What Are Benefits Of Oranges? Oranges are the hybrid citrus fruits scientifically known as Citrus x sinensis, which are actually a cross between the grapefruit and the tangerine. It is the most commonly cultivated fruit tree in the world and is also known as the “sweet orange”. Oranges, which carry a sweet, juicy fruit in a firm orange peel and a layer of the white core, are a storehouse for nutrients and other active ingredients that can benefit the body in many ways. These fruits have been grown for around 4,500 years and are popular around the world for their versatility and nutrient density.
Oranges are the most popular fruit in the world, and for good reason because of their versatility and impressive health benefits.
Kinds of Oranges:
The most popular types of oranges are the following:
- Blood Orange: Due to a mutation in the original species, this variety has darker pulp and juice, and a richer taste thanks to a higher concentration of anthocyanins.
- Navel Orange: This slightly smaller variety is classified by the growth of a second fruit, which often grows on one side and forms a bump or “navel”. These fruits produce less juice and are often eaten as a slightly tart / bitter snack.
- Common Orange: These varieties make up about 2/3 or all of orange production and include Valencia, Hamlin, Jaffa, Kona, and dozens of other popular varieties.
- Acid-Free Orange: Because this variety lacks the characteristic acidity of other varieties, it is often considered to be the sweetest variety of orange. It is mainly eaten and not used for juicing.
In terms of nutrition, oranges have roughly 60 calories in a medium-sized fruit, along with nearly 95% of your daily vitamin C requirements. These fruits are also high in fiber, vitamin B, folic acid, and potassium, as well as other flavonoids, anthocyanins, and polyphenolic compounds, all of which act as antioxidants in the body.
In addition to a very small amount of protein, a 60-calorie orange also contains around 15 grams of carbohydrates, most of which come from sugar.
|Carbohydrates by difference [g]||11.75|
|Total sugar [g]||9.35|
|Iron, Fe [mg]||0.1|
|Phosphorus, P [mg]||14|
|Total lipid (fat) [g]||0.12|
|Vitamin C, total ascorbic acid [mg]||53.2|
|Calcium, Ca [mg]||40|
|Magnesium, Mg [mg]||10|
|Potassium, K [mg]||181|
|Vitamin B-6 [mg]||0.06|
|Vitamin A, RAE [µg]||11|
|Folate, DFE [µg]||30|
|Vitamin A, IE [IE]||225|
|Vitamin E (Alpha-Tocopherol) [mg]||0.18|
|Fatty acids, total saturated [g]||0.02|
What Are Benefits Of Oranges? Benefits of Oranges
The main benefits of oranges are:
- Can Help Reduce the Risk of Cancer: According to a study published in Limits in Pharmacology Journal, high levels of antioxidants and vitamin fight free radicals and oxidative C in citrus fruits like oranges can cause stress, especially for lung cancer. In addition, the study underscores the importance of oranges and other citrus fruits in modern oncological therapies. However, additional experimental and clinical studies are needed to fully confirm the beneficial aspects of oranges in their entirety.
- Cholesterol: The high amounts of ascorbic acid and fiber in oranges enable them to prevent cholesterol from oxidizing. This leads to plaque build-up, leading to atherosclerosis and a higher risk of heart attack, stroke, and coronary artery disease.
- Kidney Disease: By improving potassium levels and lowering blood pressure, this fruit can minimize stress on the kidneys and prevent kidney disease.
- Constipation: Good fiber can stimulate peristaltic movement and improve overall digestive efficiency, thereby avoiding symptoms of constipation.
- Viral Infections: Consumption of these citrus fruits is known to boost the immune system and there are many studies looking at the specific antiviral and antibiotic properties of the volatile acids found in oranges.
- Chronic Disease: Polyphenolic compounds, flavonones, and other antioxidants help eliminate chronic inflammation and mitigate the effects of free radicals that can lead to various chronic diseases.
- Alkalizing Effect: Although it is a highly acidic fruit, when the body metabolizes many of these acids, it actually has an alkalizing effect on the overall pH of the body.
- Diabetes: Fiber is known to control the release of insulin and blood sugar. This is good news for diabetics when consumed in moderation.
- Eye Health: The presence of flavonoids in oranges helps improve eyesight. These antioxidants and many vitamins are linked to a lower risk of eye diseases such as macular degeneration, which tend to occur with age.
Side Effects of Oranges:
There are few risks associated with consuming these citrus fruits, and negative reactions usually only occur when overeating. Too many oranges can make heartburn and gastrointestinal problems worse, among other things.
- Stomach: Consuming too much fiber can lead to constipation, diarrhea, or a general upset stomach.
- Heartburn: These fruits are high in acidity, which can make symptoms of heartburn and gastroesophageal reflux disease (GERD) worse.
- Kidney Disease: If you take high blood pressure medication and also eat a lot of oranges, potassium levels can become too high, which can endanger kidney health.
How to Choose and Store Oranges?
The selection and storage of these fruits is important, especially if you want to enjoy oranges all year round, even if they are out of season.
- When choosing an orange, choose one that feels heavy for its size, which indicates that it is full of juice and almost ripe.
- Avoid oranges with soft spots or obvious bruises.
- Color isn’t always a good indicator of ripeness as some oranges are artificially colored to improve their appearance.
- Depending on the type of orange you eat, the ideal time of year is usually from December to April.