12 Orange Benefits: Why You Should Eat This Citrus Fruit Every Day
Orange is known to have several health benefits. This fruit is rich in vital vitamins and minerals, including vitamin C, thiamine, potassium, and folate, required to maintain a healthy body. As a vitamin-rich food, consuming this fruit helps to overcome the vitamin C deficiency in your body.
Primarily made of carbs and water, they are also a good source of fiber, which may help digestive health. Consuming oranges may assist in lowering the risk of respiratory diseases, rheumatoid arthritis, certain cancers, and ulcers, preventing kidney stones, and even controlling blood sugar levels. The following are some important health benefits of orange:
1. Prevents Heart Disease
Orange retains a range of nutrient and plant-based compounds like vitamin C, carotenoids, and flavonoids. So, if you have it at an optimum level, it supports to lowers the risk of heart disease and promotes your heart health.
As it is rich in flavonoids like hesperidin and naringenin, this fruit aids in decreasing cholesterol and controls the arteries from getting blocked. So, consuming oranges and their juice on a daily basis may help reduce several risk factors of heart conditions like blood pressure and inflammation.
2. Lower The Risk Of Cancer
Oranges and citrus fruits are rich in a compound, D-Limonene, which helps to fight against various cancers. Some studies discovered that people who intake oranges, citrus fruits, or juices 3 to 4 days a week are less likely to be diagnosed with cancer than those who only have them in less amount, two or fewer days a week.
Orange and citrus fruit might help to reduce the risk of certain types of cancer:
- Colon cancer (cancer of the digestive tract)
- Lung Cancer (cancer of the respiratory tract
- Head and neck cancer (Nasopharyngeal cancer)
- Skin cancer called cutaneous melanoma
- Pancreatic cancer
- Mouth cancer
- Breast cancer
- Prostate cancer
- Pancreatic cancer
3. A Remedy For Anemia
As the orange are vitamin-rich fruit, it may assist in preventing anemia. As people suffer from anemia due to a lack of adequate amounts of iron minerals, oranges absorb iron and help to fight anemia. Although oranges are not rich in iron content, it’s a great source of vitamin C.
So, the vitamin C content in this fruit helps to improve the ability to absorb iron in your body. Only serving 120 grams of orange to your meal, including rice, spinach, and other greens-based food, increases iron bioavailability by about 10.7%. To help enhance iron absorption in your plate, put some sprays of orange juice on legume dishes or spinach salads.
4. Support Immune Health
As consumption of fruits high in antioxidant compounds, fiber, vitamins, and minerals can aid in stimulating a healthy immune system, orange, and other citrus fruits have high vitamin C content. So, this nutrient is essential for immune cell function as it works like a natural cell killer.
Vitamin C plays a critical role in the process of apoptosis, in which the old or damaged cells fail and are removed and substituted with new healthy cells. Also, being a powerful antioxidant, it helps to control oxidative damage, which could affect your immune health negatively and increase the risk of diseases.
5. Aids Digestion
For our overall excellent wellness, healthy digestion is essential. As a high source of dietary fiber, oranges assist in the digestion process. Merely 140 grams of this fruit supplies around 10% of the daily value (DV). Consuming enough fiber daily may help to keep your digestive system healthy as it assists regularity and increase beneficial gut bacteria.
It will also maintain bowel motions, lower gastrointestinal issues, and lessen bloating. Intake of inadequate dietary fiber could lead to constipation issues. So, oranges are an excellent choice as they help to prevent or treat constipation problems. Have the fruit salad composed of orange slices to omit this issue.
6. Lower Diabetes Risk
Oranges and other citrus fruit are believed safe for consumption by the diabetic person, as it offers a healthy glycemic response in the body. The juiciness of oranges serves as a fine source of fiber, which assists in lessening the absorption of sugar and enhancing the blood sugar level.
It also supports to lower type 2 diabetes. Even some research suggests that having a moderate intake of oranges and other citrus fruits makes people 36% less likely to suffer from diabetes in childhood compared to the one with the lowest fruit intake.
7. Reduce Cholesterol
Like other fruits, oranges also contain pectin, a type of fiber associated with decreasing cholesterol levels in the circulatory system. The fiber content may also prevent the digestive tract from soaking cholesterol. In addition to fiber, it is also packed with vitamin C, flavonoids, and potassium, which may aid in reducing cholesterol.
On the other hand, 100% orange juice is one of the best drinks which aid in lowering cholesterin levels. Consuming this juice lessens HDL levels and bad cholesterol.
8. Reduced Inflammation
Regularly consuming food containing anti-inflammatory substances may support immune function, as choric inflammation could affect immune response negatively. Orange contains 60 flavonoids and 170 phytochemicals, which means they are loaded with anti-inflammatory properties.
They include many other compounds, like hesperidin and naringenin, which have anti-inflammatory effects. Antioxidant-rich foods like oranges are even more effective than medicine in combating long-term inflammation associated with heart disease, diabetes, cancer, arthritis, Alzheimer's, and depression.
9. Improve Eyesight
Orange is a good source of vitamins A, C, and potassium, which are great for your eye health. It is also rich in an antioxidant called flavonoids, which helps to stimulate your vision. As a result, these fruits offer effective eye benefits like other orange vegetables and fruits.
After consuming an orange vegetable, the beta-carotene included in the food will convert into vitamin A, which helps to protect vision, enhance the eye's capacity to see at night, and safeguard the eyes from infection. Likewise, eating oranges will promote your eye health and improve your vision.
10. Assists In Weight Loss
Oranges are an incredible fruit for your weight loss journey. This fruit is packed with high fiber content, which helps to boost satiety and may linked to weight management. Even this nutrient keeps you full for longer, so you can consume a low quantity of food overall.
Being a good source of vitamin C, it even helps to promote body functioning that ultimately benefits your body weight. Also, this fruit is roughly 86% water, which helps keep you hydrated and satiate you. Consuming fruits with high water compounds is a good way to lower calories and sugar. So, it’s the smart choice for your weight loss routine as it is naturally low in calories.
11. Delay Skin Aging
Orange is rich in vitamin C, which aids in preventing aging signs like wrinkles, fine lines, and hyperpigmentation, as it increases collagen production. It also contains other vitamins, minerals, organic acids, and flavonoids, which are great for skin health.
This fruit produces a protein called collagen, which keeps your skin firm, heal wounds, and creates smoother skin. It also helps control UV-generated skin damage, working as a skin-protecting mechanism. Having unripe citrus extracts promotes anti-aging properties. Using orange in your skincare routine is a great way to keep your skin toxin-free.
12. Prevent Hair Loss
Oranges are high in vitamin C, accountable for the production of collagen, which upholds the tissues in your hair together. Collagen is the substance that holds the body together and is found in the bones, skin, muscles, and connective tissues.
Besides this, vitamin C content strengthens hair growth while reducing hair loss problems. They are also rich sources of fiber, magnesium, flavonoids, beta-carotene, and antioxidants, which will reduce your dandruff issue too.
Nutrition Value Of Oranges
Oranges are great sources of Vitamin C, fiber, and folate. They are also high in beneficial plant compounds, like flavonoids and carotenoids. They deliver little amount of other nutrients like potassium, calcium, and thiamine (vitamin B1)
These fruits mostly contain water and crabs and less amount of protein, fat, and calories. So, having only one orange or 140 grams supplies 66 calories, 1.3 grams of protein, and 92% of the daily value (DV) for vitamin C, as per USAD.
One orange or 140 grams supplies the nutritional value of:
- Calories: 66
- Protein: 1.3 grams
- Water: 86% by weight
- Fat: 0.2 grams
- Crabs: 14.8 grams
- Sugar: 12 grams
- Fiber: 2.8 grams
- Vitamin C: 92% of the DV
- Potassium: 5% of the DV
- Calcium: 5% of the DV
- Folate: 9% of the DV
Nutritional Value Of Orange Juice
Compared to whole orange, consuming orange juice supplies significantly less fiber and add calories and carbohydrate. Serving only one cup or 240 ml of orange juice provides 110 calories, 25.5 grams of carbs, and 0.5 grams of fiber.
Nutritional value of orange juice per 240 ml:
- Calories: 110
- Carbs: 25.5 grams
- Fiber: 0.5 grams
- Protein: 2 grams
- Vitamin C: 137% of the RDI
- Vitamin A: 4% of the RDI
- Thiamine: 18% of the RDI
- Potassium: 14% of the RDI
- Folate: 11% of the RDI
- Magnesium: 7% of the RDI
- Calcium: 2% of the RDI
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