Oranges - Facts, Nutrition, Benefits and Risks

Table of Contents

About Oranges

Oranges are juicy, sweet and popular for its concentration of vitamin C. They are the perfect snack and also add a special tang to lots of recipes.

Hence, they are one of the most popular fruits in the world. Oranges are usually obtainable from winter through summer with seasonal variations depending on the variety.

Also, they are round citrus fruits with finely-textured skins that are orange in color just like their pulpy flesh. The skin might vary in thickness from very thin to very thick.

In addition, they are usually about two to three inches in diameter.

The Orange juice is full of nutrients. However, it does not contain the fiber found in the orange pith. Fiber is the white substance between the peel and the flesh.

Furthermore, it is also easier to consume a lot of calories when drinking orange juice than when eating an orange, according to the U.S. Centers for Disease Control and Prevention.

Orange Facts

The word “orange” is from the Sanskrit word for “orange tree” (नारङ्ग nāraṅga), probably of Dravidian origin.

Oranges were first found in 4000 B.C. in Southeast Asia, after which, they spread to India.

Orange is the fruit of the citrus species Citrus Sinensis which is of the family Rutaceae. The fruit of the Citrus Sinensis is regarded as sweet orange, while the fruit of the Citrus Aurantium is regarded as bitter orange.

They have an outer bark of bright color that covers the pulpy, juicy and sweet fruit.

There are now over 600 varieties of oranges all over the world.

Oranges are one of the most well-known fruits around the world.

They are unknown in the wild and are mixed-breeds of the pomelo, or “Chinese grapefruit” (which is pale green or yellow), and the tangerine.

Orange trees are evergreen, flowering trees, with an average height of 9 to 10 m (30 to 33 ft).

The flowers of an orange tree are white in color and have a nice scent.

Oranges contain vitamin C, fiber, potassium, and choline. These are all good for your heart, so the fruits might give your ticker a big boost. Potassium, an electrolyte mineral, is important for allowing electricity to flow through your body. This keeps your heart beating.

There are generally ten segments inside an orange.

The right conditions for growing oranges are in sub-tropical areas that have good amounts of sunshine and moderate to warm temperatures 15.5°C – 29°C (60°F – 84 °F).

Oranges contain a rich amount of vitamin A.

Orange juice is well-known as one of the healthiest beverages in the world because of its many health benefits.

Its alternately arranged oval leaves are 4 to 10 cm (1.6 to 3.9 in) long and have finely scalloped margins.

Nutrition

This part of this article talks about the interaction of nutrients and other substances in Oranges.

Orange Nutrition Facts

A medium orange (about 154 grams) contains 80 calories, 0 grams of fat, 1 gram of protein, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber).

Also, an orange covers 130 percent of your Vitamin C needs daily, 2 percent of vitamin A needs, 6 percent of calcium and 0 percent of iron.

They also contain copper, thiamin, riboflavin, niacin, vitamin B-6, folate, magnesium, manganese, pantothenic acid, phosphorus, and selenium.

Furthermore, due to their high vitamin C content (more than twice the daily need), oranges can also give your immune system a boost.

Oranges also contain Choline, Carotenoids, and Zeaxanthin.

Orange Calories

A 100g Orange contains 47 calories.

Oranges’ Benefits

Adding Oranges to your diet can be very helpful to you. Here are a few of these Orange Benefits:

#1. Stops The Formation of Cancer

The main content of the orange fruit is vitamin C. It is very important to every part of life. With this in mind, Oranges contribute much to the reduction of the risk of colon cancer.

Also, Vitamin C plays a lot of roles to improve human health. Hence, it is the main focus of cancer studies. Numerous studies prove it is effective in ending colorectal cancers.

Additionally, they contain phytochemicals like citrus limonoids and D-limonene. These help to protect the body against cancerous diseases that can affect the lungs, skin, breast and other parts.

#2. Prevents the Formation Of Kidney Stones

Orange juice aids in stopping and deforming kidney stones in the body. This is due to the presence of potassium in it.

A new study was done on 8 healthy men and 3 other men who were diagnosed with hypocitraturic calcium nephrolithiasis. Taking orange juice boosts the urinary citrate excretion to flush out the stones without going past the urinary PH level.

Hence, this study showed that orange juice is effective in flushing out stones that are already formed in the kidney.

#3. Energizes The Body

Thiamine is a type of vitamin B known as vitamin B 1 in orange. It helps in converting carbohydrates into glucose that gives rise to energy in the body.

Also, a sizable orange produces 100% thiamine (vitamin B1) which is recommended daily for your body.

Additionally, this vitamin functions majorly in the metabolism of carbohydrates to produce energy that supports the muscles and nervous systems.

#4. Regulates Blood Sugar Level

People might wonder how oranges that should increase blood sugar helps to reverse the case.

The fact that oranges contain sugar is not neglected. However, in this case, but the sugar in oranges is a monosaccharide natural sugar called fructose. It helps to moderate the blood sugar from increasing after eating.

Additionally, the fiber content in oranges helps to keep the blood sugar level normal after eating. Again, the single sugar, monosaccharide serves as energy in the body.

In as much as oranges are healthy for diabetic patients, they should not be taken in excess because it can result in the fast increase in the amount of glucose in the blood.

#5. Promotes Healthy Eye

Oranges are rich sources of Vitamin A, the Retinoids and Carotenoids which improve and maintain good vision.

Furthermore, these classes of vitamin A helps to keep the eye mucous membrane healthy. It also prevents age-related sicknesses that can cause blindness or serious eye problems.

#6. Keeps The Skin Healthy

Oranges are rich in beta-carotene which is the antecedent of Vitamin A that the body converts beta-carotene into. It helps to keep the skin and the mucous membrane healthy.

It follows a saying “an orange a day helps to keep one looking ever young even at the age of 50”. This is usually applied to most tropical fruits. It is true for oranges that have higher nutritional contents than most fruits.

#7. Stimulates Hair Growth

The presence of Folic Acid and Vitamin C in oranges assists hair growth. Also, Bioflavonoids are in Oranges. They help to circulate blood in the scalp thereby improving the growth of hairs on the head.

Furthermore, Orange juice can be mixed with honey to make hair conditioners. This excellently improves hair appearance and reduces friction between the hair strands.

Additionally, another benefit of this fruit is using its peel to treat painful infections on the breast tissue, called Mastitis. This helps with strengthening the arteries and maintaining elasticity.

#8. Helps in Proper Digestion

Oranges have high fiber content. They release the digestive enzymes that help in the normal digestion of food.

Also, taking oranges daily especially at night after dinner when the digestive system is less active reduces the risk of indigestion.

#9. Increases Libido In Men

Studies show that some of the foods and fruits we take contribute to improving sex drive. This is more in men.

Also, from the study, it was discovered that citrus fruits particularly oranges contain properties that enhance sexual desire.

Furthermore, Hesperidin is a phytonutrient in orange that helps to improve the flow of blood in the sex hormone. It also reduces the stress that causes a lack of sexual interest.

#10. Weight Loss

Adding oranges to your daily diet can be an excellent source of losing more kilograms of your body weight.

Also, fruits with high fiber content are good for weight loss. This is because they help one to keep full.

Furthermore, they are rich in craving substitutes like Folate, Vitamin C and Thiamin. These help to increase the metabolism of breaking down molecules to obtain energy.

And, this can sustain for some time during workouts or other duties.

Health Risks

Orange is a nice fruit with a very sweet taste that everyone likes taking including the aged people.

However, while taking orange, remember that excessive intake of oranges may lead to digestion problems such as cramp. This is due to the high fiber content which can cause diarrhea in some cases.

Additionally, eating oranges on an empty stomach might lead to an increase in acid production because it contains citric acid but an inconsiderable amount.

Oranges contain potassium which when in excess can be harmful to those whose kidneys are not fully functional. If your kidneys are not able to remove excess potassium from the blood, it can be deadly.