We all know benefits of eating one apple every day, but knowing how many antioxidants, microelements and other health-improving substances are contained in an orange, it is safe to say that oranges can be just as effective and useful as apples. The nutritional compound profile in orange includes many plant fiber, vitamin C, folic acid, thiamine and potassium, which are required by the human body throughout the day.
Eating oranges — along with the use of orange juice — is associated with many health benefits, ranging from reducing the risk of heart disease to fighting cancer. There are many varieties of oranges that you can enjoy and get health benefits, ranging from kumquats to clementines.
In the article we will consider the beneficial properties of oranges, as well as possible health risks associated with their use. We will also study the history and types of oranges, compare oranges with apples, as with the most popular fruit on the planet.
Nutritional value of oranges
Oranges, like all citrus fruits ( grapefruits , lemons, pomelo) contain a low number of calories and a good amount of fiber, vitamin C, as well as a number of other important vitamins, minerals and antioxidants.
One large orange (about 184 gr.) Contains approximately:
Calories : 86.5 kcal
Carbohydrates : 21.6 grams.
Protein : 1.7 gr.
Fat : 0.2 gr.
Cellulose : 4,4 gr.
Vitamin C : 97.9 mg. (163%)
Folic acid : 55.2 mcg (14%)
Thiamine : 0.2 mg. (11%)
Potassium : 333 mg. (10%)
Vitamin A : 414 IU (8%)
Calcium : 73.6 mg. (7%)
Vitamin B6 : 0.1 mg. (6%)
Pantothenic acid : 0.5 mg. (5%)
Magnesium : 18.4 mg. (five%)
In addition to the nutrients listed above, oranges also contain copper, riboflavin, phosphorus and manganese.
Keep in mind that these data are typical for fresh oranges. Orange juice, for example, has more calories and sugar and less fiber.
Health benefits of oranges
Let’s allocate seven main useful properties of an orange for a human body.
1. They contain a high level of antioxidants
All citrus fruits and oranges in particular, are filled with antioxidants that promote health. Antioxidants are compounds that fight free radicals to prevent oxidative stress and protect against chronic diseases. Antioxidants are believed to play a role in preventing the development of conditions such as heart disease, cancer and diabetes.
In particular, oranges contain many bioflavonoids, such as hesperidin and hesperitin, which, as shown by in vitro studies, help neutralize free radicals, reduce inflammation and oxidative damage to cells.
2. Strengthen immunity
Oranges are one of the best sources of vitamin C, having in their composition 163% of the dose that you require throughout the day, all in one fruit. In addition to its powerful antioxidant properties, vitamin C is also honored for its ability to improve immune function.
A review published in the American journal Annals of Nutrition & Metabolismshowed that getting enough vitamin C can help reduce symptoms and shorten the duration of respiratory tract infections such as the common cold and flu. In addition, vitamin C can also reduce the incidence and improve outcome in conditions such as pneumonia, malaria and diarrhea.
3. Help fight cancer
Some studies show that, due to its high antioxidant content, eating oranges daily can help protect and prevent cancer. That is why citrus fruits are often one of the best products to combat tumor formations.
Consuming large amounts of citrus is associated with a lower risk of developing several types of cancer. For example, one study in Korea showed that with a high consumption of citrus fruits, the risk of developing breast cancer is reduced by 10%.
Other studies have found similar relationships between citrus use and the risk of other cancers, including esophageal, pancreatic, gastric, and prostate cancers.
4. Contain a large amount of healthy fiber.
Oranges are a great source of fiber. Only one large orange provides up to 17% of your daily dietary fiber requirements. When you eat fiber, it slowly moves through the gastrointestinal tract, contributing to saturation, adding mass to the stool and moving the digestible food further.
One large analysis from China compared the results of five studies and showed that dietary fiber can increase stool frequency in people with constipation. Fiber also acts as a prebiotic to nourish good bacteria in the intestines. Your intestinal microbioma is critical to many aspects of health and is believed to affect the development of many different types of diseases.
Fiber can also help avoid excessive eating habits and heightened feelings of hunger. Its ability to keep the digestive system at rest, without appetite, is also one of the main benefits of oranges for weight loss. With only 87 calories, orange is a tasty, healthy and nutritious health product if you want to lose weight quickly.
5. Improve heart health
Adding oranges to your daily diet can have a profound effect on the health of your heart. Numerous studies have shown that increasing consumption of citrus fruits, such as oranges, can do everything to improve cholesterol levels to protect against coronary heart disease.
In one study, people with high cholesterol consumed oranges for 4-12 weeks. This reduced total cholesterol by 30%, reduced the “bad” cholesterol level of low-density lipoprotein (LDL) by 27%, and lowered the level of triglycerides by 34% (13).
Similarly, another study published in the Journal of Epidemiology showed that frequent citrus consumption is associated with a significant reduction in the risk of heart disease and stroke.
6. Increase cognitive functions of the brain.
The flavonoids found in oranges can help preserve cognitive functions and prevent neurodegenerative disorders such as dementia or Alzheimer’s disease. A study in the British Journal of Nutrition found that higher citrus intake was associated with improved cognitive function in the elderly.
According to a recent study conducted in 2017, the neuroprotective effect of citrus fruits may be due to the presence of two important flavonoids, nobiletin and tangeretin. Although more research is needed, preliminary results from animal studies suggest that these flavonoids may be useful in the treatment and prevention of dementia.
7. Keeps skin healthy.
As often used ingredient in many skin care products, it is no secret that the benefits of orange to the skin are quite impressive. Some studies show that certain types of oranges can even be beneficial in the fight against wrinkles. The anti-cellulite properties of oranges and other citrus fruits are also widely known.
In one test in vitro, the orange peel was found to have an anti-aging effect on aging skin due to its antioxidant composition.
Another study, published in the Journal of Cosmetic Dermatology, found that taking a dietary supplement of an orange extract helps protect the skin from UV-induced skin damage and reduces pigment spots by 20%.
Oranges or apples: what is healthier?
Apples and oranges are probably among the most popular fruits on the planet. But their differences are actually quite large. Let’s compare these two healthy fruits!
If you look at the nutritional value of one average apple, comparing it with one average orange, then you will see that oranges contain less calories and fiber, but they contain more vitamin C, folic acid, thiamine and potassium.
Apples, like oranges, are rich in antioxidants, such as quercetin, catechin, phloridzin and chlorogenic acid. Consuming apples is associated with many health benefits, and research shows that apples can protect against diseases such as cancer, heart disease, diabetes, and even asthma.
Although there may be some differences between apples and oranges, each of them brings a unique set of nutrients and health benefits and can be a tasty addition to your diet. You can eat both apples and oranges every day.
Types of oranges
Stroll through the fruit and vegetable section of your local supermarket, and you will quickly notice that there are many different kinds of oranges to choose from.
Oranges usually fall into one of three categories: sweet, bitter, or tangerine.
Sweet oranges are usually eaten or used to make juice, while bitter oranges are used to make marmalades and preserves.
Mandarins are closely related to oranges, but in fact represent another variety of the same species. They are usually smaller and sweeter than oranges, and they are easier to peel. The mandarin nutrient profile is also very similar to orange, with the exception of small differences in the amount of certain micronutrients.
Meanwhile, ordinary oranges are one of the most common types of oranges. They do not contain semen and have a thick skin and a characteristic umbilical depression at one end. Clementines, also sometimes called cuties, are another popular type because of their small size and thin skin. Bloody oranges or blood oranges, on the other hand, stand out because of their pronounced dark red flesh, due to the presence of anthocyanins, such as an antioxidant pigment.
Here are a few other types of oranges that can be eaten:
- Valencia Oranges
- Kara Kara Oranges
- Mock Oranges
- Jaffa Oranges
How to eat oranges
Ordinary oranges are widely available in most major grocery stores and supermarkets. Finding some less common varieties can be a little more difficult, but they can often be found in specialty stores and farmers’ markets.
Most often, oranges are peeled and eaten raw or added to their favorite dishes and desserts to enhance the taste and enrich nutrients. You can also rub the rind and add the resulting orange zest to pastries, to bakery products, pasta dishes and sauces. However, be sure to wash the fruit thoroughly before cooking.
Orange oil, which is extracted from the orange peel, can be added to cosmetics and cleaning products to enhance antibacterial properties and enrich with a concentrated dose of antioxidants.
A bit of oranges history
Oranges are known to mankind since ancient times. Many generations have enjoyed the sweet orange flavor and impressive nutritional profile for centuries. It is believed that orange trees are native to tropical regions of Asia, and then distributed to India, Africa, and countries around the Mediterranean.
Bitter orange was brought to Sicily in the 9th century; sweet orange was not known until the end of the 15th century. In Spain, meanwhile, it is believed that large-scale cultivation of oranges dates from the 10th century, since complex irrigation systems were developed specifically for orange orchards.
Tsinga – a disease caused by a deficiency of vitamin C was common in the Middle Ages, especially among sailors. Therefore, sailors often drank orange and lemon juice from the fruits of citrus trees on the trade routes to prevent illness.
Oranges were first delivered to the American continent by Spanish explorers. Some say that Christopher Columbus may have even planted an orange tree on Hispaniola Island during his second voyage in 1493.
Brazil today leads the countries – the largest suppliers of oranges around the world. Other suppliers include the United States, China, and India.
Harm of oranges for health
So, what are the harmful oranges? While the beneficial properties of oranges are quite impressive, it is important to remember that they can not always apply to orange juice. This is due to the fact that oranges contain large amounts of fiber, which helps slow the absorption of sugar in the bloodstream. Conversely, orange juice, which contains almost no healthy dietary fiber, contains a concentrated amount of sugar. Moreover, additional sugar and additives are added to commercially produced orange juice, minimizing the nutritional value of orange juice.
Some people are also recommended to use oranges in moderation or even to exclude them from the diet.
Allergy . Rarely, but some people may be allergic to citrus fruits, such as oranges. Symptoms of food allergies can include itching, swelling, and even anaphylaxis, which can be life-threatening. If you experience these or any other adverse symptoms after eating an orange, stop using them immediately and consult a doctor.
Increased acidity. Oranges are also very acidic, which can aggravate heartburn and symptoms of acid reflux in those who suffer from gastroesophageal reflux disease (GERD). If you notice that oranges cause negative side effects, such as a burning sensation in the chest, nausea or belching, think about reducing the consumption of oranges.
Oranges contain very few calories, but a large amount of fiber, vitamin C and many other trace elements.
Compared to apples, oranges have less calories and fiber, but more vitamin C, folate, thiamine, and potassium.
It is recommended to include both fruits in your diet in order to enjoy their healthy and healthy properties.
The health benefits of oranges are manifested in increased immunity, improved digestion and heart health, better brain function and healthy skin. Oranges also have a high content of antioxidants and are associated with a reduced risk of cancer.
There are many varieties of oranges and many ways to include them in your diet in order to get all the possible benefits of this fruit for your health.