Oranges or Santra, as you may call it in Hindi, is a delicious healthy fruit found all across the globe. Oranges are super-rich in Vitamin C and other healthy nutrients that make them a superfood. Anyone can reap the benefit of orange by eating it raw, extracting its juice, or using it in smoothies or part of healthy snacks.
Read on to learn about the various benefits of eating oranges every day.
Nutritional Value of Orange
Now, let us come straight to the point. Why are we recommending you to eat an orange every day? The nutritional value of this citrus fruit is enough to vouch for the advantages of eating oranges. So, have a look:
- Calories: 65
- Carbohydrates: 15 g
- Sugar: 11 g
- Fibre: 3 g
- Protein: 1.5 g
- Fat: 0.2 g
- Vitamin C: 90% of your daily requirement
- Folate: 9% of your daily requirement
- Potassium: 5% of your daily requirement
- Calcium: 5% of your daily requirement
- Water: 85% of the total weight
Besides, oranges are rich in plant compounds like carotenoids like lycopene and Beta-cryptoxanthin, and flavonoids like naringenin and hesperidin.
10 Incredible Health Benefits of Eating Oranges Everyday
1. Rich Vitamin C Content Boosts Immunity
A single orange gives you almost double the percentage of your daily vitamin C requirement. Vitamin C helps to boost immunity and fights against chronic diseases and infections. Besides, some components together with Vitamin C present in oranges help to repair cells and promote healthy tissue growth in the body.
2. Oranges are Superfood for your Heart Health
Oranges come loaded with some nutrients that are good for your heart health. One of the main benefits of eating oranges every day is that it helps to regulate blood cholesterol levels. This helps to prevent cardiac diseases.
3. Strengthens Bones and Muscles
Eating an orange a day or drinking a glass of orange juice helps to prevent bone and muscle issues. Those suffering from arthritis must consider an orange a superfood to get relief from their arthritis symptoms. Oranges help to avert the risk of gout and arthritis in the bone joints.
4. Boosts up Blood Circulation
Another benefit of orange is that it helps circulating blood. This happens due to a rich content of folate in oranges that form the DNA and helps in a healthy cell growth. Folate plays a vital role in combating cell damage against free radicals. Eating an orange or drinking a glass of orange juice daily helps to regularize the functioning of blood in the various organs and muscles of the body.
5. Amazing Aid in Digestion
Oranges are a powerhouse of nutrients that aid in digestion. Eating orange as a whole or drinking a glass of orange juice helps to regulate bowel movements. This amazing fruit also helps to clear your gastric as well as digestive system.
6. Miraculous Fruit for Diabetes Patients
Eating an orange a day helps to keep blood sugar levels under control. This citrus fruit has simple sugar called fructose, which doesn’t let blood sugar levels spike up unlike other forms of sugars. However, limit your intake of orange, as eating too many oranges may spike up the insulin level and may cause weight gain.
7. Oranges are Good for Your Eyes
Don’t rely only on carrots for healthy eyes. Try oranges too! This citrus fruit is rich in carotenoid compounds and Vitamin A. Both these help in keeping eyes healthy. They also prevent macular degeneration resulting due to age factor.
8. Eat an Orange a Day and Keep Cancer at Bay
Not many people are aware that one of the main benefits of orange fruit is that it helps to prevent cancer. This tasty citrus fruit is a rich source of a compound called limonene. This compound prevents cancers like breast cancer, skin cancer, and lung cancer.
9. Stay Young with an Orange’s Anti-Ageing Properties
Age will just be a number for you if you eat an orange a day. It is because oranges are rich in antioxidants that act as anti-ageing components. They help fight free radicals in your skin and prevent wrinkles and sagging skin. Keeping you look young and beautiful irrespective of age.
10. Keeps Blood Pressure Under Control
Do consider eating an orange a day if you are suffering from blood pressure issues. Oranges are loaded with Vitamin B6, that supports the production of haemoglobin in the blood. This as a result helps to regulate your blood pressure.
Orange Side Effects
Now, that you are aware of health benefits of orange, have a look at some of the side effects or disadvantages of eating oranges:
- Oranges may cause acid reflux and bloating
- Eating too many oranges a day may spike up your blood sugar levels
- Excessive intake of orange may also lead to stomach problems
- Oranges are sweet in taste, so they may also lead to weight gain
The Bottom Line
You will be amazed to know there are over 400 different varieties of oranges found in the world. The most popular in India are Nagpur Oranges for their sumptuous taste and juicy pulp. No matter, whichever type of oranges you eat, they will also end up yielding all the above-mentioned health benefits. So, grab this citrus fruit and enjoy all the healthy advantages of oranges.
What happens if you eat an orange every day?
Eating an orange a day helps to keep your skin and bones healthy. It will also strengthen your immune system and prevent cancer. Oranges when eaten daily helps to prevent aging and control blood sugar levels and blood pressure too.
How many oranges should I eat a day?
Oranges when eaten in moderate amounts can give you multiple benefits. Try to eat not more than 1 orange a day to get the maximum benefits.
What is better: eating whole oranges or drinking orange juice?
Eating a whole orange is better than drinking orange juice. It is because the whole fruit has rich fibre content that gets lost in its juice form. Orange juice is higher in sugar content as compared to the whole orange fruit.
What is the best time to eat an orange?
The best time to eat an orange is in the morning. Avoid eating oranges at night time as sometimes it may lead to bloating and indigestion.
Is it good to take oranges every day?
Yes, there are so many advantages to eating oranges every day. Oranges are a rich source of Vitamin A, C, Calcium, Iron, Protein, Fibre, and Folate. When you eat this fruit daily, you get an adequate amount of all these nutrients.