Introduction

You have come across this fruit ever since your childhood; you most likely have enjoyed sinking your teeth into this delicious, sweet round fruit, whose name is similar to the colour it comes in.

Now that you have found yourself wondering about the health benefits of this fruit, you seem to have taken a lot and probably taken it for granted too.

This is an article to discuss the benefits of oranges in chest health.

Orange, known scientifically as Citrus sinensis, is a fruit in the citrus family and the most popular fruit in this family.

The orange tree is said to be one of the most cultivated fruit trees in the world, having originated in the areas surrounding Southern China, Northeast India, and Myanmar. The sweet orange was first mentioned in Chinese literature in 314 BC. It is now found to be grown in tropical and subtropical areas.

Do oranges have any effects on respiratory health?

Read on to find out how.

You may not have thought much about your breathing unless you experienced a problem with it. Can you remember when you had the flu? Or your nostrils were blocked and you found it tough to breathe, and all you wished was to breathe properly one more time.

Do you remember the feeling?

The work of breathing is one of the automatic functions of the body that we are mostly unaware of until there is a problem.

Your lungs provide oxygen, which is very important for the function of the rest of the body's organs; without oxygen, it would be very hard to survive.

Do you see now how important the respiratory system is to overall general health?

Now that we have looked into oranges and their origins and understood the respiratory system and its importance, let’s look at how oranges can help keep the respiratory system functioning as smoothly as always.

Nutritional composition of oranges

Like all citrus fruits, oranges contain a high amount of vitamin C. A single whole orange is said to contain 52mg of vitamin C.¹

Vitamin C is well known to be a potent antioxidant, which is very important in fighting diseases and helping the immune system function at its very best. 

Research indicates that getting adequate vitamin C in the diet may help prevent and treat infections. Vitamin C shields the body from foreign organisms.² 

Does this not mean that vitamin C can help combat common respiratory problems like common cold and pneumonia, amongst others, and possibly help in their prevention?

According to the U.S. Department of Agriculture,³ a cup of oranges contains:

• 84.6 calories
• 1.69 grams (g) of protein
• 0.2 g of fat 
• 21.2 g of carbohydrates
• 4.32 g of fiber
• 16.8 g of sugar
• 2 milligrams (mg) of calcium
• 0.18 mg of iron
• 326 mg of potassium

Oranges are also known to contain antioxidants like flavonoids and phenolic acid.

Oranges also contain hesperidin, an antioxidant that reduces inflammation and has been linked to cardiovascular, immune, cognitive, and bone health benefits.

Vitamin C and its role in respiratory health

Overview and role of vitamin C in the immune system

People with respiratory illnesses like pneumonia, tuberculosis, and flu are said to have reduced levels of vitamin C in them⁴ making them susceptible to these conditions.

Vitamin C has a huge role to play in preventing these illnesses as a result of its antioxidant activity, which is responsible for scavenging oxidants that could be potentially responsible for damaging intracellular structures. The body's immune soldiers, leukocytes, are said to actively use vitamin C as an ingredient when they accumulate to fight off infections in the body.

Research has shown that scurvy, a disease that occurs due to a deficiency in vitamin C, may influence susceptibility to respiratory infections.⁵

This means that individuals who have reduced levels of vitamin C or are deficient in vitamin C may be more susceptible to or at increased risk of developing severe respiratory infections like pneumonia.

Vitamin C has important anti-inflammatory, immunomodulatory, antioxidant, antithrombotic, and antiviral properties that are important for the functioning of the immune system.

The immune system is the body’s first line of defence against disease-causing organisms. If the immune system is weak, the body will easily fall victim to invading infections and develop diseases. 

One of the ways in which the immune system reacts to infection is inflammation. When there is a problem with this inflammation process, it can damage the body tissues and cause diseases.

One of the ways to control this damage is by limiting oxidative stress. Orange contains a high amount of vitamin C and folate, which play roles in limiting this oxidative stress and also support the function of many types of immune cells, for example, phagocytes, T-cells, and B-cells, to fight foreign organisms.

Oranges have also been shown to help lessen asthma and allergy symptoms because they contain flavonoids. A study done in children showed higher fruit juice consumption was associated with a lower risk of reported asthma and atopic wheeze,⁵ and, while not reaching statistical significance, increased frequency of 100% orange juice consumption tended to reduce asthma risk.

Are there benefits of preventing respiratory infections?

One of the ways in which diseases are transmitted is through inhalation of microorganisms in the air. These dangerous organisms are inhaled through the nostrils, where they settle in the respiratory tract and cause harm.

Knowing how uncomfortable most chest illnesses are, would you agree with me that there are benefits to preventing these infections?

Apart from eating foods high in antioxidants and vitamin C like oranges, there are other practical ways of preventing respiratory infections and they are

• Wearing a face mask
• Washing hands frequently
• Sneezing and coughing into tissue or the fold of the elbow
• Keep hydrated

Safe and healthy ways to add oranges to diet

You may have been eating oranges all your life and now you may be wondering, are there different ways to eat oranges?

Yes, there are. Oranges can be prepared in a multitude of ways, including eating them raw, preparing marmalade, pressing them to make juice, and more.

The zest and pulp can both be candied. They go well with fruit salads, sorbets, flans, crêpes, soufflés, ice cream, and punch.

They can also be included in savoury recipes and utilised in seafood, rice salads, chicken salads, vegetables, sauces, and salad dressings. 

Not only do oranges go well with fish, but they can also be added when preparing duck, beef, and pork.

Looking for a different way to eat your oranges that involves heat?

Here are some ideas:

• Baking: Oranges can be baked in the oven by first removing the peel and cutting them in half crosswise, then baking in the oven until hot for about 15 to 20 minutes
• Grilling: To grill oranges, first cut the orange in half crosswise or into slices, and then grill until hot and streaked with brown
• Poaching: Peel and remove all white membranes from the orange. Simmer in poaching liquid until hot
• Sauté oranges: Peel and remove all white membranes. Cut crosswise, then sauté until hot

In all of these methods, you would still benefit from the nutritional contents of oranges, whether eaten whole, juiced, grilled, or baked.

Considerations and precautions

Allergies

Allergies to oranges are rarely common, but they do exist, and symptoms of these allergies can range from mild symptoms like itching, sneezing, and tearing of the eyes to anaphylaxis. Like most allergies, there is no cure; the best thing to do is to avoid oranges to prevent these symptoms from occurring.

If you have a known allergy to citrus fruits or oranges, please see your GP or health provider so it can be registered.

Who shouldn’t eat oranges?

In general, most people can enjoy oranges without ever having a problem, although some people may need to be cautious.

First of all, oranges are said to be acidic and for people with acid reflux, it can worsen their symptoms. It is best to avoid oranges if you have been diagnosed with heartburn. Some people may also have a feeling of indigestion after eating oranges.

If you are on long-term medications, it is best to discuss with your GP or pharmacist if oranges and your prescription medications are safe together.

Summary

In conclusion, oranges are very powerful when it comes to promoting respiratory health and even preventing illnesses from occurring.

From their high vitamin C content, which boosts the immune system and fights off respiratory infections, to their antioxidant properties that fight inflammation and support lung function, oranges can be a breath of fresh air for our respiratory systems.