Oranges - A Fruit With Unimaginable Benefits

 

Oranges are sweet and juicy, and are among the world’s most popular fruits. Oranges are round citrus fruits with finely-textured skins that are, of course, orange in colour just like their pulpy flesh. 

Oranges grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits called hesperedium. Today, they are grown in most warm regions of the world and  are available throughout the year.

Orange are naturally packed with some amazing antioxidants like vitamin B1 and vitamin C. They are also a great source of dietary fiber and generally available in summer season. 

Additionally they are also known for some amazing minerals like niacin, thiamine, vitamin B6, riboflavin, foliate, pantothenic acid, phosphorus, selenium, magnesium, manganese, and copper.

Oranges are not just effective in boosting immunity, they are also known reduces the bad cholesterol and regulates blood pressure and works against common cold and flu, Moreover they are also great for replenishing body fluids, in fact one medium orange provides four ounces (or a half cup) of water. 

This article explains everything you need to know about oranges.

Orange Nutrition Facts

Here's the nutritional value for about half of a large orange (100 grams). [1]

• Calories: 47
• 87% of Water
• 0.9 grams of Protein
• 11.8 grams of Carbohydrates
• 9.4 grams of Sugar
• 2.4 grams of Fiber
• 0.1 grams of Fat

Carbs- Oranges have very little fat and few calories they are mainly composed of carbs and water. You must also considered that larger portions will contain more calories and carbs (for example, a large orange, 3-1/16" in diameter, has about 87 calories and 22 carbs.

Natural sugars — orange have natural sugar like glucose, fructose, and sucrose that are responsible for the fruit’s sweet taste. However despite their sugar content, oranges have a low glycemic index (GI) of 31–51. [2]

Fiber- orange has dietary fiber that provides health benefits, The main fibers found in oranges are pectin, cellulose, hemicellulose, and lignin. Moreover One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI). [1]

Health Benefits

Improve Heart Health

Heart diseases are world’s most common cause of premature death. But thanks to oranges that are rich in potassium, an electrolyte mineral that is responsible for helping the heart function well. 

Oranges have flavonoids like hesperidin which reduces cholesterol and prevents your arteries from getting blocked. They also have protective effects against heart disease. [3]

Oranges are also rich in fiber, providing 16% of your daily needs with just one medium-sized orange. Besides keeping you regular, dietary fiber delivers a slew of other benefits, from lowering your risk of heart disease to decreasing blood cholesterol levels. [4]

Oranges Help Prevent Anemia

Anemia is caused by iron deficiency, it is characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen. 

Even though oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid. Further several researches have shown that vitamin C and citric acid can increase your body’s absorption of iron from the digestive tract. [5] [6]

Oranges might not be a best source of iron, but they may protect you against anemia by increasing your iron absorption.

Vitamin C Present in Oranges Have Eye-Healing Benefits

Eye diseases can be environmentally-induced, lifestyle-induced, age-induced, or genetic.  However oranges might help improve your eye health. 

Oranges a rich in vitamin-C, a powerful antioxidant that helps in the development and maintenance of the connective tissue of the eye. It may also heal sensitive capillaries in the retina. 

Conditions such as macular degeneration, vision loss, and cataract are some of the health risks vitamin C has been proven to reduce. [7] [8]

Additionally oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration that results in a loss of vision.

Oranges Help Prevent Kidney stone 

Kidney stones have a record of affecting up to 5% of the whole population. However oranges might again work as superhero to prevent formation on kidney stone. 

In fact 2006 study found that orange juice consumption was associated with lower calculated calcium oxalate supersaturation and lower calculated undissociated uric acid, two indices of lowered urinary calcium stone formation. [9]

Additionally, they are good source of  citric acid  and citrates, that seem to have similar effects to potassium citrate (prescribed to patients with kidney stones). [10] [11]

Additional Health Benefits Of Oranges

Here is another list of 10 amazing health benefits of oranges.

• Oranges Decrease the Risk of Diabetes
• Oranges Lessen Cognitive Symptoms of Alzheimer’s Disease
• Oranges are Powerful Anti-Cancerous Fruits
• The High Fiber Content in Oranges May Inhibit Chronic Constipation
• Oranges Provide Smart Carbohydrates for Proper Weight Management
• The Antioxidant Capacity of Oranges Help Prevent Free Radical Damage
• Oranges Encourage Proper Bone Health and Restrict Development of Osteoporosis
• Oranges Linked to the Prevention Emphysema
• Oranges Delays Signs Of Ageing
• Imparts Good Hair Growth

Adverse Effect

Oranges are great with no adverse effects on you. However oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C), that might be  not a good choice for people who experience heartburn, as it could can make symptoms worse.

However some people have an orange allergy, but this is rare, the symptoms are usually mild and involve irritation and itching of the mouth. Anaphylaxis is rare.

How To Add Them In Your Diet:

Oranges can be a great way to start our day, simply adding a glass of orange juice in your morning breakfast will do more good then you ever imagined. They are also a perfect snack option to go for. 

However if you are not a fan of orange juice try this simple smoothie recipe to avail all goodness of this amazing fruit.

INGREDIENTS

• 4 fresh oranges, peeled
• 2 cups ice
• 1/3 cup milk (your preference – regular or plant based milk)
• 1–2 tablespoons honey (or agave or your desired sweetener)
• 1 teaspoon vanilla extract (you can use packed or make a fresh one at home)

Procedure:

Simply toss all the ingredients in blender and blend them untill you have your desirable texture, pour in your favourite glass, drizzle some maple syrup and top them with some crushed almonds. Enjoy!

Cheers!🥂

The Bottom Line

Oranges are not only great in flavours but they are also rich in nutrition, while making them one of the most popular fruit in the world. They are also rich in antioxidants, making them best to tackle many chronic disease.

Adding them in your diet may help prevent cardiovascular disease, fight cancerous cells and  treat kidney stone. These amazing benefits should motivate you to eat more of this delicious fruit.

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