Oranges: Nutrition & Health Benefits

Oranges are known for their refreshing taste and impressive health benefits. These citrus fruits are packed with essential minerals and vitamins, and they offer several health benefits. They boost the immune system, support heart health, aid digestion, and improve skin health. Including oranges in your diet can improve your overall health and well-being. Read on to learn about the nutritional value and benefits offered by oranges and the advantages of drinking orange juice.

Nutritional Value of Orange Fruit

Oranges are a rich source of vital vitamins and minerals. According to USDA, a medium-sized orange (about 131 grams) provides:

• Calories: 62

• Vitamin C: 69.7 mg, which is 77% of the daily value

• Folate: 39.3 mcg, which is 10% of the daily value

• Potassium: 237 mg, which is 5% of the daily value

• Fibre: 3.14 grams

Health Benefits of Oranges

Oranges have numerous health benefits. Here are some of the orange benefits you should know about —

1. Boosts Immune System

Oranges contain a high Vitamin C content. Vitamin C stimulates white blood cell (WBC) production, which is essential for fighting infections.

2. Promotes Heart Health

Being a natural source of potassium and flavonoids, oranges support heart health by maintaining healthy blood pressure levels and cardiovascular function.

3. Aids Digestion

The dietary fibre in oranges promotes healthy digestion by preventing constipation and regulating bowel movements.

4. Enhances Skin Health

Vitamin C is crucial for producing collagen, which helps maintain firm and youthful skin. Regular consumption of oranges can contribute to a healthier complexion.

5. Reduces Inflammation

Oranges contain antioxidants like flavonoids and carotenoids, which can help reduce inflammation and lower the possibility of diseases like arthritis and cancer.

6. Supports Eye Health

Oranges contain vitamin A and other antioxidants beneficial for eye health, potentially reducing the risk of age-related macular degeneration.

Advantages of Drinking Orange Juice

Drinking orange juice can give you many essential minerals and vitamins. Here are the benefits of including orange juice in your dietary intake —

1. Hydration

Orange juice is mostly water, making it an excellent hydrating beverage.

2. Iron Absorption

Vitamin C in orange juice enhances iron absorption from plant-based foods, benefiting individuals with iron-deficiency anaemia.

3. Antioxidant Boost

Freshly squeezed orange juice retains many antioxidants in whole oranges, which help fight oxidative stress and inflammation.

4. Enhanced Immune Function

Regular consumption of orange juice can help keep the immune system strong and reduce the duration of common colds.

Whole Orange Vs. Orange Juice

• Whole oranges are generally considered better nutritionally as compared to juice because they provide fiber and fewer concentrated sugars.

• In terms of calories, whole orange has fewer calories than an equivalent volume of orange juice.

• Eating a whole orange can contribute to feeling fuller due to its fiber content as compared to drinking juice.

• Whole oranges with their high fiber content may have a lower glycemic impact as compared to juice which may contain higher amounts of sugars.