Orange: Weight Loss And Skin Benefits

A healthy outside starts from a healthy inside! 

Orange is a well-known round citrus fruit known as santra or narangi. We know that oranges are high in vitamin C and have numerous health benefits. 

They are a good source of vitamin C and contain calcium, potassium, fibre, and folate, among other nutrients. They aid in weight loss, are easy to find, eat, store, and cook with, and are low in calories.

Let us take a closer look at how drinking a glass of fresh orange juice or snacking on some of these delicious slices can help protect our bodies from various medical condition.

Table Of Contents 

1. Nutritional Value Of Oranges 

2. Health Benefits Of Oranges 

3. Are There Any Side Effects Of Oranges? 

4. Dieititian’s Recommendation 

5. The Final Say 

6. FAQs 

Nutritional Value Of Oranges 

Oranges are high in essential vitamins, minerals, and nutrients. They contain very few carbohydrates, fats, and calories, are high in potassium and have phosphorus, manganese, magnesium, selenium, and copper.

Oranges contain choline as well as anti-oxidants such as zeaxanthin and carotenoids. Besides, thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, and folate are also present.

100g of orange provides the following nutrients: 

• Calories- 52kcal
• Carbs- 11.8g 
• Protein- 0.91g 
• Fats- 0.15g 
• Water- 86.7g 
• Fibre- 2g 
• Sodium- 9mg 
• Potassium- 166mg 
• Calcium- 43mg 
• Magnesium- 10.7 mg 
• Iron- 0.33 mg 
• Phosphorus- 23 mg 
• Manganese- 0.029 mg
• Copper- 0.064 mg 
• Zinc- 0.11 mg 

Health Benefits Of Oranges 

Due to great nutritional value, organs have many health benefits, such as 

1. Helps To Shed Weight 

According to NIN (National Institute Of Nutrition), the fibre in oranges may promote satiety, aiding in weight loss. Whole oranges were more satiating than orange juice (devoid of fibre). Orange's fibre content can keep you full, causing you to eat less. This low-calorie fruit can be substituted for desserts and will not leave you craving sweets.

2. Boosts Skin Health 

Oranges, like most citrus fruits, may aid in the prevention of UV-induced skin damage. Moreover, organic acids, vitamins, minerals, vitamin C, and flavonoids are all found in oranges that help to maintain skin health.

Some anecdotal evidence suggests that applying oranges topically may also nourish the skin. Their high water content may hydrate the skin and speed up collagen production. 

3. Promotes Heart Health 

According to the WHO (World Health Organization), citrus fruits lower homocysteine (an amino acid) levels. Therefore, they may protect the heart from heart disease. 

Orange contains antioxidants such as vitamin C, flavonoids, and carotenoids, which protect the heart. They are high in fibre, with one medium-sized orange providing 11% of your daily needs. 

Aside from keeping you regular, dietary fibre has many other advantages, such as assisting you in maintaining a healthy weight and lowering your risk of heart disease, diabetes, and certain types of cancer. 

Oranges also contain phytonutrients, which have been shown to reduce the risk of cardiovascular disease. PMFs (polymethoxylated flavones) found in orange peel may help lower cholesterol. However, more research is needed to support its use in heart health.

4. Boosts Immunity 

Vitamin C is abundant in oranges. According to some studies, this nutrient can help boost immunity. Though there is no direct evidence that oranges boost immunity, their vitamin C content may help increase immune power. Besides, many other essential nutrients, such as folate and copper, are also found in fruits, which may help with immune health.

5. Beneficial For Ulcers

In studies by NIN, regular consumption of orange juice has been shown to reduce the incidence of infection caused by Helicobacter pylori (bacteria that causes stomach ulcers). 

As a result, drinking a glass of fresh orange juice daily may affect ulcer development. However, if you have ulcers, you should consult your doctor's advice before consuming any fruit. 

6. Reduces Anxiety 

Many WHO (World Health Organisation) studies have found that sweet orange oil can act as an anxiolytic (anxiety-reducing) agent. Therefore, orange oil is used by many aromatherapists to reduce anxiety as it is a tranquilliser and eases anxiety/tension. 

7. Prevents Typhoid 

Typhoid fever is caused by the bacteria Salmonella typhi. Flavonoids (citbrasine, citacridone) and saponin, found in oranges, may have anti-typhoid activity. However, typhoid is a severe infection for which you should consult a doctor and receive proper treatment. 

Are There Any Side Effects Of Oranges? 

Oranges are high in potassium, and too much of it can be harmful to kidney function. People on beta-blockers should exercise caution when eating oranges because this medication causes potassium levels in the blood to rise. 

Moreover, due to the high acidic content of oranges, people with gastroesophageal reflux disease should exercise caution when eating them.

Dietitian’s Recommendation 

Winter is the prime season for oranges and other citrus fruits. It is best to pick oranges when they are at their ripest. Oranges can be eaten raw, juiced, or used in certain recipes. As oranges are high in nutrients and are considered superfoods, you should consume one orange per day when they are in season

-Dietitian Lavina Chauhan

The Final Say 

Oranges are one of the world's most popular fruits and are as nutritious as they are delicious. They are high in vitamin C, other vitamins, minerals, and antioxidants. 

According to some ICMR (Indian Council Of Medical Research) studies, regularly eating citrus fruits like oranges may help lower the risk of a few health conditions like heart disease. This vibrant citrus fruit is an excellent addition to any healthy diet.

FAQs

1. Do oranges have vitamin D?

Although there is no vitamin D in oranges, many orange juices are fortified with vitamin D (and often calcium—as the two nutrients work hand-in-hand), which is a good option for getting some vitamin D in your diet.

2. Which is better, apple or orange?

In terms of nutritional value, both are very good for you. We are all well aware of what an apple a day is supposed to do. Apples also contain more fibre, which is good for digestion and lowering cholesterol. However, oranges are great for boosting your immune system.

3. What is the best time to eat an orange?

Assimilate all the orange's nutrients, which applies to all other fruits. Eating them on an empty stomach, in the morning for breakfast, after resting or fasting overnight, or as a snack between main meals is best. 

4. How many oranges should I eat a day?

Oranges have low potassium levels, but if the body already has too much potassium, it can cause potentially severe hyperkalemia. Therefore, at max, one should not consume 1-2 oranges in one day.

5. Is banana or orange better?

Nutritional value rates of foods vary from 1 to 100, with 100 being the most nutritious. Oranges have a perfect score of 100, earning more credit than bananas, 91 due to their high concentrations of vitamin C, calcium, fibre, folate, bioflavonoids and carotenoids. However, both are nutritious and healthy. 

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