Britannica website describes oranges as, “Any small trees belonging to the taxonomic group Citrus and the family of Rutaceae”. It also mentions that this fruit has a leathery, shiny outer cover and luscious inner flesh. That about sums up the physical characteristics of this round, attractive, divine-smelling, and fiery-skinned fruit. A native of India, Southern China, and some of the fertile tropical geographies, the benefits of oranges are simply countless. Interestingly, it is believed that the popularity of oranges spread from India to Eastern Africa and subsequently to other continents.
Everyone knows that oranges taste bitter-sweet and are an instant antidote to several lifestyle issues. Are you stressed, or experiencing anxiety? Yes! Then “orange-based essential oil” (aromatherapy) can instantly alleviate these troubles. Oranges are known to promote cheerfulness and are considered a major mood booster.
Here Are 10 Unknown Benefits of Oranges:
Benefit 1 – A Nutrient Powerhouse – Unlocking the Rich Nutritional Profile of Oranges
Oranges are synonymous with vitamin C ( almost 90% of the daily requirement ) and folate ( around 9% of the daily requirement ). Even a kid knows it. However, what many people are not aware of is that it is also loaded with nutrients such as potassium, calcium, and vitamin B1 ( Thiamine ). It is a fantastic source of carbohydrates ( 15 grams ) and fibre ( 2.8 grams ). However, oranges boast minimal fats ( 0.2 grams ) and proteins ( 1.2 grams ). This unique composition extends orange juice benefits further.
Benefit 2 – Immune System Support – Vitamin C and Beyond
One of the most common pieces of advice given to individuals with compromised immune systems is to increase the intake of vitamin C, and oranges are loaded with it in the form of ascorbic acid. Vitamin C in oranges help fight seasonal and allergic cold and flu in two ways—by increasing WBCs, the frontline warriors that fight viruses and it also helps our system exploit iron to the fullest.
Benefit 3 – Heart Health: Oranges for a Healthy Cardiovascular System
Orange fruit benefits cannot be summed up in a few words. For example, regular consumption addresses several heart and cardiovascular issues such as –
1. Neutralising bad cholesterol.
2. Reducing inflammation / C-reactive protein.
3. Managing optimal blood sugar level.
Oranges are a fantastic source of fibre and potassium. These are known to be friends of heart. Consumption of orange juice can actually help promote heart health, reducing the chances of strokes and failures.
Benefit 4 – Gut Health and Digestion – The Fibre-Rich Benefits of Oranges
The recommended fibre intake per 1000 calories is 14 grams. A large orange, depending on its origination and class may have up to 5 grams of dietary fibre which offers almost 40% of your daily needs. Moreover, fibre is known to stimulate excellent bowel movement and thereby reduce constipation. Incidentally, orange contains insoluble and soluble fibre which means apart from gut health and digestion it also keeps you satiated for a longer time.
Benefit 5 – Weight Management – Oranges for Satiety and Weight Loss
The benefits of eating oranges every day also include weight management. Well-known nutritionists include low-calorie, low-carb, and high-fibre food in their diet chart. Orange is a perfect candidate. It is high in fibre, low in calories, and contains zero fat. So, how do oranges help attain the weight loss goal? The answer is because of high water content, high fibre, vitamin C, and its tingling flavour. Together, they keep you away from food for longer durations.
Benefit 6 – Vision Health – The Connection between Oranges and Eye Wellness
Vitamin C is truly multi-faceted. One of its benefits includes unclogged blood vessels. This healthy blood flow which is rich in oxygen and other nutrients results in improved vision, and also combats age-related eye diseases such as cataracts and macular decadence ( Individuals who consumed oranges regularly were found to have almost 50% less chance of being affected by eye-related degenerative issues ).
Benefit 7 – Skin Rejuvenation – Oranges’ Antioxidant Benefits for a Youthful Glow
Vitamin C is known to produce pro-collagen. It also synthesises the same for skin-related benefits. Consuming a bowl full of oranges can make your skin wrinkle-free and firmer. Collagen provides elasticity which is synonymous with youth. Moreover, the antioxidants in oranges help fight free radicals that trigger the premature ageing of cells and skin.
Benefit 8 – Hydration and Detoxification – The Water Content of Oranges
Most citrus fruits have common but varying amounts of bioactive compounds which are known for their anti-inflammatory and antioxidant properties. Some of these include—flavonoids and carotenoids. While the former helps detoxify the system, the latter typically helps rejuvenate the skin. On the other hand, oranges are made up of 80% water and therefore it keeps one hydrated for longer periods. Remember, the benefits of eating oranges include detoxification and hydration.
Benefit 9 – Bone Strength – Nutrients in Oranges for Healthy Bones
As mentioned in the nutrients section, oranges are loaded with several micronutrients and vitamins which aid bone conditioning. This includes vitamin C and B1, potassium, calcium, and magnesium. Together these fortified and unfortified compounds help strengthen bones, and bone joints and promote connective tissue health.
Benefit 10 – Mood and Stress Management – Oranges for Emotional Well-being
Vitamin C in oranges helps fight viruses and thereby prevents frequent cold and flu episodes. It also helps absorb more iron. It is this iron-rich blood that infuses energy. Oranges energise the body and mood instantly. Moreover, its fragrance is exploited for aromatherapy. The essential oils of this fruit are used as room fresheners, inhalers, and massages. Even if you smell raw oranges it infuses unusual happiness. This is one of the unique health benefits of oranges.
Orange fruit nutrition is synonymous with plant-based compounds, vitamins, and minerals. To get the best out of oranges one needs to consume it in liquid form ( pure juice or strained water / orange concoction ). Either way, it helps alleviate the number of health issues. It also promotes skin, bone, and vision wellness apart from being a perfect electrolyte, a kind of “Amrit” for our digestive system. That it helps manage cholesterol, body weight, and blood sugar levels are some of its lesser-known benefits.
It is crucial to monitor your blood sugar levels using a smartphone-connected glucometer on a regular basis. If you feel doubtful about whether or not you should consume a particular item, you should do a quick sugar check before and after you consume it.
Being a person with diabetes, you can enjoy your favourite treats by making sure that you keep the portion size in check. Overindulging can lead to a spike in your sugar levels. It’s important to discuss with your physician how a food item can affect your blood glucose levels. If you have any doubts about what you can include as a part of your diabetes diet, you should always speak to your doctor or health coach.
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