Delicious and juicy, oranges have always been a favorite among the fruits. They symbolize health and happiness. Infact, orange juice, tart, and citrusy is a perfect pick me up on a dull morning.
The color orange itself is vibrant and inspiring. We are encouraged to eat a rainbow assortment of fruit and vegetables. Orange can be an important part of that diet. It’s often said that “you are what you eat” and this is particularly true in the case of oranges. We can incorporate the goodness of oranges both in our diet as well as topical application on our skin. In fact, a lot of dermatologists wax eloquent about the benefits of oranges for the skin. Oranges are also known as Kamala Pandu (Telugu), Kichili Pazham (Tamil), Kittale (Kannada), Santra (Hindi,Gujarati & Punjabi), Kamla Lebu (Bengali) and Santre (Marathi).
So oranges can pack a 3 way punch:
- We can include them in our diet
- Use oranges Based skin care products
- Prepare DIY orange based treatments
Let’s look at how this wonderful orange is beneficial for us.
Table Of Contents
Health Benefits Of Oranges
1. Kidney Stones Prevention
If oranges are consumed daily, then there is a lower risk of developing kidney stones.
2. Lowers Cholesterol
Hesperidin and Pectin present in oranges lowers bad cholesterol. It helps the body to slow down the absorption of fats.
3. Prevents Diabetes
Oranges have low calories and can be consumed daily. It can balance the sugar levels in your blood very effectively.
A glass of orange juice a day can keep you free from the inflammation that usually arises from Arthritis. Its anti-inflammatory property reduces the risks of Rheumatoid Arthritis.
5. Lowers Blood Pressure
Hesperidin and magnesium in oranges help to control blood pressure effectively.
The fiber that is present in high concentration in oranges help you in digesting food easily. It helps in releasing digestive enzymes or juices which help digest the food effectively.
7. Fights Against Cancer
A compound called D-linonene, usually found in Oranges and other citrus fruits, fights against various cancers like colon cancer, lung cancer, skin cancer, breast cancer etc. Vitamin C protects cells from damage by free radicals.
8. Cardiovascular Health
Fibers, Hesperidin and folate in Oranges keep your heart healthy. An orange a day can give you healthy cardiovascular system.
9. Brain Development
Folic acid present in Oranges helps in Brain growth development.
11. Boosts Immunity
Vitamin C present in Oranges increases the production of white Blood Cells which further improves your immune system.
12. Weight Loss
Oranges are very low in calories and rich in fibers which make you feel full for long.
13. Rich In Anti-Oxidants
This Vitamin C rich fruit has good antioxidants which are essential for humans. These antioxidants prevent the formation of free radicals that carry out unwanted oxidations. These oxidation reactions are known to cause diseases and inflammatory experiences in the body.
14. Fights Against Viral Infections
Flavonoids and polyphenols in Oranges help you fight viral infections.
15. Bone And Teeth Health
Calcium rich Oranges help you maintain healthy bones and teeth.
16. Prevents Ulcers
The high fiber content in Oranges prevents many ulcers. An Orange a day can keep you away from stomach ulcers.
17. Rich In Fiber
Blood oranges are an easy way to obtain a good amount of fiber. One medium blood orange takes care of about 12% of daily requirement of fiber. intake. Many people across the globe fail to take sufficient quantities of fiber, and consequently suffer from various avoidable conditions. High fiber consumption prevents gastrointestinal problems (1).
18. Improves Vision
Oranges are very good for vision as well.
Hardening of arteries can be prevented with vitamin C, which is highly present in high quantities in Oranges. This helps to maintain elasticity and gives strength to the arteries.
Blood oranges are a good source of folate. A single serving can provide 10% of your daily recommended folate intake. Pregnant women are especially advised to take optimal quantities of folate as it is necessary for the development of a healthy fetus (2).
21. Treats Mastitis
Orange peel tea is great for women who are nursing mothers as it helps treat many related conditions, provides nutrients, and treats and prevents mastitis (hardening of breasts due to excess milk production).
22. Eliminates Bad Breath
Orange peel tea is quite useful and helps maintain good oral hygiene. Having one cup of orange tea every day for a month reduces bad breath and improves your oral hygiene.
23. Improves Blood Circulation
Oranges have been known to help stimulate and even improve blood circulation and its flow through the lymphatic system. This property of orange peel makes it useful for fighting conditions like nervousness, stress, and insomnia.
Orange carries mild aphrodisiac properties, and its regular and systematic use can help to cure several sexual problems such as erectile problems, frigidity, disinterest in sex, impotence and decreased libido.
Orange essential oil promotes the secretion within all types of appropriate glands such as endocrine and exocrine glands. This secretion contributes to the promotion of lactation, menstruation, bile hormones, digestive juices and enzymes.
Skin Benefits Of Oranges
Being an excellent source of vitamin C, orange can do wonders for your skin. Apart from the fruit itself, orange juice and even orange peels can provide a range of benefits to your skin. Thus, consumption as well as topical application of this fruit can be beneficial for your skin in the following ways.
26. Healthy Skin
The antioxidants present in oranges fight free radicals and thus prevents aging faster.
27. Treatment Of Dark Spots And Blemishes
- Orange peels have a higher content of vitamin C than the fruit itself. Instead of throwing away the peels, you can dry them in the sun and grind them to prepare orange peel powder. This can be used as a body scrub.
- You can mix the above scrub with milk and milk cream and apply it on your face. This will provide an instant glow to your face as well as reduce dark spots and blemishes on your skin.
28. Treatment Of Acne
Excess dirt, soot or bacteria block your skin pores, resulting in the occurrence of pimples.
- Oranges have a high content of citric acid which is effective in drying away acne. Orange peels contain a high amount of dietary fiber, which regulates bowel movements, thus eliminating harmful wastes and toxins from the body. This will prevent acne breakouts by getting rid of toxins.
- You can prepare a face mask by grinding orange peels to make a paste and apply it all over your face. This will not only keep acne at bay but also combat skin oiliness. With regular usage, you can see a visible reduction in pimples and its marks.
29. Skin Whitening Qualities
- Orange peels are a natural bleaching agent that can lighten dark blotches on the skin and effectively remove them with time. They help in reducing suntans by deflecting harmful UV rays from attacking skin cells.
- Dilute the orange peel paste while creating the face mask because they contain a lot of citric acid which might irritate your skin.
30. Anti- Aging Benefits
- Oranges are a rich source of vitamin C which improves the skin texture and color.
- It also helps in restoring collagen in your body which is responsible for skin firming and prevents premature aging of skin.
- Oranges contain powerful antioxidants which fight off oxygen free radicals These free radicals often cause wrinkles and sagging of cheeks.
31. Removes Blackheads
- Orange peel mask is quite effective in extracting blackheads out of your skin.
- You can prepare this mask by mixing one part yogurt with orange peel powder to make a thick paste.
- Apply this paste on your face, using gentle circular motions and wash off with warm water after 15 minutes.
- This is not only a natural and non-painful way of getting rid of blackheads but also unclogs excess oils and dirt clogged within skin pores.
32. Great Toner
- Orange peels contain abundant amounts of vitamin C and antioxidants which maintain the oils of the skin. They are suitable for both oily and dry skin.
- Topical application of orange peels on skin removes dead cells and dirt as well as keeps the skin moisturized and toned.
- Calcium contributes to antioxidant production, thus reversing dry skin and providing the appearance of a healthy and glowing skin.
33. Rejuvenates Dull Skin
- You can make a refreshing face spray using orange peels.
- Alternatively, you can juice 2 oranges and put the juice in an ice cube tray.
Rubbing these frozen orange cubes on your face will spruce up and brighten your dull and lackluster skin. It will refine your pores and control oiliness.
[ Read: Health Benefits Of Orange Juice ]
34. Radiant Skin
- Instead of grinding the orange peels, you can simply pour boiling water on the peels and leave for a day.
- Filter this liquid the next day and refrigerate it.
- Apply this liquid on your face with a cotton ball and leave it until it dries up. This will make your face firm and glowing.
Hair Benefits Of Oranges
Besides being great for your skin, orange contains certain vital nutrients which strengthen your hair. This fruit can be beneficial for your hair in the following ways.
35. Excellent Conditioner
Orange juice is an excellent conditioner for your hair.
- You can prepare a conditioner at home by mixing the juice of one orange, water and one spoon of honey.
- Apply this mixture on your shampooed hair and leave it for 5 to 10 minutes. This will provide you with healthy, shiny and beautiful hair.
36. Stimulates Hair Growth
- Vitamin C along with bio-flavonoids in oranges aids in circulation to the scalp which in turn promotes hair growth.
- They also contain folic acid, a type of vitamin B that is vital to hair growth.
- Insonitol is another form of vitamin B that prevents hair loss and stimulates hair growth. Hence, regular consumption of oranges is a great way of boosting the intake of these nutrients.
37. Treatment Of Dandruff
- Juice of orange peel can be used on the scalp to control dandruff.
- You can also grind the peel and use it on your scalp. This will remove dandruff as well as cleanse your scalp.
- Alternatively, you can prepare a hair rinse by boiling the orange peels in water. Filter the liquid the next day and use it as a hair rinse to remove dandruff and get shining hair.
[ Read: Top-10 Juices For Glowing Skin ]
How To Select And Store?
Oranges are available from October till February. While buying oranges, always choose the ones that have a smoothly textured, unblemished skin, and are firm and heavy for their size. They should yield to gentle pressure but rebound quickly. These oranges are juicier than the ones that are either spongy or lighter in weight.
- Generally, smaller oranges have higher juice content than the larger ones as well as those having thinner skins.
- Avoid the fruits that have cuts, soft spots or traces of mold.
- Ripe oranges need not necessarily be bright orange in color. Sometimes their uniform orange color is due to the injection of an artificial dye called Citrus Red Number 2. Oranges can be fully ripe even if they naturally have green patches.
- Sometimes when the fruits are harvested from the tree using machines, they may sustain minor superficial injuries. Such small abrasions, however, do not affect the quality of the fruit.
- Oranges are one of those foods in which pesticide residues are frequently found, it is preferable to buy organic oranges. Choose fully ripened oranges to get the most antioxidants.
- Oranges can be stored at room temperature in a cool dark place for up to a week but keeping them in the fruit/vegetable compartment of the home refrigerator can extend their shelf life up to 2 weeks.
- The best way to store them is to keep them loose in a fruit container rather than wrapping them in a plastic bag since exposure to moisture can cause them to develop molds.
- Freshly squeezed orange juice can be stored in a freezer compartment for later use. It can be kept in ice cube trays until frozen and then stored in plastic bags in the freezer.
- Dried orange zest should be stored in a cool, dry place in an airtight glass container away from moisture.
Tips for Usage (Eating/ Cooking)
Being extremely delicious and juicy, oranges can be eaten on their own without any additions. You can easily remove their skin by scoring superficially with your fingers or using a knife. Remove the rind and fiber, and eat it after gently peeling off the membranes and seeds. Alternatively, the fruit can be sliced horizontally into two halves and eaten by scooping out sections of the halves with a spoon.
Citrus fruits such as oranges can add a new twist to your recipes by imparting their tangy flavor as well as increasing the nutrient content. Given below are some of the tips for the usage of oranges in several recipes.
- Orange juice is widely enjoyed all over the world. It is often added to mocktails and sodas. It is advisable to prepare orange juice at home instead of commercial drinks as they usually contain added preservatives and artificial colorants.For extracting the juice, the fruit should be brought to room temperature if kept in the refrigerator. However, extraction of juice decreases the antioxidant and insoluble fiber content of the fruit to a great extent.
- Onion and ginger can be sautéed and then orange juice can be added to the pan. This liquid can be used as a sauce for salmon and tuna.
- Orange fruit sections can be a great addition to green and fruit salads. You can prepare a delightfully refreshing salad by combining orange segments, fennel and boiled beets. Spiced orange salad can be a colorful first course. All you need to do is peel some fresh oranges and thinly slice them crosswise. These can be tossed with onions, olives and fragrant vinaigrette made with cumin, curry, cilantro, and mint.
- Sweet potatoes, winter squash and orange segments can be simmered in orange juice and sprinkled with walnuts while serving.
- You can make a refreshing cocktail by combining freshly squeezed orange juice, pineapple juice and guava nectar with rum.
- An intense sorbet can be created by adding a small amount of sugar to orange juice. You can provide a topping of grated bittersweet chocolate to prepare a yummy drink with a healthy dose of vitamin C.
- Orange zest (peel) can be used in preparation of popular dishes due to its rich flavor. Store bought chocolate muffin mix can be combined with chopped almonds, fresh orange juice and zest to make a delicious dessert. To prepare the sauce, orange juice and sugar can be simmered on the stove for 10 minutes and drizzled over each slice. It can then be garnished with a hint of orange zest.
- A marinade can be prepared by combining tart-sweet oranges, fresh rosemary and crushed fennel seeds. This will impart a subtle flavor to broiled salmon fillets.
- Dried orange blossoms and leaves are used in the preparation of herbal tea.
- The delicious strawberry salad can be served as a dessert or as a starter to any meal. All you need to do is cut the oranges in advance and drizzle homemade basil syrup 30 minutes before serving for a great flavor.
How To Make Orange & Carrot Mix Juice
The goodness of carrot and orange in one glass? Sounds perfect, doesn’t it? A combination of carrot and orange juice is extremely beneficial for health and makes for a refreshing drink early in the morning or after a long day of work. The juice is extremely nutritious as it is a rich source of vitamins, minerals, and beta-carotene. As a result, carrot-orange juice helps to boost the body’s immunity system, aids in blood clotting, reduces the risk of cancer, preserves and improves vision, and helps in the quick healing of external wounds. Vitamins A, K and C in the juice are excellent for the body. The high potassium content in the juice helps to reduce cholesterol and boost the body’s metabolism. Carrots and oranges together are a good source of many vital nutrients required for the healthy functioning of the body.
Steps to Make Orange Carrot Juice
- Step 1: Wash and Clean Your Carrots and Oranges
- Step 2: Chop Your Carrots and Oranges
- Step 3: Add Water
- Step 4: Steeping the Mixture
- Step 5: Strain the Mixture
- Step 6: Adjust the Level of Water
- Step 7: Serve Warm or Cold
Orange Nutrition Chart: (USDA)
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Yes, oranges can be consumed and applied topically in a multitude of ways. Looking at the orange health benefits we must try and partake oranges in our daily diet religiously.
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