Orange, popular citrus fruit, has a natural sweetness and a high amount of Vitamin C content. It originates from China, which is now cultivated all around the world. There are 600 varieties of oranges worldwide. Oranges are classified into 2 categories: sweet and bitter. Mostly we prefer sweet varieties. Valencia, Navel, and Jaffa oranges are the popular sweet orange (Citrus sinensis) varieties. Jam or Marmalade is made from bitter oranges (Citrus aurantium), and their zest is used as the flavoring for liqueurs. It is pulpier and juicier than any fruit we know. More than the recommended amount of Vitamin C is available in orange than any other citrus fruit. All you got to do is peel and eat to get the vitamin.
Nutritional value per 100 g
| Energy | 197 kJ (47 kcal) |
| Carbohydrates | 11.75 g |
| Sugars | 9.35 g |
| Dietary fiber | 2.4 g |
| Fat | 0.12 g |
| Protein | 0.94 g |
| Vitamin A equiv. | 11 μg |
| Thiamine (B1) | 0.087 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.282 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.06 mg |
| Folate (B9) | 30 μg |
| Choline | 8.4 mg |
| Vitamin C | 53.2 mg |
| Vitamin E | 0.18 mg |
| Calcium | 40 mg |
| Iron | 0.1 mg |
| Magnesium | 10 mg |
| Manganese | 0.025 mg |
| Phosphorus | 14 mg |
| Potassium | 181 mg |
| Zinc | 0.07 mg |
| Water | 86.75 g |
Health Benefits of Oranges
1. Good for Eye Health
Oranges are an excellent source of carotenoid. Vitamin A in orange keeps the eyes mucus membrane healthy. Likewise, it is responsible for preventing age-related macular degeneration, which in worst cases prompts blindness. Additionally, it helps the eyes to absorb the light.
2. Controls Blood Pressure
Oranges are high in Vitamins B6, which helps in the production of haemoglobin. Likewise, the presence of magnesium assists with maintaining normal blood pressure.
3. Boosts Immune System
Vitamin C is crucial for the proper functioning of a healthy immune system, which helps prevent cold and ear infections.
4. Prevents Skin Damage
Antioxidants in oranges shield your skin from free radicals damage, which prompts aging. Vitamin C contributes to collagen, which supports skin, promotes wound healing, and improves skin strength. Consume an orange a day to look young even at 50.
5. Alkalizes Your Body
Before you digest, orange’s fundamental nature is acidic, but they also have a lot of alkaline minerals that play a significant role in digestion. It is similar to the property of lemon, which is one of the alkaline food.
6. Maintains Blood Sugar Level
Oranges are rich in fiber, which helps to control blood sugar levels, thereby making them a healthy snack for diabetic patients. Fructose is a natural fruit sugar in orange that refrains blood sugar levels from rising too high after eating. Orange’s glycemic index is 40, and generally, foods falling under 50 are considered low in sugar. However, you shouldn’t overeat in one go as it spikes insulin and prompts weight gain.
7. Lowers Cholesterol
Polymethoxylated Flavones (PMFs), a class of compounds in citrus fruits, can reduce cholesterol more efficiently than prescription drugs without any side effects.
8. Reduces Cancer Risk
Vitamin C is an excellent source in oranges that helps to fight the formation of free radicals that causes cancer. Antioxidants and Vitamin C in oranges are essential to boost immunity, which helps in battling cancer. Likewise D- limonene, a compound in oranges may help to prevent cancer.
9. Treats Constipation
The soluble and insoluble fiber in oranges aids in keeping your intestines and stomach functions smooth, preventing irritable bowel syndrome. Also, the fiber helps to treat constipation.
Summary
Orange – famous citrus fruit – has a natural sweetness. The nutrients in oranges can reduce the risk of certain chronic diseases, heart health, support a healthy immune system, improve iron absorption and treat constipation. Orange juice is one of the most widely consumed fruit juices in the world.
