Oranges: Nutrition, Benefits And Diet

Oranges: Nutrition, Benefits And Diet

Oranges Nutrition, Benefits And Diet

Oranges are the most popular fruit. And they are a type of low calorie, with highly nutritious citrus fruits.

Oranges are healthful and very important to use in diet plans and contribute to strength, also good for skin and it has many health benefits.

Oranges are known for their popular natural sweetness taste, also there are many different types available and diversity of uses.

You can consume them in juices, eat them whole, and use them to flavor cakes and desserts.

They are most grown in warm regions of the world basically in eastern Asia.

The oranges are the best  source of fiber, vitamin C, folate and antioxidants and with many health benefits.

Here is the best detailed information about oranges.

Oranges Nutrition Facts

Here are the oranges nutrition facts in about a one large orange (100 grams).

  • Calories: 47
  • Total fat: 0.1 grams
  • Potassium: 181 mm
  • Carbohydrate: 12 grams
  • Dietary fiber: 2.4 grams
  • Sugar: 9 grams
  • Protein: 0.9 grams
  • Vitamin C
  • Calcium

Oranges are composed of carbs and water, with small amounts of fat, calories and protein.

The orange provides the same percentage of a person’s daily requirements according to the United States Department of Agriculture(USDA).

oranges also contain very important nutrient which is called choline and zeaxanthin. This is important nutrient helps with sleep, learning, muscle and memory.

zeaxanthin is a type of carotenoid antioxidant that can help reduce inflammation.

And  sugar contains a low glycemic index of 31-51. This helps to measure how quickly sugar enters into your bloodstream after a meal.

Hence, low glycemic index values are associated with many numerous health benefits.

Vitamins and minerals

Oranges are a good source of many vitamins and minerals, mainly great in vitamin C, folate, thiamine, and potassium.

  • Vitamin C: Oranges are a great source of vitamin C  one large orange contains 88% of daily needs.
  • Thiamine: vitamin B also called vitamin thiamine is found in a wide variety.
  • Vitamin B9: It is also known as folate or folic acid, and it is found in many plant foods.
  • Potassium: oranges are a good source of potassium. If you intake a high amount of potassium that can reduce the blood pressure in people who already have high level blood pressure and also reduce risk of heart disease.
  • It also contains a small amount of other vitamins and minerals like calciummagnesium and vitamin A.

A number of vitamins and minerals are found in oranges including vitamin C, vitamin B, calcium, magnesium, and vitamin A.

Health benefits of oranges 

Some studies indicate that regular consumption of oranges is beneficial for health.

1. Heart health

Heart related problems nowadays are a common cause of premature death.

Oranges have compounds called flavonoids that have protective effects against heart disease.

If you intake regular orange juice for one month it has a blood thinning effect and helps to reduce blood pressure significantly.

It also decreases the blood cholesterol level because of intake of regular isolated fibers from citrus fruits.

2. Cancer prevention 

Oranges are the great source of vitamin C that helps combat the formation of free radicals that cause cancer.

Regular intake of vitamin C is necessary and very beneficial, the amount a person would need for the desired therapeutic effects on cancer.

According to researchers vitamin c plays a key role in immunity and can helpful for improving immune system during or after cancer treatment.

It is also helpful for reducing growth of cancer cells and acts as a therapeutic against certain types of cancer.

3. Kidney stone prevention

Oranges are a good source of citric acid which can help to prevent kidney stone formation. Potassium citrate and citrates in oranges seem to have the same effects.

4. Diabetes 

A large orange (100g) contributes 2.4 grams of fiber, which is nearly 9% of daily needs of fiber requirements.

Many studies found that fiber can  improve some factors that contribute to diabetes development and progression.

Weight control is also important for reducing the risk of diabetes, as obesity and overweight can develop type 2 diabetes.

Fiber is more important because, body processes fiber slowly than other nutrients, so it can help a person feel fuller for longer and reduce the urge to eat snacks throughout the day.

You can reduce type 2 diabetes by following diets that contain fruits and veggies can also help to control blood sugar level and disease progression.

5. Oranges benefits for skin

Consuming regular enough vitamin C can help a person maintain skin health.

Vitamin C contributes to collagen production. And collagen is the main support for the skin and promotes wound healing and improves skin strength.

Vitamin C improves skin health and oranges are a great source of vitamin C, it is helpful for skin including appearance, wrinkling, elasticity and roughness.

Whole oranges vs orange juice

orange juice is easily available in the market packed or fresh both and very popular drink for all.

but they are some differences between pure orange juice and whole oranges it that juice has less fiber.

Packed juice contains added sugar result fruit juice consumption can become excessive and may contribute to weight gain and health problems.

Eating whole oranges is healthier than drinking orange juice. fruit juice tend to be high in sugar and not as filling as whole fruit.


First winter is the best time to ripe fruits and vegetables. And perfect time to buy citrus fruits.

There are several different types of oranges available like:

  • Navel
  • Mandarin
  • Cara cara
  • Blood oranges
  • Valencia
  • Seville
  • Jaffa  

Tips for using orange in the diet:

  1. Oranges are the best  in the morning break fast time. In the morning people choose them as a snack, rather than a less healthful option.
  2. Make a fruit salad using more fruits like applesbananas, pineapple grapes and orange.
  3. You can also add a slice of ranges into your salad for lunch or dinner.
  4. Home made Orange juice is also a health and easy option to intake for daily required nutrients.
what happens if you eat oranges everyday?

if you are eating lot of oranges fiber content can affect digestion causing abdominal cramps, and diarrhea. but if you are eating in decent amount as per diet plan that there is no problem.

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