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Health Benefits of Oranges, According to a Nutritionist

Orange is known to have several health benefits and is among the most popular fruits around the world. Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. They’re mainly available in two categories — sweet and bitter, with the former being the type most commonly consumed. Generally an orange should have smoothly textured skin and be firm and heavy for its size. These will have higher juice content than those that are either spongy or lighter in weight. Let’s find out the benefits of Oranges with Newyearzz!

Oranges are water-rich  

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One medium orange provides four ounces (or a half cup) of water. Roughly 60-70% of the human body is made of water, and it’s required for every bodily process. According to the Institute of Medicine, women 19 and over need 2.7 liters of total fluid per day (about 11 8-oz cups) and men need 3.7 (about 15 8-oz cups). But that’s total fluid, not just beverages. Foods can provide 20% of your daily fluid needs, and water-rich foods like oranges contribute even more to the daily requirement. Consuming enough daily fluid helps support mental and physical energy, improve circulation, optimize organ function, flush out waste, and maximize metabolism.

Benefits of eating oranges

High in Vitamin C
Oranges are an excellent source of vitamin C. One orange offers 116.2 per cent of the daily value for vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get of free radicals that cause damage to our DNA.
Healthy immune system

Benefits of eating oranges

Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections.

Prevents skin damage
Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!

Lowers cholesterol
According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called Polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs without side effects.

Controls blood sugar level
Fibre in oranges help by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes. Moreover, oranges have simple sugars. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many oranges in one go. Eating too much can spike insulin and may even lead to weight gain.

Lowers the risk of cancer
Oranges contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build body’s immunity – they help in fighting cancer. The fibrous nature of the fruit also makes it cancer protective. According to a study, up to 15 per cent of cancer cases happen because of mutations in the DNA, which can be prevented with Vitamin C.

Oranges are antioxidant superstars

Benefits of eating oranges

Flavonoid antioxidants in oranges provide anti-inflammatoryantiviral, and antimicrobial benefitsThey also defend against oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects.

The antioxidants in oranges may also protect your mental health. A study published in the American Journal of Clinical Nutrition found that higher flavonoid intake may be associated with lower depression risk, particularly among older women. A higher flavonoid intake is also linked to the prevention of weight gain and reduced body fat.

Healthy ways to eat oranges

Oranges are fantastic as is, but you can also add them to overnight oats, garden salads, stir-fry, chilled whole-grain dishes, savory lettuce wraps, and slaw. When including an orange as a snack, combine with nuts or seeds, nut-based cheese or yogurt, or even herbed olives. And mix it up by incorporating different varieties, including navel, blood, and mandarin.

Cynthia Sass, MPH, RD, is Health‘s contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

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