Benefits of eating Orange every day.
Orange is a popular fruit. As a fruit, oranges are quite good. Apart from being affordable, oranges are very tasty.
Let's know some surprising properties of oranges:
Healthy Eyes and Vision:
Oranges are rich in vitamin C, with an average-sized orange containing 116% of your daily value.
Vitamin C supports eye health by reducing the risk of cataracts, promoting healthy ocular blood vessels, and slowing the progression of age-related macular degeneration.
Oranges also contain beta-carotene, which our bodies convert into vitamin A—essential for good vision, especially in low-light conditions.
Reduced Stroke Risk:
Flavanones, compounds found in citrus fruits like oranges and grapefruits, significantly reduce the risk of ischemic stroke (caused by blood vessel obstruction).
A study involving nearly 70,000 women found that those who consumed more flavanones had a 19% lower risk of ischemic stroke.
Vitamin C consumption may also protect against hemorrhagic stroke, a less common but often more deadly type of stroke1.
Appetite Control and Weight Management:
Oranges are a solid source of fiber, providing 12% of your daily value in a single fruit.
High-fiber diets have several benefits, including normalizing bowel movements, lowering cholesterol levels, controlling blood sugar, and aiding in achieving a healthy weight.
Fiber also slows down digestion, helping you feel fuller for longer after meals1.
Immune System Support:
The abundant vitamin C in oranges boosts your immune system, helping your body fight off infections and illnesses.
Skin Health and Anti-Aging:
Oranges contain antioxidants that contribute to healthy skin and may help prevent premature aging.
Heart Health:
Fiber and other nutrients in oranges contribute to heart health by reducing the risk of heart disease and maintaining healthy blood pressure.
Nutritional value of Orange
Here's a breakdown of the nutritional value of a medium-sized orange (about 131 grams):
Calories: Approximately 62 calories
Carbohydrates: Around 15.4 grams
Fiber: Provides about 3.1 grams of dietary fiber
Protein: Contains about 1.2 grams of protein
Fat: Almost negligible fat content
Vitamin C: A powerhouse of vitamin C, providing about 69.7 mg, which is more than the daily recommended intake for adults.
Vitamin A: Provides a small amount of vitamin A, about 12% of the daily recommended intake.
Potassium: Contains around 237 mg of potassium.
Folate: Provides about 40 micrograms of folate.
Thiamine (Vitamin B1): Contains around 0.1 milligrams of thiamine.
Calcium: Provides around 52 milligrams of calcium.
Magnesium: Contains approximately 13.3 milligrams of magnesium.
Phosphorus: Contains about 21.6 milligrams of phosphorus.
Oranges are also rich in antioxidants, including flavonoids, which contribute to their health benefits. Additionally, oranges are low in calories and have a low glycemic index, making them a great choice for those watching their weight or managing blood sugar levels.
Uses of Orange in skin care.
Exfoliation and Renewal:
Oranges have exfoliating properties that help renew and slough off dead skin cells.
You can use orange peel powder as a gentle face scrub. To make it:
Dehydrate leftover orange peels by baking them for 20 minutes.
The dried peel should be ground into fine powder.
Mix the powder with honey, aloe vera gel, or milk cream for a glowing face scrub.
Unclogging Pores and Fighting Sun Damage:
Oranges can unclog pores when used as a scrub or in serum form.
Regular use of orange-based skincare can even help combat sun damage.
Reducing Dark Spots:
The vitamin C-rich content in oranges helps fade dark spots and evens out your skin tone.
Oranges make spots disappear, revealing a more radiant glow.
Boosting Radiance:
Oranges’ naturally exfoliating and skin-brightening properties enhance your skin’s radiance.
They can remove tan, reduce dullness, and correct uneven skin tone.
Acne Prevention:
Oranges contain citric acid, which helps dry out acne and reduces their size.
They also regulate sebum production, keeping acne at bay.
How to Include Orange in Skincare:
Orange Peel Powder: Make your own by dehydrating orange peels and using the powder in DIY face scrubs.
Orange Essential Oil: Add a drop or two to your face pack or mix it with rose water for a refreshing face mist.
Try Orange-Infused Skincare Products: Look for products formulated with orange extracts, such as cleansers, moisturizers, and sheet masks.
Some harmful aspects of Orange.
While oranges are generally healthy and nutritious, there are a few aspects to be aware of:
High Fiber Content:
Oranges are rich in fiber, which is beneficial for digestion and overall health.
However, consuming excessive fiber can lead to undesirable effects such as:
- Upset stomach.
- Cramping
- Diarrhea
- Bloating
- Nausea12.
Vitamin C Overconsumption:
Oranges are packed with vitamin C, essential for immune function and skin health.
Excessive vitamin C intake can cause:
- Heartburn
- Headache
- Vomiting
- Insomnia12.
Acidity and Digestive Irritation:
Oranges are acidic, which can irritate the stomach lining.
In individuals with gastroesophageal reflux disease (GERD), excessive citrus fruit consumption may worsen symptoms like heartburn and vomiting.
Additionally, too much potassium (found in oranges) can lead to a condition called hyperkalemia, which may cause nausea, weakness, muscle fatigue, and arrhythmias12.
Non-Alcoholic Fatty Liver Disease (NAFLD):
High fructose consumption (found in oranges) has been linked to NAFLD.
If you have risk factors for NAFLD, you should reduce your orange intake.
