Oranges are round fruit with plenty of citruses. This fruit comes in orange color with pulpy flesh.
The sweet and juicy concentration of vitamin C, the orange fruits are perfect for snack time and breakfast. You can have orange anytime. The orange fruit is generally found in winter to the summer season with different variations. They come in size of 2-3 inches in diameter.
Orange are healthy fruits with low calories and plenty of nutrients that provide many health benefits. You can include them in any meal. There is no wonder the orange fruits are available throughout the world. Every part of the world enjoys this fruit and its benefits.
Oranges: Nutritional Profile
Table of Contents
Calorie Information
- Calories: 84.6(354 kJ) – DV: 4%
- Carbohydrate:77.1(323 kJ)
- Alcohol: 0.0(0.0 kJ)
- Fa:1.8(7.5 kJ)
PROTEIN & AMINO ACIDS
- Protein: 1.7g – DV:3%
CARBOHYDRATES
- Total Carbohydrate: 21.1g – DV:7%
- Starch – 0.0g
- Sugars -16.8g
- Dietary Fiber: 4.3g – DV:17%
VITAMINS
- A Vitamin -405IU DV:8%
- C Vitamin -95.8mg 160%
- D Vitamin ~ ~
- E Vitamin (Alpha Tocopherol)-0.3mg DV:2%
- KVitamin -0.0mcg DV:0%
- Thiamin-0.2mg 10%
- Riboflavin-0.1mg DV:4%
- Niacin-0.5mg DV:3%
- Vitamin B6-0.1mg DV:5%
- Folate-54.0mcg DV:14%
- Vitamin B12 -0.0mcg DV:0%
- Pantothenic Acid 0.5mgDV:5%
- Choline – 15.1mg
- Betaine ~
MINERALS
- Calcium-72.0mg DV:7%
- Magnesium -18.0mg DV:4%
- Iron-0.2mg DV:1%
- Phosphorus-25.2mg DV:3%
- Zinc – 0.1mg DV:1%
- Potassium – 326mg DV:9%
- Sodium – 0.0mg DV:0%
- Copper – 0.1mg DV:4%
- Manganese – 0.0mg DV:2%
- Selenium-0.9mcg DV:1%
- Fluoride ~
Different Types of Oranges
There are certain types of oranges, such as blood orange, Washington orange, and valencia. Oranges are originated from Southern China, North-Eastern India, and Southeastern Asia. They are rehybridized and hybridized.
Navel Orange
Navel oranges are a common type of stocked oranges. It is named as navel orange due to its look similar to human navel. These oranges come in large size with the thick outer skin, which makes easy for peeling the skin. However, they contain less juice and taste bitter than other types of oranges.
Mandarin Orange
Mandarin oranges are smaller in size that is an alternative to regular orange. These oranges have loose skin and sweet taste with less acidic content. Most of the orange varieties come under the mandarin family tree, such as clementines and tangerines. Bothe fruits types are unique in their characteristics and different flavors.
Blood Orange
The blood orange is named because of its rich color of ruby that is similar to blood. Especially the inner pulp resembles the red color of blood. The blood orange comes with thick peel. They are medium size of fruits with a strong aroma and sweet flavor. Blood oranges contain more juice and look delicious. Their color attracts more for garnish in the desserts and cakes.
Tangerine
Tangerine is smaller in size with sweet taste than the regular orange. These oranges have thinner and softer skin, which helps to peel easily. They are also helpful for preventing premature aging of the skin. Tangerine also contains rich vitamin C and perfect for a snack.
Clementine
Clementine orange types are a favorite of children and everyone. These oranges come in small sizes without seeds. Their skin is glossy and thin with a slight oval shape.
Health benefits of orange fruits
Oranges are Healing Phytonutrients
According to recent studies, orange provides healing qualities, which provide a compound of phytonutrient. These phytonutrients contain citrus flavanones, molecules naringenin, hesperetin, hydroxycinnamic, anthocyanins, and different polyphenols. The combined study of these phytonutrients with vitamin C of oranges discovered significant antioxidants in the fruit.
Another type of flavanone in the oranges is a hesperidin molecule that was discovered in the research. Convincingly, the essential flavanone in the oranges, hesperidin discovered to reduce high blood pressure and cholesterol in animal studies. It also provides powerful anti-inflammatory qualities. Essentially, most of the phytonutrient is available in the peel and inner pulp in the orange.
Provide Vitamin C
Oranges contain plenty of vitamin C and antioxidants, which promote the immune system. Vitamin C is essential for good health. It is a primary water-soluble antioxidant in your body. It prevents free radical damage from both inside and outside the environment.
Orange fruits are the best source of vitamin C that is good for health. Vitamin C is a basic source of water dissolving antioxidants in the body. It also reduces the damage free radicals and protects cells.
Getting potential cellular damage affects DNA. Adding orange in your diet prevents the DNA mutations and also reduces colon cancer risk.
Free radical damage occurs in cellular structure cause to induce painful inflammation as your body tries to remove the damaged cells. Vitamin consumption helps to remove the radical damage-inducing inflammation and lower the severity of inflammation linked conditions such as osteoarthritis, asthma, rheumatoid arthritis.
Free radical also causes to oxidize cholesterol. After getting oxidized, the cholesterol sticks with artery walls and accumulate like plaques. Plaque accumulation gradually blocks the blood flow or rupture the blood vessel leading to stroke or heart attack. Vitamin C is an essential nutrient to remove oxidation of cholesterol.
Cardiovascular Disease
Orange benefits for heart health from its content of potassium. The content of vitamin C reduces the risk of cardiovascular ailments.
According to the research of 2003 by an Australian group called CSIRO-The Commonwealth-Scientific-and Industrial-Research, experimented on 48 studies, a diet containing citrus fruit helps to protect against certain cancer. Citrus works against esophageal, stomach cancers, and Oro-pharyngeal. The study has shown the lowered risk of 40-50%.
According to the World-Health-Organization report, nutrition, diet containing citrus fruits helps to benefit in reducing cardiovascular disease. Citrus fruit also contains folate, which is important for reducing the risk of cardiovascular levels, and homocysteine.
It also provides potassium, which is necessary for reducing high blood pressure and prevent carrick arrhythmias, and stroke. The content of carotenoids, vitamin C, and flavonoids contribute to helps cardiovascular ailment.
A major study of US reviewed in the CSIRO and found that one additional serving for vegetables and fruit in a day lower the stroke risk by 4% and raise by 5-6 times citrus fruit, reaching a 19% lowering of stroke risk from consumption of additional serving.
The report of CSIRO added the evidence of potential effects linked with citrus consumption in the studies of asthma, arthritis, Alzheimer’s disease, Parkinson’s disease, cognitive impairment, diabetes, macular degeneration, gallstone, cholera, sclerosis, gingivitis, cataracts, lungs disease, Crohn’s disease, and ulcerative colitis.
The CSIRO report shown that the low-fat content and low glycemic index in citrus fruit helps against obesity and overweight, which are the main conditions to increase the risk of cardiovascular diseases.
One orange contains 170 different types of phytonutrient and 60+ flavonoids that help to reduce inflammation, blood clots, tumor effects.
Phytonutrients, particularly, a type of polyphenols contain high citrus in orange with 84mg Gallic acid equal to 100mg. It also provides anti-viral, antioxidant, anti-inflammatory, anti-carcinogenic, and anti-proliferative effects.
Oranges Provide Fiber
Orange fruit also provides sufficient fiber, which helps lower high cholesterol levels and prevents atherosclerosis. Adding fiber in your diet helps to manage blood sugar levels. That’s why oranges are the perfect snack for diabetic people. Additionally, oranges provide fructose that helps to limit blood sugar level from rising high after eating. The fiber content of orange also protects against the chemicals that cause cancer, colon cancer.
Orange also prevents constipation discomfort and diarrhea caused by irritable bowel syndrome.
Prevent Kidney Stones
Kidney stones formation is a frequent health problem for many people. According to the study issued in the British Journal of Nutrition discovered that when women consumed 1/2 to 1 liter of orange, apple juice, and grapefruit every day, they had increase citric acid and urinary pH value during excretion. They also found a significant reduction in the risk of calcium-oxalate stone formation.
Reduce Risk of Stomach Ulcer and Cancer
Adding orange in the diet helps to prevent the risk of stomach cancer and ulcer formation.
According to research issued in the magazine of American-College-of-Nutrition, orange benefits to stop stomach ulcers. Throughout this study, the researcher examined nearly 6,000 people who were recruited in the Third-National-Health-and-Nutrition-Examination-Study. Members of the study had raised blood levels with vitamin C and a 25% lowered rate of infections from H.pylori (Helicobacter pylori). H.pylori is a type of bacteria that causes peptic ulcers and raised the chance of stomach cancer.
More research requires to discover whether H.pylori reduces vitamin C in blood levels or high vitamin C in blood levels fight against infection. However, eating orange or consuming orange juice every day helps to prevent gastric ulcers.
Oranges Treat Respiratory Health
Adding foods containing a high amount of beta-cryptoxanthin helps to treat respiratory health. Orange contains a high amount of carotenoid that significantly reduces the growth of cancer. According to the study of 2003, Cancer Epidemiology-Biomarker, and Prevention reviewed the lifestyle and dietary data gathered from 60,000 adults in China, and Shanghai. The people who consumed high cryptoxanthin food found a 27% reduction in the risk of lung cancer. During the evaluation of current smokers, the group consumed more cryptoxanthin were getting 37% of reduced lung cancer risk.
Prevent Rheumatoid Arthritis
According to new research from American-Journal-of-Clinical-Nutrition tells the consuming fresh orange juice every day helps to lower the risk of growing rheumatoid arthritis. The European-Prospective-Investigation of cancer data, a study of 25,000 subjects, found that the participants who consumed high carotenoids, beta-cryptoxanthin, and zeaxanthin had reduced risk of growing rheumatoid arthritis compared to people who consumed less.
Orange Fruit Benefits For Hair
Orange fruit provides the best benefits to hair health.
Shiny Hair
Eating oranges make your hair smooth, shiny, and bouncy. Crush and make a paste of orange than extract the fresh juice and apply it in your hair. Oil your hair before applying the orange juice in the hair. Wash your hair after 30 minutes with cold water. You can use mild herbal shampoo and conditioner.
Promote Hair Growth
Orange fruits are a good source of healthy hair. The presence of vitamin B12 and vitamin E helps to promote long, beautiful, and thick hair. Apply fresh orange juice with honey in your hair to get the best effects. Wash your hair after 30 minutes using mild shampoo and water. It will prevent hair balding and thinning.
Prevents Dandruff
Orange provides benefits to prevent dandruff. Here you need to use orange peel and pulp over your scalp. It helps to remove dandruff and cleanse your scalp. You can also choose another method. Boil some orange peel in the water and wash your hair with it after cool down. Make sure to strain the water before applying in hair.
Conditions Hair
Orange fruits are also helpful as the best hair conditioner. Combine some orange juice in water and honey. Make a paste and apply in your hair after doing shampoo. Keep this in your hair for five minutes and wash with cold water. You will notice a drastic change in your hair after regular use.
Benefits Skin
Consuming oranges benefits your skin in two ways:
Nourish Skin
Oranges are the best fruit to promote skin. The orange peel is also helpful for removing tan and boost fair complexion. Crush some peel or make a powder of it. Mix the orange peel powder with yogurt and apply it on your face. Let it on the face for 15 minutes and wash using cold water. You can also use orange oil for treating acne and blemishes.
Slow Down Signs Of Ageing
Women face a major skin problem of aging if not taken care of properly. Early and after 30, your skin becomes more sensitive to chemicals and sun, which increases the signs of wrinkle and skin problems. You will face skin problems like dark spots, fine lines, wrinkles, and dullness. Orange is a helpful fruit for preventing all skin problems. It reduces the free radical damage and prevents cheek sagging, and wrinkles. You can also use a mask of orange peel. Keep patience to get the glowing skin.
Good for the Eyes
Orange provides benefits for healthy eyes. It improves the vision from its content of vitamin A. Vitamin A is essential for protecting eye health. Orange provides a sufficient amount of vitamin A. Consuming orange helps to fight against cataracts, macular degeneration, and blindness.
According to studies, the content of vitamin A in orange provides carotenoid compounds such as beta-carotene, lutein, and zeaxanthin. These carotenoids prevent age-linked macular degeneration. Moreover, vitamin A helps to protect eyes surrounding membranes and helps in the absorption of light and lower the risk of night blindness.
Prevents Anemia
Anemia is a health condition in which your body lack red blood cells and hemoglobin in the blood. This condition causes to reduce the iron in your body. Orange fruits are the best source of getting vitamin C, which helps to treat the anemia condition. It provides citric acid to limit anemia. Both citric acid and vitamin C helps to promote the iron absorption in the digestive tract and recover iron deficiency and lowering the anemia symptoms.
Mood Booster
Orange fruit also benefits to boost your mood. It is a helpful ingredient in aromatherapy for improving mood. The amazing citrusy aroma of orange relieves anxiety and triggers a relaxing sense. According to studies, the content of flavonoids presents in orange boosts serotonin synthesis. Serotonin is a type of hormone, which works to induce a feeling of relaxation, happiness, and calm.
Benefits of Dental Health
The presence of astringent in the orange helps to relieve dental problems such as bleeding in the gum. Consuming oranges strengthen blood vessels and tissues in the teeth and gums. Furthermore, the vitamin C of orange remove inflammation in the gums. Therefore, consume regular orange to prevent teeth problems.
Prevent Colon Cancer
The content of fiber in the orange helps to lower the colon cancer risk. Orange provides essential chemopreventive that promotes colon health.
Fiber is essential for assisting in digestion and reducing the chances of constipation. As oranges provide low fructose, it lowers the chance of a gas problem.
Aid Weight Loss
Orange provides full fiber that helps in weight loss. Fiber makes your stomach full for a longer time and makes you eat less. It also prevents more calorie consumption and sweet craving.
You might have heard that some oranges taste bitter that helps in weight loss. Orange is a famous fruit for weight loss pills. It also helps in fat burning and boosting metabolism. On the other hand, regular orange contains high fiber and fewer calories, which is an easy ingredient for diet.
As the oranges contain low calories, it reduces the carb consumption. They also provide a high number of vitamins like A, B, and folate. One serving of orange provides 11% of the daily required potassium for senior women. This mineral is essential for managing pH and balancing water levels. It also regulates the heart rate. It is the reason most of the sports beverage contains orange for its hydrating properties.
Orange includes plenty of vitamin C, which serves to protects your tissues and cells from oxidative stress. It is also necessary for repairing degraded cells in the body. Orange improves iron immersion and makes your immune system healthy.
Orange produces water-soluble vitamin, which helps to overcome obesity and weight management. Research tells that using vitamin C helpful for reducing the risk of hypertension, stroke, and various cancer. Moreover, these nutrients limit inflammation and boost glycemic control during fat burning.
Help Polycystic Ovary Syndrome
Foods with a low glycemic index help treat PCOS. Orange contains a low glycemic index, so it is suitable for diet food for people with polycystic ovary syndrome. Orange also promotes insulin resistance, which is the main reason for the occurrence of PCOS.
Alleviates Stress
The present lifestyle creates more stress due to busy and hectic lifestyles. It is necessary to stay free from anxiety, stress, and tension. Although it is difficult to avoid still, you can choose some ways to manages stress. You do not have to take medication. Medications will not help the stress but your life conditions, and how you take them. While managing stress from yoga and meditations, follow a healthy diet, including orange fruits. Orange is a great stress buster. It provides mind soothing aroma. It will keep you fresh all the time.
High Potassium
Orange is a good fruit for filling potassium requirements. Orange is the best fruit for people with mineral deficiencies. Adding orange in your diet is a healthy option for good health. Having a potassium deficiency can increase heart issues. Therefore, consuming orange satisfies the potassium need in the body.
Kills Bacteria And Virus
If you are suffering from severe viral infections, then consume oranges regularly to fight with viral infections. It helps to lower the skin infections, and fever occurred by a virus. Orange is the best fruit to manage physical disturbances. The virus spread quickly in the body, and orange is the best remedy to fight with them.
Reduce Blood Pressure
Orange juice is also beneficial for reducing high blood pressure. Frequent fluctuation in the blood pressure induces other health problems. Orange juice consumption with a healthy diet provides sufficient minerals and vitamins.
Alkaline Properties
Consuming regular orange fruits make your health less likely to cause an internal disturbance in the body. It helps to balance the health conditions that are the reason health expert always recommend to consume orange in sickness. It will not harm your health, and the natural sugar enhances your taste.
Regulate Blood Sugar Levels
People with diabetes are advised to consume oranges to manage high blood sugar. Enough dietary fiber in oranges helps to improve metabolic rate and assist in better digestion. Having managed blood sugar helps to stimulate insulin usage in the body. However, eating whole fruits are good for sugar patient because juices may contain additional sugar, which is not healthy.
Promote Blood Circulation
The content of vitamin C in orange fruits helps to increase blood circulation. Oranges are a good source of vitamins that helpful for good blood flow. It also strengthens capillary walls and prevents plaque build-up. Consuming orange also prevents sudden strokes and heart problems.
Side Effects
Orange is the best fruit for everyone, but it requires to consume in moderation. Eating more orange every day may cause abdominal cramps, indigestion, and diarrhea. As orange is highly acidic, it may cause heartburn in some people only if consumed more.
Combining orange fruit with other foods can be more beneficial.
Eating how many oranges are good in a day?
There is no solid research but looking at the high nutrition of vitamin C in the oranges, you can eat one or two orange every day.
How to Pick and Store
Orange always not have bright colors. It comes in different shades also. Nonorganic orange has a uniform color, which is because of the injection of an artificial dye (Citrus Red number 2) in the peel of an orange. Oranges that are somewhat green or brown may be tasty and ripe than those solid in color.
Avoid choosing oranges with soft spots or mold traces. Oranges are in the top 20 foods that get contaminated quickly with pesticides.
Choose oranges with smooth skin and firm texture. These oranges have more juice than spongy and lightweight oranges. Oranges with smaller sizes are juicier than the then large size.
The WHFoods encourage people to buy certified food with organically grown. According to repeated studies related to organic foods, more exposure to contamination like heavy metals and pesticides lower the purchase. Make sure to check for organic foods with labels. You will get the certified oranges in supermarkets. Oranges can be stored at room temperature and also in refrigerator. The orange will last for one week. Avoid wrapping oranges in the packet as the moisture may develop mold.
You can store orange juice for later use. Even make cubes of fresh orange juice and freeze them. If you would like to use orange zest, then place it in a dry and cool place in an airtight glass bottle or container.
How About Bitter Orange?
Dieter prefers to have bitter oranges for weight loss. It is also known as Citrus Aurantium, Seville orange, and sour orange. These fruits are popular for fat burning. It is also useful as one of the natural sedative, anti-spasmodic, digestive acid, and laxative.
Bitter oranges are found in the form of supplements and also found in farmer’s markets. The bitter orange diet pills contain phenylethylamine, synephrine, and stimulant properties.
Tips for Enjoying Oranges
You can eat orange fruits as snacks. Make sure to wash the orange before peeling its skin so the bacteria and dirt should not come in contact with your hands. Make sections of orange halves according to your preference.
Thin-skinned oranges are easy to peel with a finger. If you find difficulty for peeling thick-skinned oranges, first cut in a small section and peel them. You can either make longitudinal cuts or spiral fashion.
Oranges are popular for consuming orange juices. The orange juice is consumed at a warm temperature. You can rub the orange with palm to get more juice. Extract the orange juice in different ways by using a juicer or squeezing with hand.