Coming in over 600 varieties, oranges are one of America’s favorite fruits. But they offer far more than deliciously tangy juice–they’re exceptionally healthy for many bodily systems.
9 Benefits of eating an orange daily
Here are nine impressive benefits of eating oranges every day–some of which might surprise you.
High levels of essential nutrients
Oranges are very low in calories and high in good-for-you nutrients. A single fruit (140 grams) provides:
- Calories: 66
- Fiber: 2.8 grams
- Vitamin C: 92% of the daily value (DV)
- Folate: 9% of your DV
- Calcium: 5% of your DV
- Potassium: 5% of the DV
Primarily made up of carbs and water, oranges supply about 10% of the DV of fiber for adults, making them excellent for gut health.
They’re also an exceptionally rich source of vitamin C. This critical nutrient supports:
- Immune function
- Collagen synthesis
- Iron absorption
What’s more, the B vitamin, folate, in oranges is beneficial for blood cell formation and DNA synthesis, making these fruits a wise choice.
Loads of antioxidants
Along with important vitamins, oranges are packed with antioxidants, including:
- Hesperidin
- Naringenin
- Carotenoids
- Beta-cryptoxanthin
- Lycopene
These compounds protect various bodily systems and functions by combating damage from free radicals, or unstable molecules that can harm cells and DNA.
By preventing and correcting this damage, the antioxidants in oranges help slow the signs of aging and decrease the risk of various chronic conditions.
Better heart health
Eating oranges every day helps mitigate several heart disease risk factors. Studies show it can:
- Lower blood pressure
- Diminish blood sugar levels
- Reduce high LDL (“bad”) cholesterol
- Bring down inflammation markers such as C-reactive protein, which research has linked to atherosclerosis
Several compounds in oranges are responsible these benefits, including:
- Vitamin C
- Flavonoids
- Carotenoids
The antioxidant, hesperidin in oranges is also helpful for lowering blood pressure. This flavonoid is located in the pulp, so for maximum heart health benefits, eat the whole fruit rather than just drinking the juice.
By enjoying oranges, you’ll also get the benefits of potassium, which helps:
- Maintain electrolyte balance, regulating fluid balance, heart rhythm, and function
- Contribute to proper muscle contractions
Balanced blood sugar
Contrary to popular belief, oranges can actually help balance blood sugar levels, making them a smart snack for people suffering from or at risk of developing diabetes.
Oranges are low on the glycemic index (GI), meaning they don’t cause rapid spikes in blood sugar. In fact, the fiber in oranges helps control blood sugar by slowing carbohydrate absorption.
Those who regularly consume low-GI fruits like oranges often have a lower HbA1c. HbA1c is a blood test that measures your average blood sugar levels over the prior couple of months.
Hesperidin in oranges also helps regulate liver enzymes, elevated levels of which research has linked to a higher risk of type 2 diabetes.
Stronger immune defenses
Vitamin C and copper in oranges promote white blood cell production to combat infections. These effects are compounded by vitamin A, which helps maintain protective mucosal barriers, preventing the invasion of harmful pathogens.
To top that off, folate contributes to the production and function of T cells and B cells. These vital immune cells work hard to prevent illnesses.
Prevention of kidney stones
Studies suggest that oranges can even help prevent kidney stones–namely because they’re high in citrate. By increasing citrate in your urine, oranges inhibit the formation of calcium oxalate crystals–a primary component of some kidney stones.
Despite being highly acidic, during the digestive process, oranges have an alkalizing effect on the body. This means they raise the pH of the urine, reducing the risk of stones that form in an acidic environment.
Cancer prevention
Oranges contain D-limonene, a compound found to help prevent certain cancers, especially of the:
- Skin
- Breast
- Lung
But D-limonene could help fight other types of cancer, as well. One study published in the American Journal of Epidemiology found that children who regularly drank orange juice had a lower risk of developing childhood leukemia.
Vitamin C further inhibits cancer cell growth by:
- Neutralizing free radicals
- Preventing DNA mutations
- Reducing inflammation
Healthy brain function
The flavonoids in oranges–especially hesperidin and naringenin–also support brain health. They cross the blood-brain barrier to:
- Reduce brain inflammation
- Improve blood flow
- Boost cognitive functions
Vitamin C further promotes healthy cognitive function by:
- Neutralizing free radicals
- Maintaining the integrity of the blood-brain barrier
- Promoting healthy mitochondrial function
- Regulating neurotransmitters–brain chemicals involved in mood and memory
Oranges are an especially wise dietary choice during pregnancy, as their folate content supports healthy development and functioning of the brain and other vital organs in the fetus.
Smooth, glowing skin
In addition to all these incredible internal effects, oranges offer powerful beauty benefits–primarily thanks to their high vitamin C content.
Vitamin C promotes collagen production, which is essential for a smooth, supple complexion. This vitamin’s antioxidant properties help reduce signs of aging like fine lines and wrinkles.
Oranges’ potassium and water content also helps maintain the moisture and fluid balance in skin cells, improving elasticity and combating dryness.
In addition to consuming this fruit, consider making a homemade face mask. Applying freshly squeezed orange juice to the skin can add an extra boost of moisture and radiance.
As you can see, there are many benefits to eating an orange daily. From preventing chronic diseases and infections to maintaining healthy skin, this is one very simple yet impactful way to support your well-being–in a pleasant and delicious way.
References:
Characteristics of U.S. Orange Consumption
Phytochemical Properties, Extraction, and Pharmacological Benefits of Naringin: A Review – PMC
Vitamin C (Ascorbic Acid) – StatPearls – NCBI Bookshelf
[Folate and Pregnancy, current concepts: It is required folic acid supplementation?]
The Therapeutic Potential of Naringenin: A Review of Clinical Trials – PMC
Regular consumption of fresh orange juice increases human skin carotenoid content
Beta-cryptoxanthin as a source of vitamin A
Folate – Health Professional Fact Sheet
Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health – PMC
Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients
Vitamin C in Disease Prevention and Cure: An Overview – PMC
Relationship between copper and immunity: The potential role of copper in tumor immunity – PMC
Relationship between copper and immunity: The potential role of copper in tumor immunity – PMC.
Folate status and the immune system
Role of Citrus Fruit Juices in Prevention of Kidney Stone Disease (KSD): A Narrative Review – PMC
Diet and Stone Disease in 2022 – PMC.
Potassium Homeostasis, Oxidative Stress, and Human Disease – PMC
What is the optimal serum potassium level in cardiovascular patients? – ScienceDirect.
d-LIMONENE – Some Naturally Occurring Substances – NCBI Bookshelf.
d-limonene exhibits antitumor activity by inducing autophagy and apoptosis in lung cancer.
Food consumption by children and the risk of childhood acute leukemia
Citrus Polyphenols in Brain Health and Disease: Current Perspectives – PMC
The Roles of Vitamin C in Skin Health – PMC
Water, Hydration and Health – PMC
Potassium Homeostasis, Oxidative Stress, and Human Disease – PMC
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