Benefits of Eating Orange

An orange is a fruit of various citrus species in the family Rutaceae; it primarily refers to Citrus × sinensis, which is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange.

Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways.

This article explains everything you need to know about oranges, including their nutritional value, potential health benefits, and more.

Nutrition 

Here’s the nutritional breakdown for 1 orange (140 grams) (3Trusted Source):

-Calories: 66

-Water: 86% by weight

-Protein: 1.3 grams

-Carbs: 14.8 grams

-Sugar: 12 grams

-Fiber: 2.8 grams

-Fat: 0.2 grams

-Vitamin C: 92% of the Daily Value (DV)

-Folate: 9% of the DV

-Calcium: 5% of the DV

-Potassium: 5% of the DV

Like most fruits, oranges mainly comprise carbs and water, contain very little protein and fat, and are relatively low in calories. Oranges are a good source of fiber.

Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.

Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity. Oranges are also high in certain nutrients, especially vitamin C and folate.

One 140-gram orange covers 92% of your daily vitamin C needs. This water-soluble nutrient is essential for your health. Your body uses it for immune function, collagen synthesis, iron absorption, and more. Folate is a B vitamin that plays a role in metabolism, fetal and placental development, and many other important processes.

In addition to vitamin C and folate, oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1). Oranges are a good source of fiber and a rich source of vitamin C and folate, among many other beneficial nutrients.

High in beneficial plant compounds

Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C.

Flavonoids

Oranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.

Hesperidin. A citrus flavonoid that’s one of the main antioxidants in oranges, hesperidin may have blood pressure-lowering, anti-inflammatory, and antioxidant effects in the body.

Naringenin. Naringenin is another citrus flavonoid that has been linked to health benefits. Drinking naringenin-rich orange juice may help improve blood vessel function and enhance antioxidant defenses in the body.

Carotenoids

All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors. A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body.

Beta-cryptoxanthin. This compound acts as an antioxidant in the body, protecting cells against oxidative damage. In addition, your body can convert beta-cryptoxanthin into the active form of vitamin A.

Lycopene. Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara Cara oranges). It has various health benefits and getting enough in your diet may help protect you against heart disease.

Vitamin C

Vitamin C is one of the most well-known and well-researched antioxidants.

It’s essential to maintain optimal intakes of vitamin-C-rich foods and beverages like oranges. Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes.

Health benefits of oranges

According to research findings, regularly consuming citrus fruits, like oranges, may benefit your health in a number of ways.

Helps promote heart health

Heart disease is currently the world’s most common cause of premature death.

A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels.

Plus, regularly consuming oranges and orange juice may help reduce heart disease risk factors.

One review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of;

-blood sugar

-LDL (bad) cholesterol

-the inflammatory marker C-reactive protein (CRP)

Diets high in citrus fruits may protect against chronic diseases

In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.

Studies suggest that diets high in citrus fruits may help reduce the risk of several types of cancers, including;

-lung cancer

-mouth cancer

-stomach cancer

-head and neck cancer

One study including over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes.

Keep in mind that this study found benefits connected to eating fruits, in general, and it didn’t isolate the benefits of eating whole oranges, specifically. In addition, it didn’t find the same beneficial effects in people who drank fruit juice. This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits.

Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.

Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty. Hey are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.

Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease. Put simply, this bright citrus fruit is an excellent addition to a healthy diet.

 SouLycopene. Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara Cara oranges). It has various health benefits, and getting enough in your diet may help protect you against heart disease