From blood oranges and mandarin to navel and Seville, oranges offer a multitude of health benefits due to their rich nutrient profile, particularly vitamin C, fiber, and antioxidants. These nutrients support various health benefits, including fighting inflammation, boosting immune function, heart health, skin health, and digestion.
One 140-gram orange is about 86% water weight and it contains around 66 calories, 1.3 grams of protein, 14.8 grams of carbs, 12 grams of sugar, 2.8 grams of fiber, 0.2 grams of fat, as well as 92% of the daily recommended value for vitamin C, 9% of the DRV of folate, 5% of the DRV of calcium and 5% of the DRV of potassium, around 2% of the DRV of vitamin A, and smaller amounts of other nutrients like thiamine, copper, magnesium, selenium, zinc, choline, and zeaxanthin.
Oranges are also rich sources of the flavonoids hesperidin and naringenin that may have blood pressure-lowering, anti-inflammatory, and antioxidant effects, which could help to improve blood vessel function and enhance the body’s natural defenses. While the carotenoids beta-cryptoxanthin and lycopene use their potent anti-aging antioxidant powers to help protect cells from oxidative damage, as well as to help protect you against heart disease.
Here’s a more detailed look at some of the benefits from eating oranges:
- Immune Support: Vitamin C in oranges is crucial for building and maintaining a strong immune system. It helps protect cells from damage and promotes the production of white blood cells, which are vital for fighting off infections.
- Heart Health: Oranges contain fiber and potassium, which can help regulate blood pressure and cholesterol levels, contributing to a healthy cardiovascular system.
- Digestive Health: The fiber in oranges promotes regular bowel movements and helps prevent constipation. Diets rich in fiber are associated with decreased risks of heart disease, colon cancer, obesity, and type 2 diabetes.
- Skin Health: Vitamin C aids in collagen production, which is essential for healthy, youthful-looking skin.
- Brain Health: Some research suggests that the antioxidant compounds in oranges, like hesperidin, may help improve cognitive function and brain health.
- Eye Health: Oranges contain vitamin A (in the form of beta-carotene), which is important for eye health and may help reduce the risk of age-related macular degeneration.
- Low in Calories: Oranges are a relatively low-calorie fruit, making them a good option for maintaining a healthy weight.
- Antioxidant Protection: Oranges are packed with antioxidants, which help protect the body from damage caused by free radicals, potentially reducing the risk of certain diseases like cancer, heart disease, and death from all causes.
- Hydration: Oranges are a good source of water, helping to keep your body hydrated.
- Iron Absorption: Vitamin C enhances the absorption of iron from other foods, which is important for preventing iron deficiency anemia.
- Anti-Cancer: Diets rich in citrus fruits may help to reduce the risk of certain cancers, including lung, mouth, stomach, and head and neck cancers.
- Kidney Health: Studies suggest that they can increase the pH, making urine more alkaline, more alkaline urinary pH may aid in preventing kidney stones.
- Other Potential Benefits: Research suggests that oranges may also help with blood sugar management, reduce belly fat, and improve cognitive function.
Orange Juice
Although orange juice is associated with many health benefits, it is important to note that store-bought is also high in calories and sugar. Additionally, unlike the whole fruit, it has less fiber, making it less filling and potentially leading to weight gain over time. Many types of orange juice are also high in added sugars, which can increase blood sugar levels, which in turn, could increase the risk of type 2 diabetes.
If you must drink store-bought orange juice, practice portion control and try to drink it in moderation while diluting it with water to minimize the negative effects. Whenever possible, always opt for homemade, freshly squeezed 100% pure orange juice to maximize the health benefits and reduce the risk of adverse effects.
Important Considerations
While eating oranges can be part of a healthy diet to help promote optimal immunity and improved skin health, eating them in excess could lead to digestive upset, acid reflux, and enamel erosion. As with anything, moderation is key because even things that are good for you when in excess can have the opposite effects intended. Additionally, those taking certain medications like blood thinners and beta-blockers should be cautious about eating large amounts of oranges, as they could interfere with the effectiveness of the medications.
Feeling Snackish?
The next time you are looking for a healthy snack, why not reach for an orange? They can be peeled and eaten on the go, used in a salad, added to yogurt, used to flavor water, tossed into a smoothie, and even used as a refreshing dessert. Try keeping a few in a bowl in the kitchen, seeing them readily available will likely influence them getting eaten as a snack rather than raiding the cupboards for less healthy options.
This article was written by TJ Webber at the WHN News Desk.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
