, you can also extract the juice of two oranges. Transfer the juice in an ice cube tray. Use the orange ice cubes on your face to tighten pores, brighten skin, and control oiliness.
21. Promote Radiant Skin:
You can make a solution using orange peels for promoting radiant skin. Boil water and pour the hot water over the orange peels. Leave it overnight. Drain out the liquid and refrigerate the next day. Apply this mixture onto face using cotton ball. Leave it to dry. This solution is greatly effective for firming skin.
Orange Juice Vs Whole Oranges:
Orange juice is a common and popular juice selection. The difference between orange juice and whole oranges are that the juice has low fiber content. Two whole oranges is said to have equal amounts of natural sugar as a cup of orange juice. As a result, orange Juice is more nutritious and less harmful to metabolic health.
A cup of fresh orange juice can be healthy when taken in moderation. But whole oranges are considered to be a better choice generally.
How To Select And Store Oranges:
Oranges are found in abundance starting October-February. While selecting oranges, always select the ones that have a smooth texture. Such oranges will be juicier than spongy ones.
- Small oranges have a high content of juice compared to larger sized and thinner skin ones.
- Avoid taking fruits that have soft spots, cuts, and mold traces.
- Ripe oranges may always be bright in color. They can be fully ripe even when they are available in green patches. Often the orange color is derived from an artificial dye injection known as Citrus Red Number 2.
- Oranges can be stored at room temperature in a cool dark place for a week. They have a shelf life of up to two weeks.
- One of the best ways to store oranges is to store them in a container rather than keeping them wrapped in a plastic bag.
- Fresh orange juice can be refrigerated. Transfer the juice into ice cube trays. You can also store them in plastic bags.
- Dried oranges can be stored in cool, dry place in air-tight containers to keep away from moisture.
Side Effects Of Consuming Oranges:
There are several side effects of consuming oranges. While some people may be allergic towards oranges, while others may not be. People who suffer from heartburn frequently should avoid taking oranges in high dosages because it may worsen their symptoms. This happens due to the fact that oranges are packed with organic agents, like citric acid and ascorbic acid.
Q. 1. What happens if you eat oranges every day?
A. Eating oranges in moderation is good for your skin, health, and hair. A single orange can boost immunity, prevent heart disease, protect eye vision, prevents hair loss, help in brain development, etc.
Q.2. What are the benefits of eating an orange?
A. The benefits of eating an orange are it prevents heart disease, cancer, eye problems, ageing signs, diabetes, and hair fall.
Q. 3. Is it OK to eat an orange every day?
A. Eating an orange daily is good for health as it is packed with immune-boosting vitamins and minerals. But overindulgence in oranges may lead to negative effects like heart burn and weight gain.
Q. 4. How many oranges should I eat a day?
A. Having one or two orange everyday with small veggie servings and high-fiber foods, are suggested.
Q. 5. Why we should not eat fruits at night?
A. Consuming fruits before bedtime is not bad, but you should reduce the limit to one serving or eat few hours before bed. This ensures you to have a good sleep.
Q. 6. Can we eat orange after dinner?
A. Yes, you can eat oranges after dinner. There are no side effects. You can have them with yogurt or almonds for best effect.
Q. 7. What is the best fruit to eat at night?
A. All the fruits are great to curb hunger pangs at night. Fruits like berries, apples, kiwi, oranges, melon, etc are smart choices.
Q. 8. What is the healthiest part of an orange?
A. The healthiest part of an orange is its peel as they are packed with Flavonoids and phyto-chemicals. They help prevent cancer, lung cancer, diabetes, inflammation, protect teeth, and make skin glow.
Q. 9. Which fruit has more vitamin C than an orange?
A. Kiwi is one of the fruits that have more Vitamin C than an orange.
Oranges are delicious and nutritious, both. They are a rich source of Vitamin C, minerals, other vitamins, and antioxidants. Because of this, the fruit prevents the increase of kidney stones and heart disease. They are also a great addition to a wholesome diet.