Reasons to Eat more Oranges for Good Health 

Orange is a fruit of many citrus species in the family Rutaceae. This fruit has a flavor that can vary from sweet to sour. Oranges are commonly peeled and eaten fresh raw. It can even be squeezed for juice. The peel or outer cover of the orange is edible. It contains dietary fiber, vitamin C, total polyphenols, carotenoids, and limonene. The peel also has minerals like magnesium and potassium.


Oranges are packed with nutrients and protective plant compounds such as vitamins, minerals, and antioxidants. It contains diverse phytochemicals including carotenoids and flavonoids.  This fruit has numerous volatile organic compounds producing an orange aroma, such as aldehydes, esters, terpenes, alcohols, and ketones. Oranges can provide antiviral, anti-inflammatory, antibacterial, and antifungal properties. Consuming oranges regularly can benefit your health in several ways.



Nutritional value of raw orange

100 g of raw orange provides the following nutritional value:

  • Calories: 45 kcal
  • Carbohydrates: 11.75 g
  • Sugars: 9.35 g
  • Dietary fiber: 2.4 g
  • Fat: 0.12 g
  • Protein: 0.92 g
  • Vitamin C: 53 mg
  • Vitamin E: 0.15 mg
  • Calcium: 40 mg
  • Iron: 0.1 mg
  • Magnesium: 10 mg
  • Manganese: 0.024 mg
  • Phosphorus: 12 mg
  • Potassium: 180 mg
  • Zinc: 0.05 mg


Health benefits of oranges

1. Hydrate the Body

 One orange provides about 121 grams of water. Our fluid needs vary based on age, activity level, and health status. According to studies, women need about 90 ounces of fluids daily, while men need 120 ounces. An individual gets about 20% of their fluids from food. While water-rice foods such as oranges can help with your daily requirements.


2. Protect against Chronic Diseases

Oranges contain antioxidant, anti-inflammatoryantiviral, and antimicrobial properties. As per studies, antioxidants help protect cells against damage. Oxidative stress can cause inflammation which is connected to diabetes, some cancers, and heart disease.


3. High in Vitamin C

According to studies, oranges can provide over 60% to 70% of vitamin C depending on the orange and the variety. This ascorbic acid does many things other than just boosting the immune system. It helps the body store and absorb iron. As the body requires it to heal and to form blood vessels, cartilage, muscle, and bone collagen.

4. Supports Gut Health

Orange has a good amount of dietary fiber. This fiber lowers cholesterol, controls blood sugar levels, and keeps the bowels healthy. As we know fiber even helps you feel full longer. This means that an individual will eat less and maintain a healthy weight. 

5. Good Source of Folate

Folate, also known as vitamin B₉ and folacin. Our body requires B vitamin folate to make DNA and other genetic material. It even helps the cells divide. As per research, folate is important for pregnant women, the folate prevents birth defects in fetal brains and spines.

6. Work with the Pith

Usually, people avoid the pith. It is the stringy, spongy white part, the pith is between the peel and the fruit. It tastes bitter. But do you know the pith is loaded with calcium, fiber, vitamin C, and immune-boosting flavonoids? However, it provides many benefits.


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