Health Benefits of Oranges

An orange has over 170 different photochemical and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects. There are thousands of reasons why eating an orange a day is a good idea; they are low in calories but full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet.

One medium orange contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate as well as 1 gram of protein. Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system. Oranges also contain choline, an important nutrient that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Health benefits of consuming oranges 

Stroke: Eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least. 

Cancer: Consuming oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer. 

Heart health: The fiber, potassium, vitamin C and choline content in oranges all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease. 

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber. 

Skin: The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin. 

Those who take beta blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. Those with gastro-esophageal reflux disease may experience an increase in symptoms such as heartburn and regurgitation when consuming highly acidic foods. These two categories are advised to consume oranges and other citrus fruits in limited quantities only.