What do you know about oranges? Do you know how beneficial or what effects it has on our health, apart from the taste, while eating an orange? The orange tree offers various things to do with the fruits it produces. Orange is a complete healing store; we can consume it in many different ways. Let’s take a closer look at the orange together!
What is the Nutritional Value of Oranges?
100 g: 47 kcal
Protein: 0.9 g
Fat: 0.1 g
Carbs: 11.75 g
Vitamin A: 225.0 IU
Vitamin C: 53.2 mg
Potassium: 181.0 mg
Calcium: 40.0 mg
Fiber: 2.4 g
Energy: 192 kJ
The orange belongs to the Rutaceae family and is also the fruit of a tree known as the citrus species. It is claimed that the orange is a natural mixture of mandarin and a fruit called pomelo. Ecologically, the orange can stand as cold as Ο °C. Today, orange is used in many areas, such as the pharmaceutical and food industries.
What Are the Benefits of Orange?
- The amount of vitamin C a person should take during the day is one orange. It has been observed that people who do not experience vitamin C deficiency and take vitamin C regularly are healthier and more energetic.
- With the antioxidant substances it contains, the orange ensures that the substances harmful to our immune system are removed from the body.
- Orange is beneficial for eye health as it contains vitamin A and its antioxidants protect the eyes from the damage of blue light.
- Orange effectively regulates blood pressure due to its rich potassium content. That is because an increased potassium intake reduces the likelihood of high blood pressure. In addition, the orange fruit does not contain sodium, making it easier for a person to keep their daily sodium intake below the limit. In this way, it simplifies keeping blood pressure low as a person’s sodium intake is limited.
- It has been observed that long-term consumption of oranges helps lower cholesterol levels.
Should you eat the orange itself or drink its juice?
100 g: 60 kcal
Protein: 0.4 g
Fat: 0.2 g
Carbs: 14.64 g
Vitamin A: 0.0 IU
Vitamin C: 46.8mg
Potassium: 324.0 mg
Calcium: 17.0 mg
Fiber: 0.1 g
Energy: 188 kJ
Orange is a source of vitamins A and C on the tables of many homes, especially in the winter. People include oranges in their daily meals in different ways. The most common consumption patterns are eating and drinking orange juice. So, how can we keep the value of vitamins and minerals from oranges at the highest level? For adults, consuming two servings of fruit per day for women and three servings for men is recommended. While one medium orange corresponds to 1 portion of fruit, squeezing three medium oranges for one glass of orange juice is necessary. Therefore, a person who drinks one glass of orange juice daily has completed his daily fruit consumption need. In addition, a 100 g orange has 2.4 g of fiber, while orange juice has 0.1 g of fiber. Therefore, the sugar taken from the orange juice mixes directly into the blood, making it easier for the blood sugar to rise. In addition, due to the low fiber content, drinking the juice of the orange rather than eating it makes one feel hungry more quickly. That can have detrimental consequences, especially for people with diabetes. If the person is considering drinking fruit juice during the day, they should pay attention to their meals and not consume fruit juice when hungry.
Don’t forget to consume oranges, indispensable for the winter months, and don’t be without vitamin C this winter!
Aptekmann, N. P., & Cesar, T. B. (2013). Long-term orange juice consumption is associated with low LDL-cholesterol and apolipoprotein B in normal and moderately hypercholesterolemic subjects. Lipids in health and disease, 12(1), 1-10.
Asgary, S., & Keshvari, M. (2013). Effects of citrus sinensis juice on blood pressure. ARYA atherosclerosis, 9(1), 98.
Shah, U. (2022, February 24). Why You Must Eat An Orange Everyday. Be Beautiful.In. https://www.bebeautiful.in/all-things-lifestyle/health-and-wellness/why-you-must-eat-an-orange-every-day
Dreher, M. L. (2018). Whole fruits and fruit fiber emerging health effects. Nutrients, 10(12), 1833.