Oranges And Their Anti-Ageing Properties

Introduction

Will an orange a day keep the wrinkles away? It is believed that overall skin appearance can be influenced by exogenous factors such as diet, following habits (smoking/applying sun cream), and exercise as well as genetic factors.¹ Diet and nutrition being very closely associated with skin health because it is required for all biological processes of skin.² Therefore, scientists have been studying a range of foods and their direct impact on the appearance of ‘timeless skin’.

Oranges have been identified as one of the leading fruits that is linked to the preservation of skin. They are essential for the maintenance of physiological processes as they are packed full of vitamins, antioxidants, and minerals that serve many benefits to health, well-being, and beauty.³ The main health benefit that we will be focussing on in this article is the link between oranges and their anti-ageing properties, although they are not limited to this.

Before we delve into the specifics as to why oranges are associated as being a great fruit for anti-ageing, we must understand that the effects of eating oranges will vary between people and can’t guarantee drastic changes in the appearance of skin. 

Composition of oranges 

As previously mentioned, oranges are loaded with nutritional value. In just 1 serving (165g), an orange can provide you with vitamin C, folate, vitamin B1/B2, vitamin B6 and plenty of minerals such as calcium and potassium.⁴

Vitamin C 

The most noteworthy and well-known of these is vitamin C, also known as ascorbic acid. Citrus fruits such as oranges are one of the best sources of Vitamin C. Adults between the ages of 19 to 64 need around 40mg of vitamin C a day to reap the benefits, which is attainable by eating a varied and balanced diet.

General health benefits of vitamin C 

Vitamin C has several important functions to our overall health such as protecting cells and keeping them healthy, promoting wound healing, and playing a vital role in the maintenance of healthy skin, blood vessel,s and bone formation.⁵ A lack of vitamin C could lead to scurvy which was first identified by sailors.

Vitamin C health benefits linked to anti-ageing 

As the major component of oranges is vitamin C, it plays an essential role in collagen production and preventing cell damage because it is an antioxidant, which is crucial in maintaining the appearance of skin.

1.) Role as an antioxidant 

Vitamin C is an antioxidant that can reduce the damage induced by UV light exposure or other free radicals. It will protect our cells because if the free radicals interact with our DNA they can create mutations, causing changes to the appearance of cells and thus the skin.⁶ It is believed that signs of anti-ageing are linked to the accumulation of cellular damage by free radicals, where eating a balanced diet containing vitamin C will limit this damage.⁷

2.) Role in collagen synthesis

Collagens' production rate decreases as you age. However, studies have identified that vitamin C regulates the production of new collagen which can repair damaged skin, even at an older age.⁸ Therefore, the production of new collagen will give you a youthful glow as collagen is what keeps our skin looking plump and prevents it from sagging.

Due to the benefits above, products containing vitamin C have become an increasingly popular addition to people’s skincare regime. Due to vitamin C being an active ingredient, it can brighten tired or dull-looking skin as well as protect the skin from environmental damage from UV rays, pollution and free radicals. However it must be noted that it shouldn’t be used as a substitute for eating vitamin C. 

3.) Folate

Folate acid, or Vitamin 9, acts similarly to Vitamin C. It reduces the signs of premature ageing by promoting the production of collagen as well as acting as an antioxidant that protects the skin from UV exposure. This means that drying of skin and wrinkling are less severe when you step out into the sun.⁹ Additionally, folic acid maintains moisture which helps combat any further signs of dryness which can also contribute to the accumulation of wrinkles. 

4.) Vitamin B1, B2, and B6Three of the eight B vitamins are found in small quantities in oranges. They are involved in cell renewal, stress relief, and boosting the immune system. 

• B1 - Also known as thiamine, it converts glucose into energy which helps in wound healing. It has additional functions in supporting the immune system to fight off pathogens and helping to prevent stress-related breakouts
• B2 - Also known as riboflavin, it aids in cell turnover and collagen maintenance which gives you that ‘youthful glow’
• B6 - Also known as pyridoxine which regulates mood as well as supports brain function and the immune system

Other health benefits of oranges

Here are some additional health benefits of oranges which reiterates what an important and versatile fruit it is! They play important roles in 

• Supporting the skeletal system by forming new blood vessels, muscles, cartilage, and collagen in your bones, which will strengthen them
• Fighting inflammation can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer
• Improving iron absorption which will decrease the chance of developing anaemia
• Slowing age-related macular degeneration which can lead to vision loss
• Reducing stress by lowering blood pressure and cortisol (the stress hormone) levels
• Maintaining blood sugar levels and reducing cholesterol prevent cardiovascular diseases as it is a good source of fiber

Diet

As oranges are a highly accessible fruit, you can incorporate them into your diet in many ways. First of all, the easiest way to add them to your diet is by eating them as a snack, simply just peel them and enjoy! You can also incorporate them in meals such as duck a l’orange if you’re feeling fancy or by drinking a glass of orange juice that is not from concentrate.

If you're not an orange fan, no fear! You can take vitamin supplements as an alternative. Taking multivitamins would include plenty of the vitamins that are found in oranges, plus many more, which will have a plethora of health benefits.

Be careful not to overindulge in the fruit as it could lead you to become ill or constipated. 

Summary

Although it is tempting to eat a diet consisting of just oranges after reading about the many benefits that they have on human health, it is important to eat a balanced diet. You should stick to the daily recommendations which is no more than 3 oranges per day, to take full advantage of the benefits. As previously mentioned, it is important to remember that eating one orange is not guaranteed to improve your health, as these interactions depend heavily on genetics. 

So what are you waiting for? Go and grab an orange, we know you want to.