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Health benefits that you can get by eating orange

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Orange

Orange is a tasty and one of the most liked fruit in the world. It is a round-shaped citrus fruit that grows on the trees. Generally orange have smoothly textured skin which is filled with tasty juicy content. Orange is a low-calorie fruit with many essential vitamins and minerals that our bodies need. A whole medium-size orange has 60 calories. It is most famous due to the vitamin C value that is found sufficiently in oranges. Fat, cholesterol, and sodium are not present in oranges.

Oranges are used in making many food products. People like to drink its juice and many flavored orange food products and juices are available in the market. Orange fruit has many health benefits. It can help the person to lose weight. It improves immunity and makes our hearts strong. There are many other health benefits that you can get by eating this fruit. Some are mentioned below with details.

Origin of orange

 

Health benefits that you can get by eating orange
photo by Pixabay

Countries Myanmar, China, and India are considered as the origin of oranges. Due to its taste and benefits, it becomes famous in other areas of the world. In 1987 it was included in the list of top cultivated fruits in the world. ( 1 ) FAO reported the production of 124 million tons. In 124 million tons approximately half (62 million ton) citrus was produced from oranges ( 2 )

Consumption of orange fruit

People like to eat orange fruit. It is one of the top-selling fruit in the world. In 2017 orange market generate $55 billion worldwide. According to reports peoples consume 75 million tons of oranges this year. Just like in production, Brazilians, china, and peoples from India consume more oranges as compared to other world countries according to the 2017 market report of oranges. ( 3 )

Global production of orange

In 2010 the total production of oranges around the world was 66.4 million tons which was a 14 percent more growth rate than in 1997. ( 4 ) Orange production is increasing with time due to its high demand. As in 2019, FAOSTAT reported its production at world 79 million tons. ( 5 )

Top countries in orange production

According to the report of FAOSTAT Brazil is the world’s largest producer of orange fruit. In 2019 Brazil produces 22  percent of oranges of the world out of its 100 percent production which was 79 million tons. Brazil is followed by China, India, United States, Mexico, Spain, and Egypt. In the United States oranges are mostly produced in the areas of California, Texas, and Florida. ( 6 )

Benefits of eating oranges

Consumption of orange is associated with many health benefits. Eating orange can l help you in improving health and fitness. Here are some benefits that you can get from this fruit:

It is Anti-inflammatory and good for the immune system

Oranges are rich in vitamin C. Vitamin C is very essential for a healthy immune system. Oranges are anti-inflammatory. Long-term inflammation can show the results of dangerous diseases. Some studies have shown that oranges can reduce the effects of inflammation. Experts believed that oranges are natural healthy foods that are anti-inflammatory and can prevent many chronic diseases. ( 7  8 )

Oranges are good for the eyes

The main nutrient in oranges is vitamin A. This vitamin is very essential for the body. Vitamin A helps the body to perform different functions. Vitamin C helps the body to work against diseases. Like vitamin C is effective to reduce eye-related problems. Vitamin C can lower the risks of cataracts and age-related macular degeneration. Vitamin C makes the eyes healthy and improves the health of the eyes’ blood vessels.
Moreover eating orange can help you in getting vitamin A. Vitamin A deficiency is the no.1 cause of early age blindness in children. As oranges are rich in beta carotene. Our body generally uses Beta carotene to get vitamin A.

It helps to reduce blood pressure

You can call orange a blood pressure-friendly fruit. As this fruit has no sodium-related content so it is suitable for high blood pressure patients. Moreover, it has a sufficient amount of potassium. Increasing potassium intake can reduce the risks of high blood pressure. Eating potassium-rich foods like oranges helps the flow of blood in blood vessels. A high intake of potassium helps the vessels to open and relax which results in improve high blood pressure.

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It prevents some cancers

Healthy antioxidants in the oranges can help against some types of cancer like colorectal cancer. Vitamin C in oranges works against the formation of cells that can lead to cancer.

It improves skin health

Vitamins present in oranges make the skin beautiful and healthy. Vitamin C is present as the nutrient in oranges helps the person’s skin to maintain its quality. Vitamin C improves the production of collagen. Collages improve the health of the skin and help the wounds to heal fast. A review of studies in 2015 found an impressive link between vitamin C and skin health. It was found that vitamin C can improve or maintain appearance, beauty, and elasticity. ( 9 )

It has sufficient vitamins and minerals

Oranges are rich in many essential vitamins and minerals. Orange and its juices are rich in vitamin C. Vitamin C improves immunity and prevents diseases. A large orange can provide you the daily recommended value of Vitamin C. ( 10 )
Potassium is also found in oranges. Potassium helps the blood pressure patient. It plays a good role in lowering blood pressure. Potassium also improves heart health and can prevent heart diseases.
Oranges also contain folate. Folate is a vitamin that our body needs to make red and white blood cells. It also helps in converting carbs into energy. Folate is also responsible for other processes in the body. You can get folate from oranges.
Thiamine is part of orange nutrition value. Thiamine keeps our nervous system in good health and also helps the body in converting food to energy. Just add oranges to your diet and improve your health.

It is good for the heart

Some studies have shown that consumption of orange can improve heart health As heart diseases are becoming very common and they are leading in causing premature deaths. Some clinical studies on humans have concluded that eating oranges daily can reduce blood pressure which in results can reduce the risks of heart diseases. ( 11 12 ) Some studies have found that flavonoids in oranges may have some protective role against many heart problems.  ( 11 13 )

Eating oranges may also help in decreasing blood cholesterol levels. As fibers are present in oranges which have can reduce the cholesterol level in the body according to studies. ( 14 )

It prevents kidney stones

Citric acid is found sufficiently in oranges. Citrate is the part of citric acid. Citrate binds with the calcium and prevents kidney stones. Citrate in oranges usually acts in the body just like potassium citrate which is prescribed by doctors to treat kidney stone patients. ( 15 16 )

It reduces the risks of anemia

By eating oranges with iron-rich food can protect you against anemia. Vitamin C and citrate in the orange helps the body to absorb more iron from the food. Anemia is mostly caused due to iron deficiency. Iron deficiency can lead to low red blood cells and its results can lead to low levels of oxygen in the body. That is what Anemia is called. ( 17  18 )

Oranges are rich in fiber and help in weight loss

Oranges are a very good source of fibers and carbs. Fiber can also help in losing weight. It decreases the risk of overeating and contributes a lot to weight loss. Moreover, fiber is also very important for healthy cholesterol level and a good digestive system you can get 184-gram fiber from a medium-size orange which is approximately 18 percent of RDI.( 19  20 21  22 )

Oranges are rich in plant compounds

Plant compounds like phenolic compounds and carotenoids are present in oranges. Experts believe that these compounds plays important role in improving health.
Phenolic compounds like Flavonoids which are present in oranges play an important role in many health issues. Many studies and researchers have shown that flavonoids and other antioxidants can provide many good health benefits.
( 23 24 25 )
Carotenoids in citric fruits like in orange are very beneficial to health. Beta cryptoxanthin and lycopene are carotenoids that are sufficiently present in oranges. Generally, our body converts beta-cryptoxanthin into vitamin A. As a vitamin, A deficiency can also lead to health issues so eating oranges (moderate quantity) can reduce many health problems.

Orange juice

Juice is extracted from the oranges by reaming or squeezing the oranges. Orange juices are available in the market in many varieties. Orange juice usually has more vitamin C and sugar as compared to whole juice. Many countries have made strict rules about the production of juices. The Standard of Orange juices in Canada, the UK, and the USA is very high as their governments regulated and make the standard of juice products. Authorities only allow the sale of juices that are extracted from the natural fruit. Sales of artificial orange juices are very common in some countries where rules and regulations are not so effective.
In 2019 globally production of orange juice was 1.6 million tons. ( 26 ) Experts have believed that the world will produce more than 1.8 million tons of orange juice in 2021.

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Whole orange vs orange juice

Most of the nutrition value of the whole orange and its juice is the same. But there is some difference in fiber and sugar. The whole orange has more fiber and fewer calories as compared to orange juice. Orange juice is high in calories due to its high level of simple sugar.
Juice quality also depends on the process of extracting.

Homemade orange juice is considered more natural and healthy. Some factory-level processes can reduce the nutrients value in orange juice studies have suggested. A study that examines homemade orange juice and juice from the market concluded that factory-based juice has fewer nutrients than homemade juices. Homemade juice contains 15 percent more vitamin C and 27 percent more folate. ( 27 )

Oranges are rich in flavonoids. Scientific studies and researchers have found that the storage and other processes of extracting juice can reduce flavonoids and other healthy compounds that are present in the oranges. ( 28 29 30 ) whole oranges are best for health. If you like to drink orange juice then make it at home and drink it as soon as possible because storing juice can lead to the loss of antioxidants and minerals.

How to store oranges

The storage life of oranges mainly depends on the quality of handling. A bad harvesting and packing method can cause damage to the fruit. Damaged fruits usually do not last long. Good handling during all these processes can improve the life of fruits. You can store oranges in your refrigerator. At home fridge oranges can last for one month.

Bottom line

Oranges are very healthy and nutrient-rich fruit. It has many vitamins and minerals that can improve health. As oranges are also rich in simple sugar so their moderate consumption is more beneficial. High consumption of orange is not good, especially for diabetes patients.

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Author

Sarfraz
Sarfraz
Sarfraz is a 26-year-old writer. He loves to read and write. These are his best hobbies. Sarfraz is an experienced nutritionist & fitness trainer. Mostly he writes on health or fitness-related topics. His best friend is his brother Dr. Omer (MBBS) who reviews his articles. HERE IS EMAIL If you want to contact him: sarfraz@address4health.com
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