In this article, you will be equipped with top health benefits of oranges and its nutrition facts.
Orange is believed to has its origin in Asia, spreading from southern China and Indonesia to India. The first appearance of oranges in Middle East was around the 9th century and 600 years after, sweet oranges appeared in Europe. During the last years of the 15th century, orange trees were brought to the New World.
The cost of oranges was very high before the 20th century, so it was not a popular fruit. When technology reduced the burden of transportation and storage, its price started to go down significantly and its consumption was worldwide. Nowadays, oranges are produced most in the United States, Brazil, Mexico and China.
Orange Nutrition Facts
This fruit has been well-known as a rich source of vitamins, minerals, and essential nutrients. 100 grams of orange provides about 47 calories. Its main content is water which makes up for 87 percent. The second important component is carbs, most of which exist in the form of simple sugars. That’s why orange is very sweet.
Besides, orange is full of fiber. You can meet 18 percent of the needed amount of fiber a day if you consume a large orange, equal to about 184 grams (1). And it will be such a mistake if we forget the most significant nutrient of orange – vitamin C. If you want to absorb a sufficient amount of vitamin C per day, simply consume a large orange. Other compounds in orange include potassium, folate and thiamin.
As orange is a member of the citrus family, the high content of citric acid is another improtant nutrition fact of orange. It is also rich in carotenoids (2) that are strongly antioxidant.
Health Benefits of Oranges
With such a long list of healthy, essential nutrients, there is no doubt that orange has many positive impacts on our health. Let’s find out top 5 amazing health benefits of oranges.
1. Strong Immune System
Thanks to its abundance of vitamin C, one of the best and well-known health benefits of oranges is to boost our immunity significantly. As the primary water-soluble antioxidant, vitamin C plays a vital role in eradicating free radicals from the body and reducing the risk of diseases considerably. It can help you stay away from simple problems, such as common cold or flu, to more serious health diseases, like cancer (3).
Orange is known as one of the best home remedies for many disorders, which are caused by a weakened immune system and the bacterial infections. Therefore, it is a good idea to consume it regularly so as to avoid these problems as much as possible.
2. Heart Health
While heart disease is estimated to be one of the leading fatal problems, oranges can really help you erase worries over this problem. The presence of flavonoids in oranges is the key factor to the protection against heart diseases. According to clinical studies, those who consumed orange juice regularly in a month were less likely to experience high blood pressure.
Orange’s considerable amount of fiber also matters, as it is effective in reducing the level of blood cholesterol.
3. Prevent Kidney Stones
Another health benefit of oranges is to reduce the possibility of kidney stone formation. Its high content of citrates and citric acid will also give those who already suffer from this problem an effective relief.
4. Skin Care
One of the most important health benefits of oranges is to support skin care. Its abundance of vitamin C will make your skin stay healthy and reduce the damage from sun rays and pollution on the skin. Furthermore, orange is also commonly used to cope with aging signs, like wrinkles. To gain the best benefits from orange, you can either consume it or apply it over the skin regularly (4).
Vitamin C has many great impacts on our body and one of them is to enhance the function of digestive system. The amount of fiber also contributes to lowering the cholesterol and blood sugar level, which might trigger many more serious problems. In addition, orange is one of the best home remedies to cope with stomach ache, diarrhea or constipation.