10 Proven Health Benefits Of Oranges You Need To Know About

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The health benefits of oranges are countless, but there are ten proven ones you need to know about.

The origin of oranges is a mystery!

However, history has shown that people in East Asia began cultivating oranges many thousands of years ago.

Today, they are grown in the hottest parts of the world and consumed either as fresh fruit, juice, or in smoothies.

Oranges are one of the most popular fruits globally and belong to a large group of fruits known as citrus fruits.

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They are an essential source of fiber, vitamin C, thiamine, folic acid, and vital antioxidants, offering multiple health benefits.

An orange a day, much like an apple, can benefit our health, bodies, and skin.

What you will read about the health benefits of oranges

In today’s article, you will discover:

What will happen to the body if you eat an orange a day
How many calories they contain
What is the best time to consume them
Why you should prefer to eat whole oranges or in smoothies and not drink their juice
How much they can help prevent health problems
How they help strengthen our immune system

Let us see the health benefits of oranges in detail.

What does an orange contain?

A medium orange contains about 70 calories and 53 calories per 100 grams.

It contains 87% water, vitamin C, fiber, thiamine, folic acid, potassium, carotenoids, and powerful antioxidants.

Their best season is from October, but the most delicious and sweet oranges you will look for are from January to March.

A key feature is the high content of citric acid and citrates they contain, which give their sour taste.

Research shows that citric acid and citrus fruits, in general, can help prevent kidney stones.
Despite their natural sugar content, oranges have a low glycemic index of 31–51.

Their high content of polyphenols and fiber is the cause of low glycemic index. These components are crucial because they alleviate the rise in blood sugar.

10 health benefits of oranges you need to know

So, let us see what the health benefits of oranges are and what they can offer to our bodies, brain, and skin.

#1 Help prevent and better treat certain types of cancer

As an excellent source of the antioxidant vitamin C, oranges can help fight the formation of free radicals that cause cancer. (1)

One study concluded that doctors could harness the power of vitamin C from oranges to inhibit colon cancer cell growth. (2)

#2 Help lower blood pressure

Oranges do not contain sodium, but a cup of orange juice can increase your daily potassium intake by 14%. (3)

Maintaining a low sodium intake is essential for lowering blood pressure.

In addition, increasing potassium intake is very important in reducing a person’s risk of hypertension. This is because potassium can help relax and open blood vessels.

According to the National Institutes of Health at the US Department of Nutrition Supplements, increasing potassium intake may reduce the risk of high blood pressure and stroke. (4)

#3 Improve heart health

Oranges are an excellent source of fiber and potassium, which can support heart health. (5)

According to a 2017 review, consuming enough fiber can significantly reduce the risk of developing heart disease. This effect is associated with an orange’s ability to reduce blood cholesterol levels. (6)

#4 Enhance insulin response

A medium orange provides us with 3.14 grams of fiber, which is almost 10% of an adult’s daily requirement of fiber.

Several studies have found that fiber can improve certain factors, which are essential for the development and progression of diabetes. (7)

Consumption of 4 grams of dietary fiber per day did not lower blood glucose.

But dietary fiber improves the way the body responds to insulin. As a result, low insulin sensitivity is critical for type 2 diabetes.

Weight control is also vital to reduce the risk of diabetes. (8)

Obesity and overweight can contribute to the development of type 2 diabetes. (9)

A diet high in fruits and vegetables can help control blood sugar and reduce the risk of diabetes.

#5 Improves the appearance and texture of the skin

Consuming enough vitamin C helps maintain healthy skin because it contributes collagen production. (10)

Collagen supports and improves the skin while helping to heal wounds and scars. (11)

Vitamin C can improve skin health, reduce the appearance of wrinkles, and contribute to the elasticity or roughness of the skin. (12)

#6 Oranges prevent kidney stones

Oranges are an excellent source of citric acid and citrates, which help prevent kidney stone formation. (13)

Many doctors prescribe potassium citrate to patients with kidney stones. However, studies have shown similar results with citrate to oranges. (14)

#7 Oranges are essential to prevent anemia

Anemia is a condition characterized by low red blood cells or hemoglobin levels. Thus, reducing the body’s ability to carry oxygen.

Very often, iron deficiency can also cause anemia. (15)

Although oranges are low in iron, they are an excellent source of organic acids such as vitamin C and citric acid, which can increase the absorption of iron by our digestive system. (16)

When we eat oranges in combination with foods rich in iron, it can significantly help to prevent anemia.

Iron-rich foods are sesame, beans, spinach, cocoa, lentils, and plums.

#8 Reduce the risk of rheumatoid arthritis

Oranges contain high levels of carotenoid antioxidants that can relieve arthritis pain. (17)

They can also reduce the risk of developing inflammatory disorders, such as rheumatoid arthritis. (18)

#9 Help keep our brain healthy

Oranges are a great source of folic acid, i.e., vitamin B9, which is a crucial ingredient in the development of neurotransmitters. (19)

Low neurotransmitters are associated with anxiety, depression, and other mood disorders.

The flavonoid antioxidants that are predominant in oranges improve the signals in the hippocampus; the part of the brain that is related to memory and learning. (20)

#10 Improve eyesight

Vitamin C is a powerful antioxidant and helps develop and maintain the cornea, i.e., the outer layer of the eye. (21)

Oranges also promote healthy blood flow through the tiny capillaries that lead to the retina, preventing macular degeneration. (22)

In addition, both vitamins A and C that oranges contain can prevent or slow down the development of cataracts. (23)

Which is better, whole orange or its juice, to get all the health benefits of oranges?

I have squeezed three to four oranges every morning and drank their juice for several years.

Although I was helping my immune system, I did not know that I could create many future diabetes problems.

Orange juice is a popular beverage around the world.

But one of the main differences between orange juice and whole oranges is that the juice contains little to no fiber.

240 ml of orange juice has a similar amount of natural sugar to two whole oranges and is much less filling.

Consumption of fruit juice can often become excessive or too regular. (24)

Thus, contributing to weight gain and health problems such as diabetes due to the absence of fiber. (25)

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It is especially true for commercial juices, which contain added sugar. (26)

When consumed in moderation, retail fresh or quality orange juice can be a healthy choice.

However, whole oranges or adding them in smoothies are better and safer choices.

What to look out for to get all the health benefits of orange

Even an orange a day will provide a significant amount of vitamin C and other minerals, antioxidants, and vitamins.

These components will help shield our immune system and prevent future health problems.

However, when consuming citrus fruits, people with gastroesophageal reflux disease may experience increased symptoms, such as heartburn and reflux. These symptoms are due to oranges’ high acid content. (27)

Oranges are generally very healthy and essential for our physical health.

But if we consume foods with large amounts of vitamin C every day, they can become toxic to the body.

It is, therefore, best to ask your doctor before eating oranges. Specifically, speak to your doctor if you take any medication or have health problems.

Did you know about the 10 health benefits of oranges?

Did you know about the ten proven health benefits of oranges? How many oranges do you eat a day? Do you like eating them or do you prefer other fruits with vitamin C?

Please leave your comments below.

I wish you to always be well! 🙂