Oranges are round, orange-colored fruits, originally came from China. But today they grow in tropical climates around the world. As part of a healthy and varied diet, oranges contribute to stronger, clearer skin. And it can help a person reduce the risk of multiple conditions too.
Orange: setting sun color, Syracuse basketball and delicious fruit. Fruit comes in many forms — from Jaffa oranges to blood oranges — and these are healthy tasty treats. Before refrigeration and fast transportation, oranges were a rare and expensive gift that was eaten only during vacation.
Oranges are popular because of their natural sweetness, the many types and variety of uses available. For example, a person may consume them in juices and marmalade. He alsp cam eat them whole, or use peels to add a tangy flavor to cakes and desserts. We particularly know this popular citrus fruit for its vitamin C content. Orange can reduce inflammation and work against various disease.
Must Known Fact about Orange:
- They derive the word orange from Narang in Sanskrit and Narang from Persian. The term “orange” was first used for color and not for fruit.
- There are different types of oranges available. We can find over 600 varieties of oranges.
- Oranges are unknown in the wild. They are a hybrid of pomelo, or “sugar grapes” (which are green or yellow) and tangerine.
- The color of orange flowers is white and it has a wonderful fragrance. Orange flower is assigned as the state flower of Florida. And the reason is its fragrance and high production in the state.
Top 10 Health Benefits of Orange:
For its sweet fruit, orange trees are extensively cultivated in tropical and subtropical climates. Fruits originating from the orange tree are eaten fresh and processed as juices, making jams and jam. Orange fruit is a substantial source of fiber, thiamine, vitamin C, antioxidants and folate. Anti-inflammatory and antioxidant compounds such as phenolics and flavonoids can be found in this fruit. The peels contain phenolic compounds and flavonoids that possess antibacterial, anti-inflammatory, cholestatic, and antifungal activities. Here we will discuss the 10 amazing health benefits of Orange.
1. Oranges are antioxidant superstars
Oranges have many flavonoid antioxidants. These provide anti-inflammatory, antiviral, and antimicrobial benefits to us. They also protect against oxidative stress. This is essential for imbalancing between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects.
2. Help prevent various types of cancer:
Citrus exceeds the fresh, sour taste used to lighten food and drink. The common citrus lime in oranges is helpful in fighting many varieties of cancer. In tests on animal and human cells, researchers proved that citrus can help fight different types of cancer. These are mouth, skin, lungs, breast, stomach, and colon cancer.
3. Regulates blood pressure:
Orange does not contain any sodium, which helps keep a person below their daily limit. A cup of orange juice can increase daily potassium intake by 14%. Low sodium intake is essential to lower blood pressure. However, high potassium intake may be just as important to reduce a person’s risk of hypertension, as it can help relax and open blood vessels. Increasing potassium intake may reduce the risk of high blood pressure and stroke.
4. Prevent Arthritis:
Orange juice is a significant source of vitamin C, which has been shown to relieve arthritis pain and inflammation of joints. In addition, its phytonutrient zeaxanthin and beta-cryptoxanthin protect against oxidative damage that can lead to inflammation. According to a study published in the American Journal of Clinical Nutrition, drinking one glass of freshly squeezed orange juice daily can help reduce the risk of developing arthritis.
5. Boost Immune System:
Citrus fruits are also a great way to keep you healthy at present. This is because they are full of vitamin C, which is what you need to produce white blood cells destroying viruses, bacteria and other foreign invaders. Oranges also contain vitamin A, folate, and copper nutrients that help vitamin C keep your immune system in tip-top shape.
6. Prevent Kidney Stones:
The high vitamin C present in oranges is also excellent for kidney health. It increases the level of citrate in urine. And this helps reduce the risk of developing kidney stones. It also helps to prevent the formation of kidney stones by reducing the crystallization of uric acid. In fact, researchers at the University of Texas Southwestern Medical Center suggest that orange juice intake may be more effective than other citrus juices in the prevention of kidney stones.
7. Reduce the Risk of Diabetes:
Oranges have a low glycemic index beneficial for people with high blood sugar levels. Orange is also high in soluble fiber, which helps to slow the absorption of blood sugar. It is important to eat whole fruits instead of drinking juice. Studies have shown that eating fruit can reduce the risk of diabetes, but drinking fruit juice can increase it.
8. Maintain Eye Health:
Orange is a wonderful source of vitamin A, which is essential for eye light. It helps protect your eyes from age-related eye issues and supports the functioning of the cornea. In addition, vitamin C and all other antioxidants in orange juice may reduce the risk of developing cataracts and slow the development of age-related macular degeneration.
9. Great for Brain:
This may sound strange, but our brain requires nutrients for its development throughout life. Human beings have a lot of needs that are known to remain outside for a lifetime, and a healthy brain development is one of them. Folic acid / folate is the main compound in proper and healthy brain development. We should encourage even growing children to orange so that their early and later age brain development can improve tenfold.
10. Helps in Weight Loss:
Ladies, this may be the best benefit for you, but truth be told, and that is that oranges increase your metabolic rate and help to get rid of bad foods wonderfully. But this does not certify you to add more and more junk to your diet, because maintaining a balanced weight means a healthy lifestyle and orange comes under another regime. Even orange stimulates the smelling hormone on the skin which increases your appetite and metabolic rate.
Nutrition: One Medium-sized Orange Contains:
No fat or sodium
3 grams of fiber
12 grams of sugar
1 gram of protein
14 micrograms of vitamin A
70 milligrams of vitamin C
237 milligrams of potassium
15.4 grams of carbohydrates
Types of Oranges:
There are many varieties of oranges available. Some are sweet, and some are sour. Common types include:
- Navel orange: The most common orange variety stocked in grocery stores, navel orange gets its name from “navel”, a second fruit that spreads slightly on top of the orange, resembling the human navel. These oranges are on the big edge and have thick skin, for which they are easy to peel.
- Blood orange: The blood oranges would surprise you with their rich, ruby, almost blood-colored flesh under a thick peel from which this name originated. They are medium-sized fruits and are considered the most fragrant in the orange family, with a pungent sweet taste. Blood oranges are juicy, so you have to look at these beauties while cutting. For their vibrant and crimson color, they also make a great garnish on cakes and desserts.
- Mandarin: Mandarin oranges are a smaller alternative to regular oranges, with loose skin, a sweet taste and low acidity. Many orange cultivars fall under this Mandarin family tree – namely, Keanu and Clementine – both have their own unique characteristics and flavor profile.
- Tangerine: Small in size and sweeter than the typical orange, tangerine peels off a softer and thinner skin, making them easier to peel. They are also highly effective in combating premature skin aging, as they are high in vitamin C. If you are looking for a snack that can help with your skincare, tangerines are the best option. Every type of orange has over 100% of your recommended daily intake of vitamin C, which is higher than any other citrus fruit. All you have to do to get this key is peel and eat vitamins.
- Acid-less orange: Acid-less oranges have a lower acid content, as their name implies. That’s why we call it “sweet” oranges, but they don’t really taste much. Since they contain very little acid, which protects specific oranges against spoilage. Farmers do not produce these in large quantities, and we usually eat it instead of juice.
- Seville orange: We also know Seville oranges as citrus oranges. Due to their high acidity, we rarely peel it for dinner as a snack, but we use it for cooking. Many people use citrus oranges to make marmalade, salad dressings, or sauces.
Risks of Consuming Too Much Orange:
Oranges are very good for you, but enjoy them in moderation. Eating excessive amount of oranges has some scratchy side effects. When we eat oranges in high amounts, excess fiber content can affect digestion, causing stomach cramps and diarrhea.
People with gastroesophageal reflux disease may develop heartburn and torsion symptoms when consumed with citrus fruits. This is for their high acid content.
How to Choose and Store Oranges:
When buying oranges, look for those that are firm, smooth and heavy for their size. Do not use skin color as a sign of taste or ripening because some oranges are artificially dyed to look more vibrant, so those with green color can be as tasty as bright orange, and soft or Can avoid sticky oranges. You can stock oranges at cool room temperature. You can keep the uncut oranges at room temperature for one or two weeks and will remain in the refrigerator for 2 weeks.
What’s the Best Way to Eat Fresh Orange:
- Place a bowl on the kitchen table or counter with fresh fruit from the season.
- Make a fruit salad using strawberries, pineapples, mandarin oranges and grapes.
- Add some orange slices to the salad at lunch or dinner. Apply oranges with walnuts or pecans, a broken cheese, and a light balsamic or citrus vinaigrette dressing.
- Homemade juice. Freshly squeezed orange juice can be a tasty, refreshing and nutritious addition to a person’s morning routine. Squeezing orange juice at home will mean it has no preservatives or sweeteners.
Frequently Asked Questions About Oranges:
Q. Can Orange cut the chances of cancer?
A. According to scientists, one orange a day is the best bet to keep cancer away. Researchers believe that eating citrus fruits can reduce some instances of the disease by up to 50 percent.
Q. How many oranges should I eat in a day?
A. One orange in one day will give you 93 percent of the required vitamin C. An extra serving of citrus fruits (above your five-day) can reduce your risk of stroke by up to 20 percent.
Q. Is it ok to eat orange at night?
A. Researchers believe that vitamin C deficiency can make you wake up more often throughout the night. While vitamin C can help you stay asleep overnight, we also believe it to help prevent restless leg syndrome.
Q. Are oranges in high sugar?
A. Oranges are another great way to enjoy a sweet snack without all the calories and sugar, while also boosting your vitamin C intake. A typical navy orange has about 12 grams of sugar and less than 70 calories per fruit.
Q. Which oranges are Healthy?
A. Valencia Orange: They are considered one of the best oranges to juice. A medium sized orange of any variety contains only about 60 calories and provides 116% of the daily value of vitamin C. This also provides 13% dietary fiber; 10% folate; 8% thiamine; 7% potassium; 6% vitamin A; And 5% calcium.