How healthy is an orange? Read the 7 benefits here

Oranges are sunny, sweet thirst quenchers. Moreover, they have numerous health benefits. In this article you can read how oranges help you stay healthy.

You can also read whether oranges help you lose weight.

Contents:

• Facts about oranges
• Health benefits
• Nutritional value
• Oranges and weight loss

Facts about oranges

• Oranges originally come from China.
• The name ‘orange’ is derived from orange. China used to be known as Sina.
• Oranges are citrus fruits and come from the orange tree (Citrus sinensis).
• Before the 20th ^century, the orange was an expensive delicacy that was only eaten on special occasions [1].

The health benefits of oranges

Oranges are known for their high vitamin C content . The fruits also contain many other vitamins and minerals. That makes oranges very healthy.

We have listed the 6 benefits of these tropical fruits for you.

1. Strengthen the immune system

Oranges are packed with vitamin C. According to an article in Pharmacognosy Reviews, this vitamin protects us against free radicals. Since excess free radicals damage the body and can cause chronic diseases, the vitamin C in oranges can help prevent this.

This reduces the burden on our body and can strengthen the immune system’s response [2,3]. There are also indications that vitamin C can help reduce the risk of heart disease [11].

Not only oranges contain a lot of vitamin C. You will also find large amounts of this vitamin in melon and strawberries .

Summary: Oranges contain a lot of vitamin C, which is good for our resistance.

2. Beneficial for blood pressure

Eating oranges can help lower blood pressure, because oranges contain a lot of hesperidin . Hesperidin is mainly found in citrus fruits and is also called vitamin P.

Research shows that orange juice containing hesperidin has a blood pressure lowering effect, which means that it can be assumed that this substance can help lower blood pressure [4-6].

Your brain also benefits from this substance. The American Journal of Clinical Nutrition reported in 2015 that the substance can contribute to better brain function [10].

Summary: Oranges contain a compound that may help lower blood pressure.

3. Protect the cells

Research has shown that the health of the cells in the bone marrow and intestines is better maintained thanks to oranges. The large amount of vitamin C in this fruit can contribute to the prevention of mutations in the DNA.

Not only vitamin C in oranges helps to keep the body cells healthy. The substance limonene in the peel also contributes to the health of our cells. For example, research shows that limonene can contribute to the health of the mouth, skin, lungs, chest and stomach [12].

A 2002 study also showed that children’s blood remains healthier if the child regularly consumes oranges and bananas in the first two years of life [2,7].

Summary: The vitamin C in oranges has a positive effect on the health of the body’s cells.

4. Healthy cholesterol levels

The fiber in oranges can help lower cholesterol levels by helping to remove excess cholesterol. This is evident from a 2010 study.

In this study, the researchers saw that the bad cholesterol (LDL cholesterol) of test subjects with high cholesterol levels decreased after they drank orange juice for 60 days [2,8].

A study in Nutrition Research shows that the cholesterol levels of people who consumed citrus fiber for four weeks were reduced by almost 11% [13]. In addition to oranges, other fiber-rich foods also have a beneficial effect on cholesterol.

Summary: The fiber in oranges helps clear up excess cholesterol.

5. A beneficial effect for diabetics

The fact that oranges are rich in fiber is not only beneficial for cholesterol levels, but also for blood sugar levels. Studies have shown that blood sugar levels in people with type 1 or 2 diabetes are more stable when they consume sufficient fiber [2,7].

Oranges naturally contain fructose (fruit sugar). If fructose is eaten in combination with fiber, the fructose is released more slowly. Your body then has more time to burn the fructose.

Important to know : avoid orange juice from the carton. This usually contains a lot of fructose, while it contains hardly any fiber. Almost all fibers are lost during the production process.

Summary: Oranges contribute to stable blood sugar levels due to their fiber content.

6. Ensure healthy skin

Vitamin C protects the skin against damage (from the sun, for example) and is necessary for the production of collagen: a substance that keeps the skin supple.

Because oranges contain a lot of vitamin C , eating this fruit can contribute to healthier and younger-looking skin [2,7]. The fibers in oranges also have a beneficial effect on skin health. They contribute to healthy skin flora. If our skin flora consists mainly of beneficial bacteria, our skin will flourish [14,15].

Other fruits and vegetables that contribute to healthy skin are blackberries and broccoli .

Summary: The vitamin C content in oranges contributes to the formation of firming collagen in the skin.

7. Help prevent anemia

Vitamin C helps with the absorption of iron from plant foods. Because oranges contain a lot of vitamin C , this fruit can help prevent iron deficiency anemia [16,17].

For better absorption of iron from food, combine iron-rich foods (such as apricot and parsley ) with products that contain vitamin C.

Oranges also naturally contain citric acid , which also helps with the absorption of iron from food [16,17]. In this way, this fruit is twice as powerful when it comes to preventing iron deficiency anemia.

Summary: The vitamin C in oranges supports the absorption of iron from food.

Nutritional value of oranges

A medium orange of 131 grams contains the following nutritional values ​​[9]:

• Energy: 62 kcal (calories)
• Carbohydrates: 12 grams
  – Sugars: 12 grams
• Proteins: 1 gram
• Fats: 0 grams
• Fiber: 3 grams

Vitamins and minerals:

• Vitamin A: 6% RDA
• Vitamin C: 116% RDI
• Vitamin E: 1% RDA
• Vitamin K: 0% RDA
• Folic acid: 10% RDA
• Calcium: 5% RDA
• Magnesium: 3% RDA
• Potassium: 7% RDA
• Copper: 3% RDA
• Manganese: 2% RDA

In addition, an orange also contains vitamins B1, B2, B3, B5 and B6, and the minerals iron, phosphorus, selenium and zinc.

Oranges and weight loss

Oranges can help with weight loss . This is possible because the fruits are rich in nutrients. This orange fruit also has a low glycemic index (which makes losing weight easier).

Please note: Despite the low glycemic index, oranges do contain fruit sugars. These can make losing weight more difficult. That is why our advice is to eat a maximum of two portions of fruit per day if you want to lose weight.

Additional tips for when you start eating oranges

Tip 1: Eat one to two oranges (or other fruit) per day.
This gives you enough healthy nutrients to experience the health benefits of oranges. You limit the intake of fruit sugars sufficiently so that you do not experience any problems with losing weight.

Tip 2: Combine oranges with other healthy foods.
You can eat oranges ‘loose’ as a snack, but you can also use them in a dish. Think about:

• A salad with orange, chia seeds, walnut and avocado
• Grilled salmon with broccoli and orange dressing
• A green smoothiewith orange, strawberry and banana

Although oranges can contribute to weight loss, there are more factors that influence weight loss. Losing weight starts with eating the right foods , drinking enough water and reducing stress .