In this article, we will be looking at some of the health benefits of oranges to our body. How beneficial it is to have orange as part of our daily diet. Ans also try and provide answers to some of the frequently asked questions about oranges.
Orange (also known as Citrus X Sinensis) is one of the world’s most widely eaten fruit, and it comes with lots of nutritional benefits to the body. There are several known species and varieties of orange, and each grows in different parts of the world.
Health Benefits of Oranges
There is no doubt that the nutritional value of orange is something that all of us can certainly benefit from. And there is also no reason why we cannot take advantage of these benefits since there is an entire variety of this tasty fruit that gives us a delightful and simple way to keep our body healthy. Most people are fully aware of the immense benefit of orange to their health and have made the fruit a part of their regular diets.
1) May Maintain Body Immune System:
Oranges are an excellent source of vitamin C, which helps with the production of white blood cells. White blood cells help defend the body from infection.
2) May Help with Healthy Bone Growth:
Studies have shown that vitamin C helps prevent cells that break down bones. Vitamin C also promotes the production of collagen, a vital component in the body that makes up 1-2% of muscle tissue. Collagen helps strengthen the connective tissue that keeps joints together.
3) May Maintain Blood Pressure:
Orange contains magnesium, an essential mineral known to regulate blood pressure. Studies have shown that magnesium helps increase the production of nitric oxide. Nitric Oxide is a signaling molecule that helps reduce blood pressure.
4) May Prevent Skin Damage and Aging:
Vitamin C is a powerful antioxidant found in most skincare products. The antioxidant helps prevent skin damage from free radicals that damage cells, causing illness and aging.
5) May Reduce Risk of Heart Disease:
Oranges are a good source of fiber and potassium, the two minerals that can provide support for a healthy heart. Every part of orange could become a rich source of nutrition when properly used.
How exactly do we utilize oranges to the fullest?
More often than not, we get rid of orange peels when taking oranges. Studies show that orange peels do have their very own nutritional values that we can take advantage of. The orange peels are perfect for cosmetic purposes and beauty creams that we can easily make at home. Oranges are eaten raw, processed as an orange juice, or even cooked with other dishes. Aside from Vitamin C, oranges are also a rich source of Vitamins A and B, calcium, magnesium, iron, potassium, sodium, and phosphorus. Starting your day with a glass of fresh orange juice is one of the best ways to get nutritional elements into your system.
Facts about Oranges
One fact about orange you need to keep in mind is that when left exposed to open air, its vitamin C ascorbic agent degrades over time. It is recommended that oranges be consumed as soon as peeled. If you are unable to eat it immediately, you can store the peeled orange in a refrigerator. You will be surprised to know that oranges contain a low amount of calories, full of nutrients and fibers. They help burn belly fat, so you don’t have to worry about gaining weight.
How many calories are in an orange?
A medium-sized orange about the size of your fist will have about 60 calories in it. A four-ounce fruit cup of mandarin oranges (also known as tangerines) would roughly have about 70 calories. Large oranges have approximately between 100 to 110 calories.
The number of calories in oranges would vary depending on the size and species of orange.
Can oranges help reduce symptoms of a cold?
The validity of this is still under debate if oranges can help cure a common cold. I grew up with the belief that oranges could cure a cold. But as we increase in knowledge, we become more informed on this topic.
We could argue that since oranges are rich in vitamin C, which we already know helps boost the immune system and decrease inflammation, which may help fight cold and fever.
No studies have proven or disproven this theory, but what have you got to lose by eating an orange.
Are oranges good for weight loss?
A recent study in 2018 by researchers at the University of Western Ontario, indicates that citrus flavonoids found in oranges may protect against obesity and metabolic dysfunction.
Their study showed that the test subject, diet-induced obesity mice given the citrus flavonoid supplementation reversed existing symptoms of obesity.
To answer whether oranges can help with weight loss, this may be true based on scientific studies, but it’s yet to be proven on humans as far as I am aware.
Any benefit of eating oranges before bed?
Studies indicate that deficiencies in vitamin C could cause you to wake up at night more frequently. Studies also show that vitamin C may help you sleep well throughout the night.
There are debates on whether it is safe to take oranges before bed due to their citric acidic nature and possible harm to the body when sleeping. Citric acid is generally considered safe, and no indication of it harming the body (this is up for debate or further research).
It should be safe to eat a small amount of orange like 1-2 before going to bed, but on the flip side, it’s not ideal eating anything right before bedtime since the body needs time to digest it.
Can you eat oranges on keto?
Before answering this question, we need to understand what keto is all about and apply it to how beneficial orange is to a keto diet. Keto is eating food with lots of healthy fat and low carbs. In the medical world, this is mainly to treat hard-to-control epilepsy in children.
Oranges tend to be rich in carbohydrates due to their “simple sugar” content. The table below shows the breakdown of some fruits and their corresponding carb content:
|Grapes (1 cup / 151g)||26 grams|
|Banana (1 medium)||24 grams|
|Pear (1 medium)||22 grams|
|Apple (1 medium)||21 grams|
|Pineapple (1 cup / 165g)||20 grams|
|Blueberries (1 cup / 148g)||17 grams|
|Oranges (1 medium)||12 grams|
|Kiwi (1 medium)||9 grams|
|Strawberries (1 cup / 144g)||8 grams|
|Lemon (1 fruit)||6 grams|
What happens if you eat a bad orange?
If you mistakenly eat moldy orange or fruit, experts believe that they are not typically harmful to the body. A good example is an edible mold found in cheese.
Now note that people will react to eating rotten food differently. If you mistakenly eat a moldy orange, try and drink a lot of water, but if you feel sick, then you are advised to seek medical attention.