Oranges For Healthy Skin Radiance

Introduction

You can dislike any fruit but oranges; what’s there to not love? Okay, maybe, unless you’re allergic to them. But if you’ve stumbled across this article, chances are you’ve gone to eat an orange and thought, is this good for my skin? Well, look no further – you might start eating oranges daily after reading this.

Healthy, radiant skin complexion is a visible sign of good health and strong skin barriers. The skin is a physical barrier separating the internal body from the external environment while also being a huge part of cosmetics.¹

Maintaining the skin barrier ensures your skin isn’t being damaged by or exposed to things such as harmful UV rays and chemicals. The appearance of your skin reveals a lot about your lifestyle. For a long time, nutrition has been linked with skin health. The onset and duration of skin conditions such as acne of all extremities have been associated with and affected by patterns in nutrition and diet.²  

Oranges, a low-calorie snack, are super rich in vitamin C and antioxidants. High concentrations of vitamin C are also found in the skin as it supports functions such as collagen synthesis and antioxidant protection against UV damage. Studies have recorded lower vitamin C levels in aged or damaged skin.³

There has been a link between vitamin C deficiency and the loss of skin function, such as inefficient wound healing, which signifies the role vitamin C plays in skin health.³ Therefore, fruits with high vitamin C content, such as oranges, are being found to contribute to skin radiance. Perhaps this is one of the secrets to glowing skin.

Nutritional information about oranges

Oranges are packed with vital vitamins, minerals, and antioxidants such as 2 g fiber, 0.33 mg iron, 166 mg potassium, 43 mg calcium and 59.1 mg vitamin C, just to name a few!

How oranges benefit skin radiance

Vitamin C stimulates the skin’s production of collagen, a protein that increases skin firmness and elasticity. Evidence shows collagen improves skin elasticity, skin hydration, and moisture.⁴

Vitamin C is responsible for making collagen. Collagen counteracts the skin's aging process, making the skin appear firmer and more elastic. Vitamin C is also a cofactor for prolyl and lysyl hydroxylase, enzymes that cross-link and stabilize collagen fibers, meaning vitamin C is involved in making collagen fibers directly.⁵

Vitamin C activates the transcription factors involved in collagen synthesis and regulates the messenger RNA for procollagen. This means that vitamins control the production of collagen.

Dermatologists generally agree that antioxidants reduce free radical damage, preventing wrinkles and inflammation and helping to keep the skin healthy. The antioxidants interfere with signal pathways that are associated with skin damage and protect against UV damage.⁶

Oranges are approximately 86% water.  Naturally, hydration plays a key role in preventing your skin from feeling dry. Citrus fruits like oranges are great for hydrating the skin and building collagen keeping your skin firm yet soft.

Incorporating oranges into your diet

Fresh oranges vs orange juice

Oranges are such a versatile fruit, so there are many ways to incorporate them into your diet.

Fresh oranges are the best way to get all of the goodness from the fruit. Orange juice is also an alternative. Just keep in mind, usually, there are added sweeteners or sugars along with the amount of pure orange juice in ready made drinks.

Compared to whole oranges, ready made orange juice drinks could contain:⁷

• More sugars
• Less vitamin C
• Lower folate
• Higher potassium and magnesium amounts
• Higher calories

A benefit found by scientists is that certain nutrients may be easier for your body to absorb in juice form than in unprocessed fruit.

Recommended intake

Depending on your age and whether you’re pregnant/breastfeeding or not, the recommended amount is different. There is an approximate guide available, but consulting a health professional for personal recommendations is always encouraged.

Those who smoke are advised to add further vitamin C sources into their daily recommended amount.

If you opt for orange juice, one glass of 200-250ml contains, on average, 100% of the daily requirement for vitamin C.⁸ This will, however, vary depending on the concentration of fresh orange content.

Oranges are one of your five-a-day, so one or two within a day are recommended with other fruits and vegetables. Moderation and variation are key.

Interesting ways to add oranges to your meals

• Add oranges to your smoothies for extra health and a sweet/tangy kick
• Make marmalade using orange peel
• Make a fruit salad

You may have thought of adding oranges to your dessert, but what about lunches and dinners?

Check out these creative recipes by BBC Good Food to explore ways you can add oranges to your meals!  

Considerations for individuals with dietary restrictions

If you have GERD (gastroesophageal reflux disease), oranges or even other citrus foods may not be the best option. Oranges have a high concentration of acid, which may irritate the stomach, particularly in these groups of people, and cause a flare-up of symptoms.

Kidney disease patients are also advised to avoid or limit oranges and orange juice as these are rich in potassium. For people with the condition, excessive potassium can be harmful.⁹

Other skin-boosting nutrients in oranges

Vitamin A

Aside from vitamin C, oranges are also a source of vitamin A. Vitamin A is actually responsible for the formation of new skin, as old skin cells die they are replaced with new skin cells.¹⁰ For skin radiance this means with any damaged skin or dark spots, a diet sufficient in vitamin A will reduce the time the skin takes to renew. Healthy skin is likely to regenerate quicker hence achieving an overall more radiant complexion.

Vitamin B

B complex vitamins include B3, B5, B6, B7, B9, B10, B12. Combinations of these B complex vitamins have been shown to improve wound closure rates by 25 – 30% than those without these vitamins.¹¹ The vitamin complex has also been shown to significantly increase keratinocyte production. Keratinocytes are specific skin cells that produce antimicrobial chemicals to defend against infection or injury. With increased keratinocyte production, your skin is less likely to become infected or damaged as these cells protect your skin, helping maintain healthy skin.

Minerals

Minerals cannot be made within our bodies, so we must obtain these from our diet. When it comes to skin complexion, selenium, copper, zinc, and silicon are important in skin aging.¹²

Selenium

Selenium presents antioxidant functions and protects against damage to your DNA, which means it’s another protective mechanism against UV skin damage from the sun. Selenium has also been shown to have anti-wrinkle effects.

Zinc

Zinc is also an antioxidant – it protects against free radical damage and has immune functions within the skin, meaning it can reduce inflammation and fight infection.

Copper

Copper has antimicrobial effects against bacteria, fungi, and viruses. This mineral is also involved in skin protein production and free radical protection.

Silicon

Silicon is found in healthy human tissue; its abundance is known to decrease with age. It strengthens the tissue and contributes to skin rejuvenation.

Potential side effects and allergies

Despite the joke in the introduction, an orange allergy or any citrus allergy can be dangerous. Even though they are rare, they have been reported.

Reactions to citrus fruits like other food allergies can range from skin rash and feeling sick to difficulty breathing. Always monitor changes in diet and contact a health professional should any symptoms arise.

In terms of interactions with medications, oranges are not commonly known to have any interactions however grapefruit, a different citrus fruit, is known to interfere. Check with your doctors should any medications need dietary consideration.

Summary

Turns out, oranges have so many benefits for your skin. The vitamin, mineral and antioxidant content in oranges all contribute to glowing, healthy skin so maybe start including this skin-loving fruit regularly into your diet and start seeing results!

What’s better is that all these benefits are from a naturally derived fruit, so you don’t have to worry about other chemicals and products.

Maintaining a balanced and varied diet is the most important thing to remember, so ensure you consume in moderation and feed your body healthily.

The information in this article is not meant to be substituted for advice provided by a doctor or another qualified healthcare provider. Individuals should always consult with a doctor for professional medical advice, diagnosis, or treatment.