Do you know that oranges are a common household ingredient found in many kitchens? This citrus fruit can be found in fruit bowls, refrigerators, and lunch boxes all over the world. I am quite sure you have probably seen and eaten an orange or two, but do you know how beneficial they are to your body?
Well, Oranges are a type of low-calorie, highly nutritious citrus fruit. As part of a healthful and varied diet, oranges contribute to strong, clear, and glowing skin and can also help lower the risk of many health issues such as flu, and speed up the healing process.
Oranges are widely known because of their natural sweetness, the variety of varieties available, and the variety of uses. For example, they can be used in juices and marmalades, eaten raw, or zested to add a unique flavor to cakes and desserts.
This renowned citrus fruit is well-known for its high vitamin C content. Oranges, on the other hand, contain a variety of other plant compounds and antioxidants that may help to reduce inflammation and fight disease.
Oranges: Nutritional Facts
According to the Agricultural Research Service, United States Department of Agriculture, One medium orange weighing 131 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 |
| Thiamin | 10.36% |
| Folate | 9.83% |
| Fiber | At least 9.34%, depending on age and sex |
| Calcium | Between 4.36% and 5.24%, depending on age |
| Potassium | 5.04% |
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 in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Zeaxanthin is a type of carotenoid antioxidant that can help lower the risk of inflammation. According to a 2019 review, it can positively benefit cardiac, liver, skin, and eye health.
For dieting
Do you agree that it is preferable to choose oranges when they are at their ripest? They do not ripen or improve in quality after plucking, unlike certain other fruits. Oranges should be stored at room temperature and away from direct sunlight.
In the winter, it might be difficult to find ripe fruits and vegetables. However, this is an excellent time to purchase citrus fruits. Winter is the harvest season for oranges and other citrus fruits.
There are several different types of orange available, including:
- navel
- mandarin
- Cara Cara
- blood oranges
- Valencia
- Seville
- Jaffa
Here are some tips for using oranges in the diet:
Keep a bowl on the kitchen table or counter supplied with seasonal fruits. People are more inclined to choose fruits as a snack if they are easily available, rather than scouring the cupboards for a less healthy option.
Use strawberries, pineapple, mandarin oranges, and grapes to make a fruit salad.
At lunch or dinner, toss some orange slices into a salad. Add walnuts or pecans, crumbled cheese, and a little balsamic or citrus vinaigrette dressing to the oranges.
Make your juice. Orange juice, when freshly squeezed, may be a delightful, refreshing, and healthful complement to one’s daily routine. Squeezing orange juice at home eliminates the need for preservatives and sugars.
Health Benefit of Oranges
Oranges are high in vitamins and minerals, making them a nutritional formidable force. The most notable is vitamin C, a water-soluble antioxidant that protects cells from damage.
When exposed to free radicals, every cell in the body includes DNA, which is subject to damage or alterations. When DNA mutates, it can cause malignant cells to flourish. Vitamin C can prevent this mutation by neutralizing free radicals.
Oranges include vitamin C, which offers additional health benefits:
In your bones, it helps to form blood vessels, muscles, cartilage, and collagen.
Reduces the severity of illnesses such as asthma, rheumatoid arthritis, and cancer by fighting inflammation.
Increases the body’s immune system’s ability to fight infections and bacteria.
Increases iron absorption and combats anemia.
Slows the progression of age-related macular degeneration (AMD), which can result in vision loss.
reduces blood pressure and the stress hormone cortisol.
1. Loaded with Calcium
Oranges have 55 milligrams of calcium, which is 6% of your daily requirement. This vitamin is vital for bone health and producing strong bones. It’s commonly connected with dairy products such as milk, although entire vegetables and fruits such as oranges are also high in it.
2. Folate or Folic Acid
Folic acid is a B vitamin that the body needs to make DNA and divide cells. Inadequate folate intake can contribute to blood illness, cancer, and even birth problems. If you are an expecting mother, eat an orange. It’s an excellent source of folate and would foster good development for your fetus.
3. Rich In Fiber
The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease.
4. Potassium
Potassium, a mineral that governs heartbeat and muscle function, is abundant in oranges. It has been demonstrated to reduce blood pressure in hypertensive patients.
5. Natural Sugar
Whole foods like milk, vegetables, fruits, grains, and legumes contain this form of sugar. Natural sugar, as opposed to processed sugar found in sweets, has fewer calories and more health advantages.
6. Citric Acid
Citric acid, a sour chemical found in citrus fruits, is also utilized as a natural preservative. Oranges are high in it, which can change the pH of urine and prevent the production of calcium oxalate stones, also known as kidney stones.
