Oranges are tropical fruits of the citrus species that are grown worldwide, containing several phytochemicals and flavonoids. Oranges are a round, segmented citrus fruit with a pitted peel. The taste can vary from juicy and sweet to bitter, depending on the variety – more common ones include Valencia, Seville and Hamlin. Most oranges are available year-round, except for varieties such as blood oranges, which have a shorter season.
Oranges are among the world’s most popular fruits. Also called sweet oranges, they grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits.
Their true origin is a mystery, but the cultivation of oranges is thought to have started in eastern Asia thousands of years ago. Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits.
Orange fruits serves as the main source of the vitamin and is also rich in dietary fibre and other nutritional values with a range of health benefits.
Oranges are a type of low calorie, highly nutritious citrus fruit. As part of a healthful and varied diet, oranges contribute to strong, clear skin and can help lower a person’s risk of many conditions.
Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.
This popular citrus fruit is particularly known for its Vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.
Sweet, juicy oranges make a delicious and healthy snack or addition to a meal. A whole orange contains only about 60 calories and has no fat, cholesterol or sodium, and, “oranges are well known for their vitamin C content,” said Laura Flores, a San Diego-based nutritionist.
Indeed, oranges offer many health benefits: They may boost your immune system, give you better skin, and even help improve your health heart and cholesterol levels.
In addition, some evidence suggests that eating oranges may help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones.
According to research, One medium orange provides four ounces (or a half cup) of water. Roughly 60-70% of the human body is made of water, and it’s required for every bodily process.
According to the Institute of Medicine, women 19 and over need 2.7 liters of total fluid per day (about 11 8-oz cups) and men need 3.7 (about 15 8-oz cups).
But that’s total fluid, not just beverages. Foods can provide 20% of your daily fluid needs, and water-rich foods like oranges contribute even more to the daily requirement.
Consuming enough daily fluid helps support mental and physical energy, improve circulation, optimize organ function, flush out waste, and maximize metabolism.
Health Benefits and Nutritional Values of Orange Fruit
(1) They contain phytochemicals such as citrus limonoids which helps to protect the body against cancerous diseases.
(2) It serves as a source of vitamin A that helps in the production of the red blood cells that fight against certain diseases.
(3) Oranges contain fructose which prevents the blood sugar level normal after eating because of its fibre and low sugar content.
(4) Oranges help to boost the immune system because of the presence of high vitamin C content, manganese, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, selenium, thiamin, riboflavin and copper.
(5) Orange juice helps in prevention and deformation of kidney stones in the body because of the presence of potassium in it.
(6) The thiamine contained in orange is a type of vitamin B known as Vitamin B1 which helps in converting carbohydrate into glucose that produces energy in the body. In this case, one sizable orange can produce 100% thiamine recommended daily for the body.
(7) Orange fruits are rich in beta-carotene which is the antecedent of vitamin A that the body converts beta-carotene into and it helps to keep the skin and the mucous membrane healthy.
(8) The presence of vitamin B6 in orange is to help reduce the level of homocysteine in the blood. When homocysteine is accumulated in the body system, it can cause heart disease; intake of oranges will always normalize its level in the body.
(9) Hesperidin is a compound found in oranges that supply flavonoid hesperidin which protects the body from poor circulation of blood and brain-protective effects.
(10) Oranges are a good source of polyphenols which protects cell constituents in the body from oxidative damage through scavenging of free radicals.
Orange is a nice fruit with lots of vitamin C content and a very sweet taste that every one like taking including the aged people but while consuming orange it is good to bear in mind that excessive intake of oranges might lead to digestion related issues like cramping due to the high fiber content which might lead to diarrhoea in some cases.