Ingredients and Uses

The 12 Incredible Health Benefits Of Oranges

Medically reviewed by Lucas Aoun, Naturopathic doctor
by
The 12 Incredible Health Benefits Of Oranges Hyderabd040-395603080 July 18, 2019

We know how fruits contribute to a fruitful life. To live a healthier, happier, and more productive life, we need to replace those processed foods with nature’s candies. And what better than the orange – a bite of sunshine that comes with a boost of vitamin C! Oranges boast of a surprising number of health benefits. In this post, we will see what they are.

What Are The Different Types Of Oranges?

The most common types of oranges are the Washington navel, blood oranges, and valencia.

Oranges are likely to have originated in southern China, northeastern India, and other parts of southeastern Asia. They have since been hybridized, re-hybridized, and altered so much that there are hundreds of orange varieties found around the world today (1).

There is a lot of science behind how oranges can be good for you. We will look at that in the following section.

How Are Oranges Good For You?

Oranges are packed with vitamins and minerals, beta-carotene, potassium, magnesium, and fiber. Their alkalizing and detoxifying properties keep your body healthy. They are rich in vitamin C, a powerful antioxidant.

Apart from their anti-inflammatory, antiviral, and antimicrobial properties, there are other ways these citrus fruits can benefit you (2).

What Are The Health Benefits Of Oranges?

1. Regulate Blood Pressure Levels

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Oranges are rich in potassium, which regulates blood pressure. Some studies also suggest that including oranges in the diet can help cut down the risk of ailments linked to high blood pressure (3).

2. Lower Cholesterol Levels

Oranges are rich in fiber. This fiber helps prevent your digestive tract from absorbing cholesterol (4).

The other important compounds in oranges – vitamin C, potassium, and flavonoids – also assist in the process of lowering cholesterol.

3. Promote Heart Health

The potassium in oranges reduces the risk of cardiovascular diseases. It is also believed that the vitamin C in oranges provides protection against heart disease (5).

4. Aid Diabetes Treatment

Oranges have a low glycemic index. Hence, they can help maintain blood glucose levels.

The pulpiness of the fruit serves as a great source of fiber. Fiber helps in slowing down the absorption of sugar and improving the blood sugar levels.

To completely absorb the fiber, avoid extracted juices, and go for the whole fruits (6).

5. Can Delay Skin Aging

Oranges are abundant sources of water and vitamin C. They help hydrate the skin and accelerate the healthy production of collagen.

The topical application, as well as intake of oranges, can nourish your skin, making it look healthier. These effects can be attributed to the organic acids, flavonoids, and other nutrients in oranges (7).

6. Prevent Kidney Stones

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Citrate deficiency in urine can cause kidney stones. Oranges help increase citrate levels in your urine, reducing the risk of kidney stones.

Oranges also contain calcium that further reduces this risk (8).

7. Help Treat Anemia

The high folic acid content in oranges helps reduce anemia. Iron cannot be fully absorbed in the body without the help of vitamin C (a nutrient that oranges are loaded with). Snack on at least one orange every day to get the desired results (9).

8. Help Boost Immunity

The high levels of vitamin C in oranges help boost immunity (10). The fruits contain many other essential nutrients like folate and copper, which your immune system needs to function optimally.

9. Reduce Risk Of Colon Cancer

The fiber in oranges may help reduce the risk of colon cancer. Oranges also contain other important chemopreventive agents that help in this regard (11).

The fiber in oranges also helps treat constipation and aids digestion. Oranges also contain less fructose, making them less likely to cause gas (12).

10. Promote Eye health

You must have heard how orange-colored fruits and vegetables promote eye health and protect vision. Eating oranges can offer significant eye benefits as the flavonoids in them help boost vision health (13).

11. Aid Weight Loss

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Oranges contain fiber that may aid weight loss – as it keeps you full, and you end up eating less (14). You can substitute this low-calorie fruit for desserts, which won’t leave you craving for sweets.

12. Can Help Treat Polycystic Ovary Syndrome

You should follow a diet that contains low glycemic index foods to combat PCOS. Orange has a low glycemic index and is suitable for those with PCOS. Oranges also improve insulin resistance, which is thought to be the origin of PCOS (15).

While we have understood the benefits of oranges, it is important to understand the fruit’s nutritional values and its various applications that make it so potent.

What Is The Nutritional Profile Of Oranges?

Calorie Information
Amounts Per Selected Serving%DV
Calories84.6(354 kJ)4%
From Carbohydrate77.1(323 kJ)
From Fat1.8(7.5 kJ)
From Protein5.7(23.9 kJ)
From Alcohol0.0(0.0 kJ)
Protein & Amino Acids
Amounts Per Selected Serving%DV
Protein1.7g3%
Carbohydrates
Amounts Per Selected Serving%DV
Total Carbohydrate21.1g7%
Dietary Fiber4.3g17%
Starch0.0g
Sugars16.8g
Vitamins
Amounts Per Selected Serving%DV
Vitamin A405IU8%
Vitamin C95.8mg160%
Vitamin D~~
Vitamin E (Alpha Tocopherol)0.3mg2%
Vitamin K0.0mcg0%
Thiamin0.2mg10%
Riboflavin0.1mg4%
Niacin0.5mg3%
Vitamin B60.1mg5%
Folate54.0mcg14%
Vitamin B120.0mcg0%
Pantothenic Acid0.5mg5%
Choline15.1mg
Betaine~
Minerals
Amounts Per Selected Serving%DV
Calcium72.0mg7%
Iron0.2mg1%
Magnesium18.0mg4%
Phosphorus25.2mg3%
Potassium326mg9%
Sodium0.0mg0%
Zinc0.1mg1%
Copper0.1mg4%
Manganese0.0mg2%
Selenium0.9mcg1%
Fluoride~

In pre-historic times, Europeans recognized the medicinal properties of oranges and stocked them on long sea voyages to prevent scurvy. This citrus powerhouse is an important source of vitamin C and folate. Oranges also contain significant antioxidants, such as beta-carotene and other flavonoids.

But does this mean you can eat as many oranges as you want? Well, maybe not. Excess intake of oranges may cause certain undesirable effects.

What Are The Side Effects Of Eating Too Many Oranges?

Oranges are great for you, but only when consumed in moderation.

Eating too many oranges in a day can lead to indigestion, abdominal cramps, and even diarrhea – these effects can be attributed to the fiber in the fruit.

As they are highly acidic, oranges may also lead to heartburn if consumed in excess.

Hence, it is important you keep a check on the number of oranges you are consuming in a day.

How Many Oranges Can You Eat In A Day?

There is no concrete research on this – but looking at the high vitamin C levels and the abundance of other beneficial phytochemicals, you can consume one to two oranges a day.

Conclusion

Do you need more reasons to add oranges as a staple to your diet every day? If you want your food to be cleansing, restorative, and fun, make oranges your best friend!

Have we missed anything? Anything else about oranges you think we must have included? Do let us know by leaving a comment in the box below.

Frequently Asked Questions

How long do oranges last?

Soon after an orange is picked from the tree, it will last for about three weeks at room temperature.

How to store oranges?

Store whole oranges in the refrigerator to extend their shelf life for up to two months. Canning oranges or even making jams and jellies are the other ways you can preserve the fruits (16).

What is the difference between mandarin and orange tangerine?

Tangerines are smaller and sweeter than oranges while larger than mandarins. Tangerine has a reddish-orange skin that distinguishes it from the lighter-skinned mandarin and the brighter-skinned orange.

Can you freeze oranges?

Yes. Though frozen fruit is not as good as the fresh variety, oranges aren’t too bad when frozen and thawed. Freezing is one of the most practical ways to preserve fruits at home. The extreme cold retards the growth of microorganisms and slows down the process of rotting. Frozen oranges will continue to retain most of their nutrition and flavor. Freeze them whole, in pieces, or packed in syrup.

What happens if you eat oranges every day?

Eating an orange or two every day is a wonderful way of providing your body with the goodness of important antioxidants and phytochemicals. You saw the list of benefits we discussed – you will enjoy all of them when you make oranges a part of your regular diet.

Are oranges good for pregnant women?

Oranges are a nourishing addition to the diets of pregnant women. However, orange juices available in tetra packs are not recommended as they may contain preservatives that might be harmful during the period.

Can you eat oranges while breastfeeding?

Your body needs more vitamin C during breastfeeding as compared to pregnancy. Oranges are excellent sources of vitamin C and work as wonderful energy boosters. They also help absorb more iron from food. Hence, you might want to eat oranges or drink orange juice while breastfeeding.

However, you need to exercise constraint as oranges contain a high amount of citrus and acid. If your baby shows any symptoms after you start consuming oranges, please stop. Reintroduce after a few days to check for any side effects. Please consult your doctor.

References

  1. Oranges” Colorado Integrated Food Safety Center for Excellence.
  2. Orange” Victoria State Government.
  3. The importance of potassium…” Current Hypertension Reports, US National Library of Medicine.
  4. How to lower cholesterol with diet” US National Library of Medicine.
  5. Vitamin C rich fruits can prevent heart disease” Indian Journal of Clinical Biochemistry, US National Library of Medicine.
  6. Health & Nutrition Letter – Your Guide to…” Tufts University.
  7. Anti-photoaging effect of Jeju Putgyul…” International Journal of Molecular Sciences, US National Library of Medicine.
  8. 5 steps for preventing kidney stones” Harvard Medical School.
  9. Anemia” FamilyDoctor.
  10. Is orange juice a good idea for…” University of Notre Dame.
  11. Inhibition of azoxymethane-induced…” Nutrition and Cancer, US National Library of Medicine.
  12. 5 foods to improve your digestion” Johns Hopkins Medicine.
  13. Top foods to help protect your vision” Harvard Medical School.
  14. Can eating fruits and vegetables…” Centers for Disease Control and Prevention, US National Library of Medicine.
  15. Nutrition guidelines in PCOS” The Ohio State University.
  16. Oranges: safe methods to store, preserve, and enjoy” University of California.

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