Orange trees are the most cultivated fruit trees in the world. Oranges are a popular fruit because of their natural citrus and sweetness, wide variety of types in many forms-from Jaffa oranges to blood oranges and diversity of uses – from juices and marmalades to face masks and candied orange slices. Oranges are generally available from winter through summer with seasonal variations depending on the variety.orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. They are low in calories but full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet. Oranges are highly beneficial for your body. Oranges are a great source of Vitamin C and full of other antioxidants that are good for you. Oranges are a breakfast staple, though orange juice should be consumed in small amounts because the high sugar content of fruit juices can cause tooth decay if consumed in excess.
Healthy Nutrition Facts of Oranges
Oranges are a delicious fruit with a tangy flavor and an uplifting smell. Oranges have essential Vitamin contents, antioxidants, protein, water percentage, fiber, some necessary minerals that helps in keeping your body nutrition in a balanced manner
They are packed with vitamins A, B and C, calcium, magnesium, potassium, phosphorus, choline , pectin , thiamin, folate and other nutrients.
Healthy Benefit of Oranges
We can incorporate the goodness of oranges both in our diet as well as topical application on our skin. In fact, a lot of dermatologists wax eloquent about the benefits of oranges for the skin. Oranges are also known as Kamala Pandu (Telugu), Kichili Pazham (Tamil), Kittale (Kannada), Santra (Hindi,Gujarati & Punjabi), Kamla Lebu (Bengali) and Santre (Marathi).
1. Oranges are very good Source of Fiber
Blood oranges are an easy way to obtain a good amount of fiber. One medium blood orange takes care of about 12% of daily requirement of fiber. intake. Many people across the globe fail to take sufficient quantities of fiber, and consequently suffer from various avoidable conditions. High fiber consumption prevents gastrointestinal problems. The fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.
2. Oranges boost heart health
Oranges are full of potassium, an electrolyte mineral responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
Folate, or vitamin B9, processes the amino acid homocysteine in the body. High levels of homocysteine may cause a heart attack, irrespective of a person’s cholesterol levels.
Potassium is another crucial nutrient for heart health as it plays a key role in heart functions and muscle contractions. Plus, research has found that the flavonone hesperidin present in the fruit and its juice contributes to vascular protective effects.So, eat a fresh orange or drink a glass of orange juice daily to maintain heart health
3. Oranges are Rich in Anti-Oxident
Being rich in antioxidants, folate and potassium, oranges are great for heart health. The antioxidants, particularly vitamin C, present in oranges protect the arteries from free radicals and prevent the oxidation of cholesterol. Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Also, oranges have phytochemicals that prevent platelets from sticking together and strengthen blood vessels that carry oxygen and nutrients to the body’s cells. These oxidation reactions are known to cause diseases and inflammatory experiences in the body.
4. oranges boost immunity
A single orange can meet more than 100% of your daily requirement of Vitamin C. This vital nutrient helps improve your immunity, keeping you free from diseases and infections.
Being a citrus fruit, oranges are loaded with vitamin C that is essential for strengthening the immune responses of the body, protecting against recurring cold and cough or any other common infection. Vitamin C promotes the production of white blood cells that fight against viruses, bacteria and other foreign invaders.
Moreover, oranges contain plenty of polyphenols that protect against viral infections. Plus, they provide vitamin A, folate and copper, all nutrients that play a crucial role in boosting immunity. Eat a few oranges or drink a glass or two of orange juice daily to give a boost to your immune system.
5. Oranges helps in Lowering Cholesterol
By top10homeremedies, Oranges contain pectin, a soluble fiber that traps cholesterol and eliminates it from the body before it is absorbed in the bloodstream. Plus, they contain the flavonone hesperidin that has been found to lower cholesterol as well as blood pressure levels.
Oranges are full of soluble fiber, which is especially beneficial for lowering cholesterol levels. Soluble fiber attracts water in your gut, forming a slow-moving gel. As this gel substance travels through your intestinal tract, it picks up some of the excess cholesterol compounds and pushes them out through fecal waste. Your cholesterol levels will go down over time, decreasing your risk of suffering from heart disease. You need 14 grams of total fiber for every 1,000 calories.
So, include an orange as well as a glass of fresh orange juice in your regular diet to combat cholesterol problems. Drinking two glasses of fresh orange juice daily will also help lower high blood pressure.
6. Protection Against Cardiovascular Disease
The World Health Organization’s recent draft report, “Diet, Nutrition and the Prevention of Chronic Disease,” concludes that a diet that features citrus fruits also offers protection against cardiovascular disease due to citrus fruits—folate, which is necessary for lowering levels of the cardiovascular risk factor, homocysteine; their, potassium, which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects.
Fibers, Hesperidin and folate in Oranges keep your heart healthy. An orange a day can give you healthy cardiovascular system.
7. Ability to Promote Optimal Health
Now, scientists from the US Agricultural Research Service have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.
In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin. Limonin’s bioavailability and persistence may helpcontinuously prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours. By whfoods.com
8. Protect Respiratory Health
Oranges are loaded with beta-cryptoxanthin, a phytonutrient that may significantly reduce risk of lung cancer. Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges, corn, pumpkin, papaya, red bell peppers, tangerines, and peaches, may significantly lower one’s risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
9. Helps in prevent of Kidney Stone
The high vitamin C present in oranges is excellent for kidney health too. It helps reduce the risk of developing calcium oxalate kidney stones by increasing the level of citrate in the urine, which neutralizes acids and inhibits kidney stone formation by reducing the crystallization of uric acid and calcium oxalate.
In fact, researchers at the University of Texas Southwestern Medical Center suggest that drinking a glass of orange juice daily can be more effective in preventing kidney stones than other citrus fruit juice. A study published in the British Journal of Nutrition found that when women drank 1/2 to 1 litre of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.
10. Helps in Reduces the risks of Rheumatoid Arthritis
Being a good source of the antioxidant vitamin C, orange juice helps reduce swelling and inflammation of the joints. Moreover, its phytonutrients zeaxanthin and beta-cryptoxanthin protect against oxidative damage that can result in inflammation.
According to a study published in the American Journal of Clinical Nutrition, drinking one glass of freshly squeezed orange juice daily can assist in reducing the risk of developing rheumatoid arthritis.
11. Helps in Prevent Ulcers and Reduces Risk for Stomach Cancer
Oranges are a very good source of fiber which helps keep your stomach and intestines healthy. A diet rich in fiber will ensure that you are not affected with ailments like stomach ulcers and constipation.
Not only do oranges prevent stomach cancer, they also prevent painful ulcers from forming in your stomach. Stomach ulcers are agonizing sores that form inside your stomach and mess with the digestive process. Although they are fairly easy to eliminate, it is better to prevent them from forming in the first place. A study in the Journal of the American College of Nutrition found that people with diets high in Vitamin C were less likely to get ulcers than people who are Vitamin c deficient. An orange contains up to 89% of Vitamin C. So, an orange a day may help keep ulcers away.
12. Oranges Provide Smart carbs
According to authority.com, Oranges are mainly composed of carbs and water, and contain very low amounts of both protein and fat. They are also low in calories. Simple sugars, such as glucose, fructose and sucrose, are the dominant form of carbohydrates in oranges. They are responsible for the sweet taste.They rank low on the glycemic index, so they should not cause large spikes in blood sugar levels.
13. Prevention of Anemia
According to authority.com, anemia, the decrease in the amount of red blood cells or hemoglobin in the blood, is often caused by iron deficiency. Oranges are not rich in iron. However, when eaten with iron-rich food, they may contribute to improved iron absorption and reduce the risk of anemia.
14. Oranges Regulate the Blood Pressure
Hesperidin and magnesium in oranges help to control blood pressure effectively. The herperidin flavanone found in oranges can lower high blood pressure. One word of warning: if you want the cardiovascular benefits of this phytonutrient, don’t juice your oranges. Herperidin is located in the white pulpy part between the inner orange flesh and the outer skin (according to healthfitnessrevolution.com).
…Large number of mineral present in orange helps to control the heart rate stable and moderate. The minerals are like potassium and calcium controls the sodium action in the human body and maintains blood pressure and heart beat. Oranges contain fiber with fat free, sodium free and cholesterol free properties keep your heart healthy (by whatthafact.com).
15. Oranges regulate Blood Sugar
Oranges may be sweet, but they’re high in fiber, which keeps blood sugar levels low. Fructose, the natural sugar found in oranges, prevents blood sugar levels from spiking after eating. Therefore, oranges are a great desert or can be added as an ingredient to an entree.
People who have diabetes are unable to absorb glucose since the beta-cells present in their pancreas either fail to produce insulin or the body’s cells are unable to respond to the insulin produced. Oranges are high in fibre and have a high glycaemic index which makes it a good food option for diabetics. Also worth mentioning is that good oranges have a sweet taste, and since diabetics aren’t allowed to eat sweets or other sugary foods, they can eat oranges to tingle their taste buds. This means as long as you don’t eat too many oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.(healthfitnessrevolution & unclematt.com).
16. Oranges Healing Phytonutrients
Bywhfoods.com, in recent research studies, the healing properties of oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperetin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in combination with oranges—vitamin C, the significant antioxidant properties of this fruit are understandable.
But it is yet another flavanone in oranges, the herperidin molecule, which has been singled out in phytonutrient research on oranges. Arguably, the most important flavanone in oranges, herperidin has been shown to lower high blood pressure as well as cholesterol in animal studies, and to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the orange, rather than in its liquid orange center, so this beneficial compound is too often removed by the processing of oranges into juice.
17. Fights Against various type of Cancer
A compound called D-linonene, usually found in Oranges and other citrus fruits, Citrus is more than just a fresh, sour flavor used for livening up food and drink. The citrus limonoids common in oranges are proven to help fight a number of varieties of cancer. In tests on animal and human cells, researchers proved citrus could help fight cancers of the mouth, skin, lung, breast, stomach and colon (healthfitnessrevolution.com).Vitamin C protects cells from damage by free radicals.
By- whatthafact.com, Large amount of Vitamin available in orange and other flavonoid antioxidants like alpha and beta carotenes and other antioxidant compounds which helps in preventing cancer. The most useful nutrition fact of orange is that it is rich in flavonoid that prevents from lungs and cavity cancer.
18. Oranges Fight against Viral Infection
Studies show that the abundance of polyphenols and Flavonoids in oranges protects against viral infections.
19. Oranges help in Inflammatory Condition
- By whatthafact.com, Various vitamin contents like Vitamin C are known as a powerful antioxidant for human body. Orange has the ability to reduce oxidant injuries. It provides resistance power against infectious agents.
- Vitamin C protects the body against harmful and pro-inflammatory free radicals present in blood. As we know citrus fruits are rich in Vitamin C, orange is the best for the source of Vitamin C.
20. Oranges are Good for Anti -Ageing
Presence of bioactive compound like Narigenin which is a good antioxidant and anti-inflammatory and a good immune system provider helps in neutralizing the effect of free radicals and the unstable oxygen molecules in human body. These neutralizing effects clears the sign of aging like scars, wrinkles giving you the perfect skin letting you feel the glow and sparkle of your skin. This nutritional benefit of orange is more useful for aging women ,by whatthafact.com.
21. Orange juice Absorbs Medicines in the Body
One of the very good health benefit of orange juice is that it helps in absorbing the biochemical and physiological effects of medicines which help you cure your disease in a faster processes thus helping in absorbing medicines by the body,bywhatthafact.com.
22. Oranges Help in Losing Weight
- Nutritional benefits of oranges helps in losing weight as they are fat and calorie free fruit containing large amount of fiber. It also contains vital nutrients for human body like thiamine, niacin, vitamin B6, magnesium and copper.
- All these contents with fat free elements help in losing weight and providing all necessary elements and vitamins for your body,by whatthafact.com.
23. Oranges Alkalize the Body
By care2.com, although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons, which are one of the most alkaline foods available.O
24. Oranges Helps in Brain Development
Folate and folic acid present in oranges promote brain development and keep the vital organ in mint condition. In fact, these nutrients also make orange a healthy fruit for pregnant woman as it prevents the baby from having neurological disorders later. Oranges also contain phytonutrients called polyphenols that play a role in development of learning and memory functions of the brain. By thehealthsite.com.
25. Oranges Helps in Good Eye Health and Good Vision
Along with our skin, our eyes too suffers from damage as we grow older. Oranges are rich in nutrients like Vitamin A, Vitamin C and potassium which are great for your eyes. So, if you want your vision to be just as good as it is now, eat an orange every day.
Oranges are rich in carotenoid compounds, which are converted to vitamin A and help prevent macular degeneration.Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural fruits rich in flavonoids helps the body to protect from lung and oral cavity cancers, by-unclematts.com.
26. Oranges Relieve Constipation
By thehealthsite.com, Oranges are a very good source of soluble and insoluble fibre, which helps keep your stomach and intestines healthy by preventing problems like irritable bowel syndrome. The fibre content in them adds bulk to the digested food and reduces transit time of feces, preventing constipation and straining.
27. Oranges keeps balance in nutrition
Oranges have essential Vitamin contents, antioxidants, protein, water percentage, fiber, some necessary minerals that helps in keeping your body nutrition in a balanced manner.
28. Good for Anti-Ageing
Presence of bioactive compound like Narigenin which is a good antioxidant and anti-inflammatory and a good immune system provider helps in neutralizing the effect of free radicals and the unstable oxygen molecules in human body. These neutralizing effects and vitamin C present in oranges also helps prevent skin damage, by eliminating free radicals. Vitamin C, being involved in synthesis of collagen, an important component to maintain skin’s overall appearance and texture, prevents and clears the sign of aging like scars, wrinkles giving you the perfect skin letting you feel the glow and sparkle of your skin. Apart from vitamin C, oranges are packed with vitamin A that help keep the skin membranes healthy. This nutritional benefit of orange is more useful for aging women .
29. Oranges Improve Sperm Quality
By thehealthline.com, Death is inevitable, but our legacy may live on through our offspring. The antioxidants and Vitamin C present in most fruits, including oranges improves the quality and motility of your sperm thus keeping you fertile. Another vitamin called folic acid also is an essential nutrient for maintaining healthy sperms that you can obtain from oranges. It also protects the sperm from genetic damage, which might lead to birth defects.
30. Eliminates Bad Breath
Orange peel tea is quite useful and helps maintain good oral hygiene. Having one cup of orange tea every day for a month reduces bad breath and improves your oral hygiene.
31. Improve Blood Circulation
Oranges have been known to help stimulate and even improve blood circulation and its flow through the lymphatic system. This property of orange peel makes it useful for fighting conditions like nervousness, stress, and insomnia, by stylecraze.com
32. Oranges Treat Anemia
Anaemia is a condition that generally occurs due to insufficient red blood cells in hemoglobin. Iron deficiency is the leading reason behind this situation. Orange juice provides a good quantity of vitamin C that promotes the absorption of iron into blood stream. That’s why most doctors suggest the anaemia patients to consume orange or its juice on regular basis.
According to stylecraze.com, other healthy benefit of oranges.
Hardening of arteries can be prevented with vitamin C, which is highly present in high quantities in Oranges. This helps to maintain elasticity and gives strength to the arteries.
Blood oranges are a good source of folate. A single serving can provide 10% of your daily recommended folate intake. Pregnant women are especially advised to take optimal quantities of folate as it is necessary for the development of a healthy fetus.
35. Treat Mastitis
Orange peel tea is great for women who are nursing mothers as it helps treat many related conditions, provides nutrients, and treats and prevents mastitis (hardening of breasts due to excess milk production).
Orange carries mild aphrodisiac properties, and its regular and systematic use can help to cure several sexual problems such as erectile problems, frigidity, disinterest in sex, impotence and decreased libido.
Orange essential oil promotes the secretion within all types of appropriate glands such as endocrine and exocrine glands. This secretion contributes to the promotion of lactation, menstruation, bile hormones, digestive juices and enzymes.
38. Rejuvenates Skin
As we grow older, our skin along with other body parts suffers from free radical damage.Even though it is inevitable, oranges are packed with antioxidants and Vitamin C which slows down the process and makes you look younger than your age! Besides oranges, you can eat these fruits and vegetables for glowing skin. To derive the skin benefits of this citrus fruit, you can eat oranges, drink orange juice and also apply orange juice to your skin.
39. Treatment of Dark Spots and Blemishes
1.Orange peels have a higher content of vitamin C than the fruit itself. Instead of throwing away the peels, you can dry them in the sun and grind them to prepare orange peel powder. This can be used as a body scrub.
2.You can mix the above scrub with milk and milk cream and apply it on your face. This will provide an instant glow to your face as well as reduce dark spots and blemishes on your skin.
40. Treatment of Acna
Excess dirt, soot or bacteria block your skin pores, resulting in the occurrence of pimples.
- Oranges have a high content of citric acid which is effective in drying away acne. Orange peels contain a high amount of dietary fiber, which regulates bowel movements, thus eliminating harmful wastes and toxins from the body. This will prevent acne breakouts by getting rid of toxins.
- You can prepare a face mask by grinding orange peels to make a paste and apply it all over your face. This will not only keep acne at bay but also combat skin oiliness. With regular usage, you can see a visible reduction in pimples and its marks.
41. Skin Whitening Qualities
- Orange peels are a natural bleaching agent that can lighten dark blotches on the skin and effectively remove them with time. They help in reducing suntans by deflecting harmful UV rays from attacking skin cells.
- Dilute the orange peel paste while creating the face mask because they contain a lot of citric acid which might irritate your skin.
42. Remove Blackheads
1.Orange peel mask is quite effective in extracting blackheads out of your skin.
2. You can prepare this mask by mixing one part yogurt with orange peel powder to make a thick paste.
3. Apply this paste on your face, using gentle circular motions and wash off with warm water after 15 minutes.
4. This is not only a natural and non-painful way of getting rid of blackheads but also unclogs excess oils and dirt clogged within skin pores.
43. Great Tonner
- Orange peels contain abundant amounts of vitamin C and antioxidants which maintain the oils of the skin. They are suitable for both oily and dry skin.
- Topical application of orange peels on skin removes dead cells and dirt as well as keeps the skin moisturized and toned.
- Calcium contributes to antioxidant production, thus reversing dry skin and providing the appearance of a healthy and glowing skin
- Instead of grinding the orange peels, you can simply pour boiling water on the peels and leave for a day.
- Filter this liquid the next day and refrigerate it.
- Apply this liquid on your face with a cotton ball and leave it until it dries up. This will make your face firm and glowing.
45. Prevent Hair Loss
Orange has high Vitamin C content which is required for producing collagen which, in turn, is responsible for keeping the tissues in your hair together. Nobody likes bald patches on their head, and eating oranges can ensure that you do not have to part with your lovely hair as you grow older.
46. Excellent Conditioner
- You can prepare a conditioner at home by mixing the juice of one orange, water and one spoon of honey.
- Apply this mixture on your shampooed hair and leave it for 5 to 10 minutes. This will provide you with healthy, shiny and beautiful hair
47. Stimulates Hair Growth
- Vitamin C along with bio-flavonoids in oranges aids in circulation to the scalp which in turn promotes hair growth.
- They also contain folic acid, a type of vitamin B that is vital to hair growth.
- Insonitol is another form of vitamin B that prevents hair loss and stimulates hair growth. Hence, regular consumption of oranges is a great way of boosting the intake of these nutrients.
48. Treatment of Dandruff
- Juice of orange peel can be used on the scalp to control dandruff.
- You can also grind the peel and use it on your scalp. This will remove dandruff as well as cleanse your scalp.
- Alternatively, you can prepare a hair rinse by boiling the orange peels in water. Filter the liquid the next day and use it as a hair rinse to remove dandruff and get shining hair.Notice-Never drink mixture of orange juce and carrot juice. We should drink fruit juice and vegetable juice seprately.