Welcome to the topic “Orange: Nutrition Facts and Health Benefits.”

Orange is a juicy citrus fruit and, as indicated by the name, is also orange in color. It is one of the most consumed fruits in the world, specifically in the form of juice. Oranges are produced worldwide, mainly in warm climates in countries like China, India, Brazil, United States, Mexico, Pakistan, etc. They are found in multiple kinds across the globe. Oranges are known to have hard skin that prevents them from rotting and thus can be easily transported from one country to another.

Types of Oranges:

There are various types of oranges found all over the world. Some of the types are Navel, Mandarin, Blood Oranges, Jaffa, Valencia, and Caracara. Like most natural eatables, oranges contain a tremendous nutritional value, have a sweet-sour taste, and hold many health benefits for their consumers.

Nutritional Value of Oranges

Below written provides a quick overview of the nutritional value of the oranges and how their consumption positively affects the human system.

Calories:

One hundred grams of Orange has only 47 calories, making it a low-calorie fruit. Likewise, a glass of orange juice only contains 45 calories, making it a low-calorie healthy drink. So it is best to have a glass of orange juice when on a diet.

Carbohydrates:

There are about 12g of carbohydrates in 100 grams of oranges which means that oranges contain 12g of natural sugar with low calories. So one can have sweet orange juices with less sugar intake which is perfect for the people with diabetes!

Proteins:

Despite its more excellent nutritional value and health benefits, oranges are not very rich in protein as they only contain 1 gram of protein in their juice.

Fats:  

Like low protein levels, oranges are also not very rich in fat, containing only 0.1-0.2 grams of fat in one hundred grams of orange.

Water:  

Oranges are mostly made up of water and sugars, so they have a composition of 86% water in them which makes them juicy and plumpy. The sugar oranges have simple sugars like glucose, sucrose, and fructose.

Fiber:  

Oranges are very rich in fiber as they contain 2.4g in every hundred grams. This covers up to 17% of the daily requirement value. It also helps in lowering blood sugar levels.

Potassium:

This citrus fruit contains a large amount of potassium, of about 181 mg, equivalent to 5.04%. It is one of the major minerals in oranges.

Sodium:

Oranges are not a source of Sodium as they contain no variety of Sodium. So, if you are looking for sodium intake you can look for it in other fruits.

Vitamin C:

Oranges are one of the best sources of Vitamin C, holding 88% of this nutrition in them. They also contain potent antioxidants like flavonoids, carotenoids, and hesperidin.

Vitamin A:

Oranges are also very rich in vitamin A, holding 14 mg of vitamin A in them.

Magnesium:

Being a source of Magnesium as well, Oranges fulfill one’s intakes of Magnesium by containing 10 mg, equivalent to 2% of Magnesium.

Air:

Oranges have a higher volume because of their round shape and peel with tiny air pockets. The peel of orange reduces its density and causes it to float on water. However, if one removes the peel from the same orange, it will sink in water. The unpeeled orange tends to be denser than the peeled orange.

Malic Acid:

Oranges are also an extreme source of malic acid concentration like apples, cherries, grapes, etc.

Other Nutritional Benefits in Oranges:

Calcium, natural sugars, vitamin B, vitamin C, and many other antioxidants are found within the juice of an orange that increases its nutritional value. Moreover, Orange peel is also rich in minerals like fiber, pro-vitamin A, plant compounds called polyphenols, folate, thiamine, etc. It is considered separately with its high nutritional value and health benefits.

Orange Nutrition Facts and Health Benefits

Health Benefits of Oranges

Being a healthy, nutritious fruit, it is no doubt that orange can provide all kinds of consumers with multiple health benefits. The benefits in orange are of:

Benefits of Antioxidants:

Antioxidants in oranges act as an immunity builder in the human body. They make the immune system strong enough to fight against cancer and other severe diseases by preventing cells from damaging.

Benefits of High Fiber:

The fiber in orange keeps one’s bowels healthy. It minimizes the cholesterol level in the body and thus reduces the chances of heart disease. Fiber keeps track of sugar levels being absorbed by the body, which helps treat diabetic patients.

Benefits for a Healthy Heart:

Juicy oranges can maintain one’s cholesterol level and thus prevent heart diseases. It maintains blood pressure and prevents obesity-related heart diseases.

Benefits of Vitamin C:

Oranges are rich in vitamin C, and vitamin C is rich in benefits for humans. This citrus fruit protects cells in the body from damage and strengthens the immune system. Chances of suffering from heart diseases are also lowered because of it.

Prevention from Diseases:

The antioxidants in oranges can prevent diseases like inflammation and tumors. Oranges can also be used in the treatment of osteoporosis, but research on this is still undergoing.

Better Bone Health:

Calcium and Vitamin D are necessary nutrients for bone health. Since orange juice is filled with minerals and nutrients, it also consists of vitamin D and calcium, which improves blood levels in humans and thus makes bones strong and healthy.

Benefits of Natural Sugar:

Orange being a sweet-sour juicy citrus fruit, is rich in natural sugars. These sugars play an essential role in preventing cancer by boosting the immune system. Natural sugars like lactose and fructose also contain minerals like fiber and protein suitable for muscles and do not cause weight gain.

Conclusion:

Fruits are a natural gift that humans have and have always proved beneficial for human health. The above-explained nutritional value and benefits of round-shaped orange citrus fruit clarify how it can boost one’s inner and outer bodily system. Oranges are not just healthy but are tasty and juicy as well!

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Also Read: Is Guava a Healthy Fruit?