10 Proven Health Benefits of Oranges That You Need to Know About

Nutrients in oranges

Oranges are a fantastic source of vitamin C, one orange provides nearly 100 % of the recommended dietary intake of vitamin C. They are also a great source of dietary fiber. They are also a good source of pectin, carotenes, potassium, B vitamins and folic acid.

A four-ounce glass of orange juice is equivalent to one fruit serving.

A study has revealed that 100% orange juice is more nutrient rich than most other typically consumed 100% fruit juices.

Nutritional value of oranges per 100g:

How many calories in an orange – 47
How much protein is in an orange – 0.9g
How many carbs in oranges – 12g
What is the fat content of oranges – 0.1g

How much vitamin c is in an orange:

There is 53.2 mg of vitamin C per 100g of orange, which is about the size of a small orange.

1 – Are oranges good for diabetes?

Due to the vitamin C and soluble fiber content, oranges and other citrus fruits have been listed by the American Diabetes as a superfood for diabetes.

2 – Are oranges good for cancer?

The consumption of oranges and orange juice has been shown to protect against cancer.¹ In addition, the consumption of fruits and vegetables high in vitamin C is associated with a lower risk of cancer.

3 – Are oranges good for cholesterol?

The pectin in oranges has properties just like that of the pectin in grapefruit for lowering cholesterol levels. Hesperidin has also been shown to lower cholesterol.

4 – Are oranges good for the common cold?

Oranges are high in vitamin C, and in spite of the popular belief that vitamin C is able to cure the common cold, the scientific evidence does not support the idea. There is however evidence supporting vitamin C for the prevention of colds in athletes.

5 – Are oranges good for weight loss?

Fibers in the white layer of an orange can suppress hunger for as much as 4 hours after consuming. Research shows that individuals who eat fruit like oranges have a tendency to eat less at subsequent meals in comparison to those who consume snacks like chips, snack crackers, candy or desserts.

6 – Are oranges good for kidney stones?

Citrate is necessary to stop kidney stones from forming, and research has shown that orange juice boosts levels of citrate in the urine more than any other citrus juice.²

7 – Are oranges good for peptic ulcers?

Eat an orange or drink a glass of orange juice every day to help prevent gastric ulcers. According to research, higher blood levels of vitamin C could reduce incidence of Helicobacter pylori infection by as much as 25%. H. pylori are the bacterium that can cause peptic ulcers.³

8 – Are oranges good for rheumatoid arthritis?

Oranges contain an antioxidant known as β–cryptoxanthin which research has shown to slow down the progression of arthritis.

Research has also shown that lower intakes of fruit and vitamin C are associated with an increased risk of inflammatory polyarthritis.⁴

9 – Are oranges good for the eyes

The antioxidant vitamin C found in oranges is critical to eye health. Scientists report that vitamin C can help slow the progression of age related macular degeneration and reduce the risk of cataracts.

10 – Are oranges good for the heart?

Oranges are a good source of potassium, a mineral that’s essential for heart health. Diets containing foods that are good sources of potassium and low in sodium can reduce the risk of high blood pressure and stroke.

Oranges are a good source of folate, which can help protect against heart disease. An important flavonoid in oranges is hesperidin, which has been shown to lower high blood pressure.⁵

Where do oranges come from?

The origins of the orange are thought to be in Southern Asia and from there, it spread to Syria, Persia, Italy, Spain, and Portugal. Columbus brought them to the West Indies, and Spanish explorers brought them into Florida, where they were first planted around 1875.

Spanish missionaries were responsible for introducing them to California. Approximately 80 % of America’s orange juice is made from Florida-grown oranges.