Oranges are among the world’s most popular fruits, as they’re both tasty and nutritious.
They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants
Orange trees are the most commonly cultivated fruit trees in the world. Oranges are a popular fruit because of their natural sweetness, a wide variety of types and diversity of uses, from juices and marmalades to face masks and candied orange slices.
An orange has over 170 different phytochemicals and more than 60 flavonoids. Many of these have been shown to have anti-inflammatory properties and strong antioxidant effects.
Here are the nutrients in about half of a large orange (100 grams)
- Calories: 47
- Water: 87%
- Protein: 0.9 grams
- Carbs: 11.8 grams
- Sugar: 9.4 grams
- Fibre: 2.4 grams
- Fat: 0.1 grams
General Orange Benefits For Health
High in Vitamin C
Oranges are an excellent source of vitamin C. One orange offers 116.2 per cent of the daily value for vitamin C. A good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get off free radicals that cause damage to our DNA.
Healthy immune system
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections.
Prevents skin damage
Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of ageing. An orange a day can help you look young even at 50!
Keeps blood pressure under check
Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.
According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs without side effects.
Controls blood sugar level
The fibre in oranges helps by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes. Moreover, oranges have simple sugars. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many oranges in one go. Eating too much can spike insulin and may even lead to weight gain.
Lowers the risk of cancer
Oranges contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build the body’s immunity – they help in fighting cancer. The fibrous nature of the fruit also makes it cancer-protective. According to a study, up to 15 per cent of cancer cases happen because of mutations in the DNA, which can be prevented with Vitamin C.
Alkalizes the body
While the basic nature of oranges is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion. This property of oranges is similar to that of lemons, which are without a doubt among the most alkaline foods.
Good eye health
Oranges are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucous membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related macular degeneration, which in extreme cases can lead to blindness. It also helps eyes to absorb the light.
Safeguards against constipation
Oranges have both soluble and insoluble fibre. This helps in keeping your intestines and stomach function smooth, preventing irritable bowel syndrome. Additionally, the fibre helps treat constipation to a greater extent.
Orange Benefits For Skin
Oranges are a vibrant and refreshing fruit rich in natural oils and vitamins. They have been used for years as ingredients in recipes, but recently they are being recognised for their beauty-enhancing qualities. The benefits of orange for your skin are extensive, making it perfect to use in every aspect of our daily beauty regimes, as the natural properties may improve the look and feel of our skin. There is no need to throw away the orange peel either, it’s perfect for creating face masks and body scrubs, drawing out all the impurities leaving a beautiful healthy glow.
There are many benefits of Orange for skin and here are reasons to embrace summer’s fab orange beauty trend.
- Natural oils in Oranges help to moisturise skin, providing softer healthier-looking skin for longer.
- Antioxidants found in Oranges fight free radicals which may slow down the production of wrinkles, and stop premature ageing.
- Oranges have a high content of citric acid which aids in skin exfoliation and helps to dry out acne, improving the overall look of your skin.
- Orange peel has a higher content of Vitamin C than the orange itself, so grind orange peel and use as a body scrub in your daily beauty regime for a healthy-looking glow.
- Vitamin C helps the body to form collagen and elastin which will keep your skin looking younger and more supple.
- Oranges could also prevent skin sagging and may improve firmness.
Orange Benefits For Pregnancy
Eating oranges during pregnancy can improve your immune function, strengthen his brain development, and also provide benefits to the skin tone. Consumption of oranges during the first trimester of pregnancy is highly recommended as it aids in the development of the brain of the foetus. Read on to find out some of the health benefits of eating oranges in pregnancy.
1. It helps strengthen the immune system.
Oranges are rich in Vitamin C which can strengthen the immune system of the woman and the baby. Oranges also release iron and zinc which are vital for the immune system. Eating oranges can help lower the risk of allergies while pregnant. It can also support the development of cartilage, tissues, blood vessels, and bones in babies.
2. It can help develop the brain of the baby.
Oranges are a good source of Vitamin B6 and folic acid. Eating oranges while pregnant will help develop your baby’s brain and prevent neural tube defects, which are known to cause brain and spinal cord abnormalities in a baby. The folate content in oranges can also help in the formation of blood cells, growth of new tissues and in the development of a healthy placenta. However, excess folate intake may lead to high birth weight in a baby.
3. It can help prevent constipation.
Oranges are rich in soluble and insoluble fibre and cellulose which can help regularise bowel movement and cure constipation, a common problem in pregnancy. The fibre content in them can also provide relief from stomach issues and bloating.
4. It can help control blood pressure levels.
The high potassium content in oranges can help regulate blood pressure levels in pregnant mothers and provide relief from hypertension.
5. It can keep you hydrated.
In addition to contributing to the daily fluid intake, oranges provide sodium and potassium to maintain the balance of fluid levels in the body. With 88% water content, oranges help with water balance and hydration in the body.
Orange Benefits For Hair
Here are some amazing hair benefits of oranges which makes it a perfect citrus fruit for beauty.
Oranges contain Vitamin C and bioflavonoids which aids blood circulation in the scalp. This is turn increases hair growth and reduces hair fall. Moreover, folic acid in oranges stimulates hair growth.
Mix orange juice with honey and water. Apply this mixture on the shampooed hair and leave for 10-15 minutes
If your hair falls easily and is not strong from the roots, you can apply the citrus fruit, oranges.
For Shiny Hair
If you want thick, strong and shiny hair, then use the citrus fruit. Mix orange juice with milk or honey and apply on the hair. Leave for 2-25 minutes and then wash. Follow up with a conditioner.
You can also use orange peel to reduce one of the common hair problems which are dandruff. Make a paste of orange peel and lemon and apply on the scalp 25 minutes before shampooing.
Health Benefits Of Orange Juice
Here are some health benefits of orange juice.
- Rich in Several Important Nutrients; including vitamin C, folate, and potassium.
- High in Antioxidants.
- May Help Prevent Kidney Stones.
- May Improve Heart Health.
- May Decrease Inflammation.
Oranges are great for you, but you should enjoy them in moderation, Flores said. “Eating too many oranges has some uncomfortable side effects,” she said. “When [oranges are] eaten in excess, the greater fibre content can affect digestion, causing abdominal cramps, and could also lead to diarrhoea.”
Though oranges are relatively low in calories, eating several per day can end up leading to weight gain. It is also possible to consume too much vitamin C (more than 2,000 milligrams a day); an excess of this nutrient may lead to diarrhoea, nausea, vomiting, heartburn, bloating or cramps, headaches and insomnia.