What are the benefits of eating orange?

Orange is high in nutritional values and enjoying oranges regularly can provide many health benefits

Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness. They are popular with athletes because they can be easily eaten for a burst of energy. Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall health and well-being.


Eating oranges provides many benefits. They are rich in Vitamins C and A, flavonoids, antioxidants, calcium, magnesium, potassium, dietary fiber etc. Oranges have more than 60 flavonoids and 170 phytonutrients that have been shown to have anti-inflammatory, anti-tumour and anti-oxidant properties.
It is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.Botanically, orange is the citrus fruit belonging to the family of Rutaceae of the genus; Citrus and scientifically known as "Citrus sinensis." 

An orange is a real powerhouse of phytochemicals which may help to prevent age related illness. Phytochemicals are plant chemicals that appear to offer no nutritional benefit for the body, but combine together to give protection to cells. This is already seen in plants and scientists believe that the same effect occurs in human cells. Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes.

Here are some of the health benefits for oranges.

1) Natural source of Vitamin C

Oranges, like other citrus fruits, is an excellent source of vitamin C (provides 53.2 mg per 100 g, about 90% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.

2) Appetite booster
Studies have shown that the pectin present in oranges can help to suppress appetite for up to four hours after eating. This means that oranges are an excellent food for dieters.

3) Anti aging
Oranges help to activate the body's own detoxification process and even the skin and zest of this fruit contain anti-oxidants which help to transport oxygen around the body and protect the skin from free radicals which cause signs of aging. In other words, eating oranges can help to keep the wrinkles away.

4) High in fiber
Oranges are an excellent source of dietary fiber and can be added to salads. Slices of orange can really liven up a boring salad, especially if you are watching your weight.

5) Lowers cholestrol
Oranges are full of soluble fiber, which is especially beneficial for lowering cholesterol levels. Soluble fiber attracts water in your gut, forming a slow-moving gel. As this gel substance travels through your intestinal tract, it picks up some of the excess cholesterol compounds and pushes them out through fecal waste. Your cholesterol levels will go down over time, decreasing your risk of suffering from heart disease.

6) Helps prevent cancer
Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer. It also helps to fight skin, lung, breast and liver cancer.

7)Prevents Kidney Diseases
The regular intake of orange juice prevents kidney diseases. It also reduces the risk of forming calcium oxalate stones in the kidney. But take the juice in moderate amounts. Otherwise it can cause the decay of bones and teeth.

8) Boosts Heart Health
Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia. 
Oranges are a good source of vitamin B folate which helps to support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium, thus protects the heart.

According to a study in Finland, women who ate oranges regularly had 50% less risk of heart disease compared to those who didn't eat them regularly. This is thought to be because the flavanoids in this fruit are helping to protect the cells. One orange provides more than 7% of the daily requirement of potassium which is needed to keep the fluid levels within the body in proper balance.

9) Promotes good vision
Oranges are rich in vitamin A, which includes a group of compounds that protect your eyes. Carotenoid compounds of vitamin A, like lutein, beta carotene and zeaxanthin, can help prevent age-related macular degeneration, a condition that leads to blindness.

10) Fights Against Viral Infections
Studies show that the abundance of polyphenols in oranges protects against viral infections.

11) Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

12) Promotes bone health
Oranges are also good for your teeth and bone. They are rich in calcium. The high level of calcium in oranges helps to keep the bones and teeth strong.

13) Good for mens
Orange is also good for men because it helps keep their sperm healthy. According to studies, there is a compound in orange called folate. Folate is said to contain nutrients good for the health of a sperm. Folate besides keeping the sperm healthy also protects it from genetic damage.

14) Provides Smart Carbs
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.


Oranges are highly beneficial for your body. A medium, 2 1/2-inch orange offers lots of vitamins, minerals and fiber, all for a measly 60 calories. While orange juice is also full of nutrients, you'll miss out on fiber, so it is better to consume the whole fruit. Oranges are easy to tote around, since the thick skin protects them from bruising. Toss one in your bag for a quick mid-morning snack, add orange wedges to a grilled chicken salad or find other ways to add more oranges to your diet

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