Oranges have a sweet, distinct flavour and are packed with vitamins, minerals, and other nutrients. One of the main reasons oranges are so popular is that they are relatively low in calories. A medium-sized orange contains just 62 calories. That’s less than a single gram of fat and only 1.5 grams of natural sugars. Compared to other fruits, oranges are low in calories and contain few carbohydrates.
Oranges are loaded with essential nutrients that can help you reach your health goals. A single orange provides plenty of vitamin C, vitamin A, potassium, and fibre.
Vitamin C is an antioxidant that can help protect your body from damage caused by free radicals and reduce inflammation. Vitamin A helps boost immunity and promotes healthy eyesight. The high amount of potassium in oranges helps maintain healthy blood pressure and muscle strength.
A single orange provides about 10-15 percent of your daily recommended intake of fibre. Eating foods high in fibre can help keep you feeling full for longer, reducing your overall calorie intake.
Oranges are also packed with other beneficial nutrients, including magnesium, copper, and vitamin E. All of these nutrients contribute to better overall health and can help protect your body from disease.
What are some nutritional facts about oranges?
The nutrient value of 100 g of orange according to the United States Department of Agriculture (USDA) is as follows:
Water: 86.7 g
Energy: 52 kcal
Carbohydrate: 11.8 g
Fibre: 2 g
Sugars: 8.57 g
Calcium: 43 mg
Magnesium: 10.7 mg
Potassium: 166 mg
Phosphorous: 23 mg
Sodium: 9 mg
Vitamin C: 59.1 mg
What are the health benefits of oranges?
1. Rich in vitamins and minerals
Oranges are an excellent source of vitamins and minerals, including vitamin C, thiamin, folate, and potassium. Vitamin C is important for maintaining a healthy immune system, while thiamin helps the body convert food into energy. Folate helps with cell growth and development, and potassium helps maintain normal blood pressure.
2. High in fibre
Oranges are a good source of dietary fibre, which helps keep your digestive system healthy and can help lower cholesterol levels. Eating foods high in fibre can help you feel fuller for longer and can help prevent constipation.
3. Good for the skin
Oranges are rich in vitamin C, which is essential for healthy skin. Vitamin C helps protect your skin from free radical damage and helps keep it looking younger and healthier.
4. Boost the immune system
The high vitamin C content in oranges helps boost the immune system, making it easier for your body to fight off illnesses and infections.
5. Aid in weight loss
Oranges are relatively low in calories but high in fibre, making them a great addition to a weight-loss diet. The fibre helps keep you feeling fuller for longer, so you’re less likely to snack on unhealthy foods.
6. Promote heart health
Oranges are a good source of folate and potassium, both of which can help reduce your risk of heart disease. Folate helps reduce homocysteine levels in the blood, which is associated with an increased risk of cardiovascular disease. Potassium helps reduce blood pressure and can help reduce the risk of stroke.
7. Reduce the risk of cancer
Oranges are packed with antioxidants, which can help reduce the risk of certain types of cancer. Studies have shown that people who eat foods high in antioxidants, such as oranges, have a lower risk of developing certain types of cancer, such as lung and breast cancer.
Which is better - whole oranges or orange juice?
Whole oranges contain more dietary fibre and natural sugars than orange juice as some of the fibre and some sugars are lost when oranges are juiced. Whole oranges also contain more vitamins, minerals, and antioxidants than orange juice. However, whole oranges contain more calories than orange juice as some of the juice is lost when oranges are juiced.
What are the potential risks of oranges?
Oranges are a popular and tasty fruit. They are packed with vitamins and minerals that can provide health benefits. However, they do come with some potential risks.
1. Allergies
Oranges can cause allergic reactions in some people. Symptoms can include itching and swelling of the lips, tongue, and throat, as well as difficulty breathing.
2. Acid reflux
Oranges are a high-acid food, which can cause and/or worsen acid reflux in some people.
3. Contamination
Oranges can be contaminated with bacteria, such as Salmonella, and parasites, such as tapeworms. It is important to wash them thoroughly before eating them.
4. Interaction with medications
Oranges can interact with some medications, such as blood thinners, antibiotics, and anti-anxiety medications. It is important to talk to your doctor or pharmacist before consuming oranges if you are taking any of these medications.
5. Excessive consumption
Eating too many oranges can cause an upset stomach, diarrhea, and other digestive problems. It is best to limit your intake to no more than two oranges per day.
Despite these potential risks, oranges are still a nutritious and delicious part of a healthy diet. It is important to remember to wash them, limit your intake, and talk to your doctor or pharmacist if you are taking any medications before consuming them.
How do you store oranges?
Oranges should be stored in a cool, dry place with plenty of air circulation. If storing oranges at room temperature, they should be kept away from direct sunlight. If storing oranges in the refrigerator, they should be placed in a sealed plastic bag.
Frequently Asked Questions:
What happens if I eat oranges every day?
Eating oranges every day can provide many health benefits, such as providing a boost of vitamin C, aiding in digestion, and helping reduce inflammation. Eating too many oranges, however, may lead to digestive discomforts, such as an upset stomach, and may also cause an increase in blood sugar levels, which could be a problem for people with diabetes.
How many oranges should I eat in a day?
It is generally recommended to eat no more than two oranges per day.
Are oranges good for weight loss?
Yes, oranges can be a great part of a healthy weight-loss diet. They are high in fibre and low in calories, and they contain important vitamins and minerals that can help keep you healthy.
Which is healthier for you, an orange or an apple?
Both fruits are nutritionally beneficial. Oranges are high in vitamin C and may help reduce your risk of several diseases, while apples are high in fibre and antioxidants. Both fruits are excellent sources of vitamins, minerals, and other nutrients.
