Here are 9 surprising health benefits of oranges.
Top 9 Health Benefits of Oranges? What are the nutritional and health benefits of oranges? What are the benefits of orange peel? What are the benefits of oranges ?
Oranges are a type of citrus and are the second most cultivated citrus fruit after oranges (1).
Like oranges, oranges are orange in color – although some varieties may have shades of green or red. However, they are smaller, rounder and easier to peel by hand. They also have a sweeter taste.
Both the pulp and the peel are nutritious. Enjoy oranges as a snack during your trip, mix them into refreshing juices or smoothies, or use them to make sweet jams or salad dressings.
Here are 9 surprising health benefits of oranges.
1. Rich in nutrients
Although they are smaller than other citrus fruits such as oranges and grapefruit, oranges are nutritious and well-watered – in fact, they contain about 85% moisture (2).
Here are the nutrients of 1 medium (88 g) of oranges (2):
- Calories: 47
- Carbohydrates: 12 g
- Fiber: 2 g
- Protein: 0.7 g
- Fat: 0 g
- Vitamin C: 26% of the daily value (DV)
- Vitamin A: 3% of DV
- Potassium: 3% of DV
As you can see, oranges are a great source of vitamin C – a nutrient that is arguably the reason why most oranges are good for their health.
Oranges are also one of the most concentrated sources of β-cryptoxanthin, an antioxidant that converts into vitamin A in the body and is responsible for the orange color of oranges and other fruits. (3）。
In addition, oranges provide potassium and b complex vitamins, namely B1, B6, and B9, or thiamine, pyridoxine, and folic acid, respectively. (2, 3）。
Summary: Oranges are water-rich fruits rich in vitamin C and antioxidants. They are also a good source of other vitamins and minerals, such as potassium and B multivitamins.
2. High antioxidant
Antioxidants protect your body by neutralizing the damaging effects of oxidative stress, which is caused by the accumulation of free radicals. These harmful molecules have been linked to the development of chronic diseases such as heart disease, arthritis and cancer. (4, 5）。
Oranges — including their peels — are rich in antioxidants such as vitamin C and β-cryptoxanthin, as well as flavonoids such as naringin, hesperidin, hesperidin, and chuantangerin. (3, 5, 6, 7）。
The antioxidant power of vitamin C is known for its beneficial effects on skin and heart health as well as its anti-cancer properties. (8, 9）。
Studies have linked flavonoids to many health benefits, including roles in protecting the brain and reducing the risk of chronic disease. (10）。
Summary: Seeds and their peels are rich in antioxidants, such as vitamin C and flavonoids, to prevent a variety of diseases.
3. Immune enhancers
The vitamin C in oranges can help protect your immune system from viruses and bacteria by acting on T cells, a type of white blood cell that protects your body. (9）。
Studies have shown that vitamins affect the development and function of T cells and block the pathways that lead to their death. As a result, it can help you maintain healthy levels of these cells to fight infection (9, 11, 12).
In addition, vitamin C enhances the ability of phagocytes (immune cells that take up bacteria and other harmful compounds) and microbes to kill, which also enhances your immune response. (12）。
For example, studies have shown that consuming 1-2 grams of vitamin C per day is associated with reducing the severity and duration of the common cold (9, 13).
It may also help reduce the severity of allergic reactions — a property also attributed to hesperidin and naringin, two antioxidants present in orange peel. (5, 9）。
Summary: Eating oranges may benefit your immune system because they contain a lot of vitamin C. This vitamin strengthens your body's ability to fight off viruses and bacteria.
4. May Support Brain Health
Antioxidants in oranges, such as vitamin C and chuanchen peel, can prevent chronic brain diseases such as schizophrenia, Alzheimer's disease, and Parkinson's disease. (5, 9, 14, 15）。
For example, studies have linked an increase in the number of free radicals to the development of schizophrenia. The antioxidant power of vitamin C protects against brain damage caused by free radicals (9).
In addition, animal studies have shown that the sichuanarin in the tangerine peel may help reduce the negative effects of Alzheimer's disease on the brain, such as memory loss. (14）。
Nobiletin It protects brain cells from the accumulation and toxicity of β-amyloid, which is associated with the onset of the disease. (5, 14）。
As for the effects of oranges on Parkinson's disease, their chuantangerine content appears to improve movement disorders in mice by protecting dopamine-producing cells in the brain. Damage to these cells can lead to the progression of the disease (14).
However, while this study looks promising, there is a lack of human studies.
Summary: Antioxidants in oranges, such as vitamin C and chuanchen peel, protect brain cells from damage associated with schizophrenia, Alzheimer's disease, and Parkinson's disease. However, more research on humans is still needed.
5. Can help improve the appearance of the skin
Because of the effects of vitamin C on collagen production, adding oranges to your diet may promote healthy skin.
Collagen is the most abundant protein in the body. It imparts connective tissue structure, strength and stability, including your skin (16).
As you age, the amount of collagen in your body decreases. However, vitamin C promotes collagen synthesis, which promotes wound healing and reduces signs of aging such as wrinkles. (9, 16）。
What's more, the antioxidant properties of vitamin C can reduce signs of aging by slowing down the damage of free radicals to the skin. (17）。
Summary: The vitamin C content of oranges can promote collagen synthesis, which improves wound healing and reduces signs of aging.
6. Weight loss friendly
Oranges can help with weight loss by increasing daily fiber intake.
Citrus fruits, including oranges, provide insoluble fiber— a fiber that does not ferment in the intestines— such as cellulose and lignin (3).
This type of fiber enhances satiety by slowing down the speed at which food passes through the digestive tract. This, in turn, helps regulate your appetite, which may promote weight loss (3, 18).
In addition, studies have shown that people with higher fiber intake are better able to maintain weight or prevent weight rebound than people with lower fiber intake (18).
In addition, a test-tube study found that chuantangerine prevented fat buildup in fat cells and significantly increased the activity of activated protein kinase (AMPK). AMPK is a protein that regulates the energy balance of cells and counteracts the formation of new fat cells. (19）。
Summary: Eating oranges can help you increase your fiber intake, which can promote weight loss and help prevent weight rebound.
7. May support heart health
Antioxidants in oranges, such as vitamin C, hesperidin, and chuantangerine, can promote heart health.
Human and animal studies have shown that vitamin C can reduce risk factors for heart disease by lowering blood pressure and platelet aggregation, improving vascular function, and lowering blood triglyceride and LDL (bad) cholesterol levels. (9, 12, 20）。
Similarly, test-tube studies have shown that helioderm and chuantangerine may help lower total cholesterol and triglyceride levels, thereby reducing the risk of atherosclerosis, which is a narrowing of the arteries caused by plaque buildup.
Atherosclerosis is a risk factor for heart attack and stroke (5, 21).
Summary: Oranges provide antioxidants that may help reduce risk factors for heart disease.
8. May have anti-cancer properties
The antioxidants in oranges may have anti-cancer properties.
Vitamin C prevents tumor growth and spread, promotes wound healing after surgery, enhances the effect of chemotherapy, and reduces its toxicity. (9）。
Studies have found that cancer patients often lack vitamin C, and vitamin C supplementation may improve the prognosis of patients with advanced cancer. However, research on humans remains inconclusive (9, 22).
The flavonoids in citrus fruits have been linked to a lower risk of certain cancers, including stomach, breast, colon and lung cancers. (5）。
Still, keep in mind that most studies have used vitamins or compounds from oranges in high doses, unlike adding oranges to your diet. Further research is therefore still needed.
Summary: The antioxidants in oranges may have anti-cancer properties. However, further research is needed to investigate the effects of the oranges themselves.
9. Easy to add to your diet
Although not as popular as other citrus fruits, oranges are widely used.
Here are some ideas that can help you add oranges to your diet:
- Peel and cut their parts in half, then add them to your salad.
- Grated the peel and add to condiments, drinks or cocktails.
- Squeeze them to get antioxidant-rich orange juice.
- Make a fresh orange salsa and enjoy it with fish or chicken.
- Add them to yogurt or chia seed pudding for a nutritious breakfast or snack.
- Whole unprocessed oranges do not need to be refrigerated. However, if you want to peel them in advance, make sure to store the peeled oranges in a container in the refrigerator.
Summary: Oranges are versatile and can be added to many dishes, from breakfasts to desserts and cocktails.
Conclusion
Oranges are a nutrient-rich citrus fruit that can provide many benefits for your health.
They are rich in antioxidants that support immunity, provide anti-cancer properties, and improve brain, skin and heart health.
Oranges are also sweet and refreshing and can be enjoyed in many dishes.
follow this simple jam recipe to avoid wasting overcooked oranges.