Orange

Oranges are one of the world’s most popular fruits for various reasons. Sometimes referred to as sweet oranges, they grow on orange trees and are also known as Citrus x Sinensis. They belong to a large family of fruits known as citrus fruits.

They originated remains a mystery, but the sowing process of oranges is believed to have begun in eastern Asia hundreds of years ago. Today, they are cultivated in warm countries like Hawaii and are consumed in many ways. 

Oranges are round in nature, with a pitted peel and dividers on the inside. The taste may dramatically vary from sweet to bitter to juicy, depending on the type and cultivation process. Moreover, most oranges are available year-round, making them one of the most practical fruits on the market.

Certainly, oranges offer numerous benefits due to the protective nutrients and plant compounds found in them, such as fiber, vitamin C, thiamine, folate, and antioxidants. 

This article talks about the health benefits of oranges, nutritional value, and diet benefits.

Types of Oranges

There are 400 varieties of oranges. However, here are some of the most popular oranges: 

• Navel Oranges - widely cultivated oranges in Hawaii with a medium-sized tree and dense, dark green leaves
• Tangerine - smaller in size and sweeter than the typical orange; known by their deep orange skin and flesh and are very high in vitamin C
• Acid-less - oranges with a low acid content, also called “sweet” oranges, but not that flavorful
• Mandarin - popular snacks because they’re easy to peel and practically seedless; they can also be used as an ingredient for desserts
• Seville Orange - also known as sour oranges; typically peeled to eat as snacks but are used for cooking
• Blood Orange - the orange with bright red flesh, easy to peel and juicy
• Bergamot Orange - the type with bitter and acidic taste; usually not eaten but are grown primarily for their peel to be used in perfumes or as a flavor for Earl Grey tea

Medicinal Purposes

Calcium

Oranges are impressively high in this vital nutrient, which keeps one’s organs, bones, and muscles strong and always going. 

Fiber

Three grams of fiber in a medium orange helps keep your bowels clean and healthy, your risks of heart disease and cholesterol low, and even prevents ulcers. Fiber assists in reducing sugar content, which is beneficial for people who have diabetes. 

Potassium

Potassium may aid in lowering your blood pressure, and oranges have lots of it! 

Good sugar

A single orange naturally has 12 grams of sugar. Additionally, all the nutrients and antioxidants that come with it make the perfect food for your body. However, raw oranges have less sugar than dried ones.

Citric acid and citrates

These compounds may help in preventing kidney stones from forming.

Carbs

Oranges primarily consist of carbs and water, with very little protein and fat and few calories. Low GI values are linked with numerous health benefits.

Vitamin C

Oranges are an excellent source of vitamin C. One large orange offers at least 100% of the RDI

• Protects your cells from being damaged
• Boosts your immune system, your body's defense against germs
• Slows the advance of age-related macular degeneration (AMD), a leading cause of vision loss
• It helps fight cancer-causing free radicals

Beta-cryptoxanthin

One of the common carotenoid antioxidants in oranges; the body transforms it into Vitamin A.

Health Benefits

One medium-sized orange has:

• 60 calories
• No fat or sodium
• 3 grams of fiber
• 12 grams of sugar
• 1 gram of protein
• 14 micrograms of vitamin A
• 70 milligrams of vitamin C
• 6% of your daily recommended amount of calcium
• 237 milligrams of potassium
• 15.4 grams of carbohydrates

Heart Health - Currently, Heart Disease is the world’s most common cause of premature death. Flavonoids — like hesperidin in oranges may carry protective effects against heart disease.

Prevents Anemia - Oranges do not just protect the health of your heart and kidney; they may also protect against anemia by increasing your iron absorption due to their organic acid content. 

Anti-inflammatory - What we consume affects our immune system in many different ways. This causes inflammation. When inflammation turns into a long-term problem, it can trigger life-threatening illnesses like diabetes, arthritis, cancer, and Alzheimer's disease. Oranges have the opposite effect.

Good For The Skin - Consuming oranges regularly provides the needed amount of vitamin C that a person needs to maintain skin health and appearance. Vitamin C contributes to collagen production. Collagen supports the skin, promotes wound healing, and improves skin strength.

How to Prepare and Store Oranges

Oranges are very flexible. You can store them at any room temperature. But if you know, you won’t eat them for a few days, put them in your refrigerator’s crisper drawer.

Ways to prepare oranges:

• Carrot-Orange Juice
• Orange-Earl Grey Iced Tea
• Orange Cranberry Chicken

Precautions

Sometimes getting too much from a good thing can be a bad thing. Consuming too much vitamin c in one drinking could give your body more fiber and sugar than it needs. It might lead to vomiting, stomach cramps, diarrhea, insomnia, headache, and nausea. 

Moreover, fruits like oranges are high in acid, making symptoms of gastroesophageal reflux disease (GERD) even worse. If you are taking beta-blockers, too many oranges could increase your potassium intake, leading to damages to your kidneys.

It is always advisable to talk to your doctor before adding oranges to your diet, especially if you have an exceptional health condition.