Oranges are a type of low calorie, highly nutritious citrus fruit. As part of a healthful and varied diet, oranges contribute to strong, clear skin and can help lower a person’s risk of many conditions.
Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.
This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease. Oranges have finely-textured skins which can vary in thickness from very thin to very thick. They contain vitamin C, fiber, folate, potassium and calcium.
Health benefits of oranges
The nutrients in oranges offer a range of health benefits. The sections below discuss these benefits in more detail:
Lowers the risk of cancer:
Because of high level of vitamin C, oranges help you fight against cancer. The citrus limonids in oranges are a proven source of lowering risk of various types of cancer like skin, lung, breast and stomach cancer.
Oranges are rich in pectin and limonin which help in lowering bad cholesterol. Pectin is a water-soluble colloidal carbohydrate found in ripe fruits.
Fights against viral and cold:
Regular consumption of oranges protect from viral infections as vitamin C cures the common cold. Hence, eating oranges in winter is highly recommended. It is a tested formula that the vitamin C is used by athletes to prevent cold.
Helps in weight loss:
Oranges also helps reduce weight. Fiber in the white layers of an orange has the power to suppress hunger for at least four hours after the consumption. A study proves that those who eat fruits like oranges eat less in comparison with those who eat junk food.
Reduces risk of kidney disease:
Orange juice boosts the level of citrate which is necessary to avoid the formation of kidney stones. Drinking orange juice on regular basis in an appropriate amount helps in preventing many kidney diseases.
Oranges are a great source of beta-carotene a powerful antioxidant that protects the cells from being damaged. Oranges protect the skin from free radicals and also prevents the sign of aging. You can even use the orange peel on your face too as it is very good for skin and it gives you a natural glow.
Nutrition in Oranges
One medium orange weighing 131 g provides:
- 61.6 calories
- 0.16 g of fat
- 237 milligrams of potassium
- 15.4 g of carbohydrate
- 12.2 g of sugar
- 1.23 g of protein
The same orange provides the following percentages of a person’s daily requirement of several essential vitamins and minerals, according to United States Department of Agriculture guidelines:
|Nutrient||Percentage of daily requirement for adults|
|Vitamin C||92.93% for females and 77.44% for males|
|Fiber||At least 9.34%, depending on age and sex|
|Calcium||Between 4.36% and 5.24%, depending on age|
Oranges also contain choline and zeaxanthin.
Choline is an important nutrient in oranges that helps with sleep, muscle movement, learning, and memory. Choline also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Zeaxanthin is a type of carotenoid antioxidant that can reduce inflammation. According to US National Library of Medicine, it can positively benefit heart, liver, skin, and eye health.