Health Benefits Of Oranges

Introduction

Oranges are popular citrus fruits that are known for their sweet and tangy flavour as well as their numerous health benefits. They are low in calories, high in fibre and packed with vitamins, minerals, and antioxidants that can help to promote good health and prevent diseases. One of the most important of these nutrients is vitamin C, a type of micronutrient that dissolves in water and acts as an antioxidant helping to protect cells from damage done by free radicals. Free radicals are naturally occurring, unstable molecules that can cause harm to the genetic material (DNA) within cells, leading to mutations that can increase the risk of cancer. Vitamin C works by neutralising these free radicals and preventing DNA damage, thereby reducing the risk of cancerous growth. Having said that, oranges are a treasure trove of nutrients that contain many compounds beneficial to human health. This article will explain everything you need to know about oranges, the nutrients they contain, the potential benefits of eating oranges and more. 

About oranges

Oranges belong to the citrus family and are cultivated on trees. While they were originally grown in China, nowadays, they are cultivated in tropical and subtropical regions across the globe.¹ These fruits are highly nutritious and beneficial for health.

Oranges are popular fruits that have been consumed for centuries and recent research continues to support their numerous health benefits. For example, one study found that consuming oranges and other citrus fruits may help to reduce the risk of stroke in people assigned female at birth (AFAB). The researchers followed over 69,000 people AFAB for more than 14 years and found that those who consumed the most citrus fruits had a lower risk of stroke compared to those who consumed the least.² Another recent study found that regularly consuming oranges and other foods containing flavonoids (chemicals with antioxidant properties present in plants) may help to reduce the risk of heart disease. The study followed over 50,000 people for more than 20 years and found that those who consumed the most flavonoid-rich foods had a lower risk of heart disease compared to those who consumed the least.³ 

Oranges are also a rich source of vitamin C, which was shown to have numerous health benefits, including boosting the immune system and promoting healthy skin. A study suggests that vitamin C may also have a role in preventing and treating respiratory infections, including the common cold.⁴

Overall, oranges are a delicious and nutritious fruit that can provide a range of health benefits. From reducing the risk of stroke and heart disease to boosting the immune system, oranges are a great addition to a healthy diet.

Health benefits of oranges

Here is an overview of some of the health benefits of oranges: 

• High in Vitamin C: Oranges are an excellent source of vitamin C which is crucial for immune system function, wound healing and the production of collagen⁵
• Antioxidant properties: Oranges contain antioxidants like flavonoids, carotenoids, and vitamin C, which, according to research help to protect the body's cells from damage caused by free radicals⁶
• Cardiovascular health: Oranges contain a compound known as hesperidin which, according to research, can help to lower blood pressure and cholesterol levels.⁷ Oranges also contain potassium, which is important for heart health and can also help to lower blood pressure. In addition, studies have found that including citrus in your diet can protect against cardiovascular disease by reducing oxidative damage and inflammation and improving the health of blood vessels⁸ 
• Digestive health: Oranges are a good source of fibre, which can help to promote bowel movement regularity and prevent constipation⁹
• Cancer prevention: The antioxidants in oranges may also help to prevent the formation of cancerous cells¹⁰
• Skin health: Vitamin C in oranges is important for the production of collagen, which helps to keep skin looking young and healthy¹¹
• Eye health: Oranges contain carotenoids like lutein and zeaxanthin, which are important for eye health and can help to prevent age-related eye diseases like macular degeneration¹²

Nutrients we can get from oranges

Oranges are a rich source of nutrients that are important for overall health and well-being. Here are some of the key nutrients found in oranges:

1. Vitamin C: Oranges are perhaps best known for their high vitamin C content. This vitamin is an essential nutrient that plays a key role in immune function, wound healing, and collagen synthesis⁶
2. Fibre: Oranges are also a good source of fibre, which is important for digestive health and can help to lower cholesterol levels. Consuming a high-fibre diet can help to reduce the risk of chronic diseases like heart disease, stroke, and diabetes¹³
3. Potassium: Oranges contain potassium, which is important for heart health and can help to lower blood pressure. One study even found that higher potassium intake was associated with a lower risk of stroke⁹
4. Flavonoids: Oranges contain flavonoids like hesperidin and naringenin, which have antioxidant and anti-inflammatory properties. Research suggests that consuming orange juice high in flavonoids improves cognitive function in healthy adults¹⁴
5. Carotenoids: Oranges also contain carotenoids like beta-carotene and lutein, which are important for eye health. Research suggests that consuming a high-carotenoid diet was associated with a lower risk of age-related macular degeneration¹²

To summarise, these are the nutritional values of an orange: 

• 60 calories
• No fat
• 3 grams of fibre
• 15 grams of carbohydrates
• 12 grams of sugar
• 1 gram of protein
• 14 micrograms of vitamin A (2% of daily recommended amount*)
• 70 milligrams of vitamin C (175% of daily recommended amount*)
• 60 milligrams of calcium (8.5% of daily recommended amount*)
• 230 milligrams of potassium (6.5% of daily recommended amount*)
• No sodium

 * daily recommended amounts are based on NHS guidelines 

Ways to include oranges in our diet

There are many easy and delicious ways to include oranges in your diet. You could try the following strategies: 

Have it as a snack: Oranges are perfect for a quick and healthy snack. They are easy to peel and can be eaten on the go. Oranges are also low in calories, making them an excellent choice for weight-conscious people.

Make orange juice: Freshly squeezed orange juice is a great way to start your day. It is a great source of vitamin C, which can help boost your immune system. However, be mindful of the sugar content in store-bought orange juice. 

Add it to your salad: Oranges can add a tangy and sweet flavour to your salad. Slicing oranges and adding them to a bed of greens, along with some nuts and a light dressing, can make for a refreshing and healthy meal.

Make orange zest: Orange zest is the outermost layer of the orange peel and is packed with flavour. It can be used to add a citrusy kick to your baked goods, marinades and sauces.

Incorporate it into your main dish: Oranges can be used to add sweetness and acidity to your main dish. Try adding orange slices to your chicken or fish dish or make a delicious orange sauce to accompany your roasted vegetables.

How much is enough?

Having one medium-sized orange can be considered as one serving towards the recommended five portions of fruits and vegetables per day. Additionally, a 150 ml glass of unsweetened orange juice can also be counted as one portion. However, it is important to note that orange juice, like other juices, can only be counted as one serving regardless of how much you consume in a day, according to the NHS guidelines. The amount of oranges recommended for consumption varies depending on age, sex, and overall health. However, some general guidelines can be followed to ensure adequate intake of nutrients.

In terms of vitamin C intake, NHS recommends an intake of 40 milligrams per day for adults aged 19 to 64. One medium-sized orange contains approximately 70 milligrams of vitamin C, so consuming one orange a day is enough to meet your daily needs. Excess vitamin C cannot be stored in your body and will be excreted in urine.

It is worth noting that consuming too much vitamin C (over 1000 milligrams) from supplements can have negative health effects, such as gastrointestinal upset and kidney stones. Therefore, it is generally recommended to obtain vitamin C from food sources like oranges rather than supplements.

Overall, consuming one to two oranges per day can be a healthy addition to a balanced diet, providing important nutrients like vitamin C, fibre, and antioxidants.

Side effects of oranges

Oranges are generally considered safe for most people when consumed in moderation as part of a healthy diet. However, there are some potential side effects and precautions to be aware of.

One potential side effect of consuming oranges is an allergic reaction. Oranges contain proteins that can cause an allergic reaction in some people, particularly those with a history of allergies to other citrus fruits or pollen. Symptoms of an orange allergy can include hives, itching, swelling, and difficulty breathing. 

Another concern related to oranges is their high acidity content, which can cause acid reflux and heartburn in some people. This is especially true for those who consume large amounts of orange juice or eat oranges on an empty stomach.

Finally, some people may experience gastrointestinal discomfort or diarrhoea if they consume too many oranges or other high-fibre foods. It is important to note that these side effects are relatively rare, and most people can safely consume oranges as part of a healthy diet.

Summary

Oranges are citrus fruits that are rich in vitamin C and other important nutrients. Consuming oranges may provide numerous health benefits such as boosting the immune system, promoting heart health, reducing the risk of certain types of cancer, and improving skin health. Oranges may also help to regulate blood sugar levels, improve digestion, and support healthy brain function. Additionally, the antioxidants found in oranges may help to protect against oxidative stress and inflammation, which can contribute to the development of chronic diseases. Overall, incorporating oranges into your diet may be a simple and delicious way to support your overall health and well-being.