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Orange: Nutrition, Health Benefits and Side-Effects

citrus fruits


Orange is a popular fruit, which is consumed worldwide. It can be eaten raw after peeling it or drinking its juice. In addition, orange juice is also used in many beverages and tasty dishes. You will be surprised to know that apart from eating, orange also has a different identity in the medical field. In this article, we will cover oranges’ nutritional value, surprising health benefits, and side-effects of oranges.

Orange fruits are full of vitamins A, B, and C, calcium, magnesium, potassium, phosphorus, choline, and other nutrients. In addition, this fruit has more than 170 phytochemicals and more than 60 flavonoids, which are full of inflammatory and antioxidant effects. Thus, they combat diseases, provide nutrition and counter the effects of aging. The high vitamin C content in it has been attributed to most of the health benefits of this citrus fruit.



Today there’re hundreds of varieties of oranges worldwide, but mainly four types of oranges are more popular, including (1) —

  • Round orange: It is considered the most common, but most important orange.
  • Navel orange: Its upper part is like navel, hence it is known as naval orange.
  • Blood orange: Here is a special type of orange, whose color is red like blood.
  • Acid-Laced orange: This orange type is found in less amount of acid.


One large fruit (about 184 grams) contains (✔️)

  • 86.5 calories
  • 1.7 gm protein
  • 21.6 gm total carbohydrate
  • 0.2 gm total fat
  • 414 IU vitamin A
  • 97.9 mg vitamin C
  • 55.2 mcg folate
  • 15.5 mg choline
  • 73.6 mg calcium
  • 18.4 mg magnesium
  • 25.8 mg phosphorus
  • 333 mg potassium
  • 12.9 mg total omega-3 fatty acids
  • 33.1 mg total omega-6 fatty acids

1. Oranges For Heart Health

Being rich in antioxidants, folate, and potassium, oranges are good for heart health. Antioxidants, especially vitamin C, are present in oranges that protect arteries from free radicals and prevent the oxidation of cholesterol.

In addition, oranges contain phytochemicals that prevent blood vessels from bearing together and strengthen blood vessels carrying oxygen and nutrients to the body’s cells. Folate or vitamin B9 processes the amino acid homocysteine ​​in the body.

High levels of homocysteine ​​(a type of amino acid that can increase the likelihood of heart disease) can result in a heart attack regardless of a person’s cholesterol level.

Healthy Heart

Potassium present in it is an another important nutrient for heart health, as it plays an important role in cardiovascular function and muscle contraction. Potassium intake can reduce the risk of high blood pressure (hypertension), heart attack and stroke.(2)(3)

Further research has found that the flavanone hesperidin is present in the fruit. Therefore, to maintain heart health, consume a fresh orange daily.

2. Boost Immunity

A strong immune system protects your body from illness, debilitating bacteria, and viruses. Being a citrus fruit, oranges are full of vitamin C, which is necessary to strengthen your immune system. Vitamin C promotes the production of white blood cells, fighting bacteria and viruses.


In addition, oranges contain a lot of polyphenols that protect against viral infections. Oranges also provide all the nutrients such as vitamin A, folate, and copper, which play an important role in enhancing immunity. Eat some oranges or drink one or two glasses of orange juice daily to boost your immune system. (4)

3. For Healthy Eyes

Yellow and orange-colored fruits and vegetables are excellent for your eyes, as they are rich in beta-carotene and vitamin A. In addition to beta-carotene, orange contains other carotenoids that are converted into vitamin A in the body. Carotenoids lutein and zeaxanthin are known to protect against chronic eye diseases.


In addition, vitamin C and other antioxidants in oranges reduce the risk of developing cataracts and slow the progression of age-related macular degeneration. Being a good source of vitamin C, oranges work to keep your eyes healthy, as well as, reduce the risk of eye problems such as cataracts. (5)

4. Oranges For Weight Loss

Oranges are incredible superfoods for weight loss. A high content of fiber and vitamin C in the fruit promotes weight loss. Fiber doesn’t make you feel hungry quickly and helps you to eat less throughout the day. Vitamin C converts glucose into energy and helps you burn fat. (6)

In addition, oranges are a great low-calorie and fat-free source of nutrients, needed for a healthy body. For best results, start your day with an orange. (7)


5. Protects Against Kidney Stones

High vitamin C in oranges is also excellent for kidney health. It helps to reduce the risk of developing kidney stones by increasing the level of citrate in the urine, which prevents the formation of kidney stones by reducing the crystallization of uric acid and calcium oxalate.

In fact, researchers at the University of Texas Southwestern Medical Center have suggested that daily orange intake may be more effective in preventing kidney stones than other citrus fruits. The risk of appendicitis can also be avoided by consuming one glass of orange juice daily. (8)

6. Reduced Cholesterol

Oranges contain pectin, a soluble fiber that eliminates cholesterol before it is absorbed into the bloodstream. In addition, they contain the flavanone hesperidin, which reduces cholesterol as well as blood pressure levels. In fact, research indicates that flavanone also increases high-density lipoprotein (HDL or good cholesterol) and reduces low-density lipoprotein (LDL or bad cholesterol). Orange is rich in fiber, which helps to reduce your cholesterol level. (9)

In addition, oranges contain other essential nutrients, such as vitamin C, potassium, and flavonoids, that are believed to be helpful in lowering cholesterol. (10)

Therefore, to combat cholesterol problems, include oranges in your regular diet.

7. Controls Blood Pressure

Oranges contain essential elements, such as flavonoids and pectin, which may be helpful in controlling blood pressure levels (11).

In addition, potassium present in oranges regulates blood pressure.


Some studies also suggest that the inclusion of oranges in the diet can avoid the risks associated with hypertension, such as heart disease and stroke (2).

8. Diabetes Prevention

Oranges contain an adequate amount of fiber (7).

According to scientific research, fiber can rapidly reduce blood sugar and glycosylated hemoglobin (HbA1c), which is the main cause of increasing type-2 diabetes. Fiber-rich oranges are beneficial in the diet of patients with type-2 diabetes (13).

Oranges are low in calories and can be consumed daily. This can balance your blood sugar levels very effectively.

9. Orange For Arthritis

Being a good source of vitamin C, oranges helps to reduce inflammation of joints. In addition, phytonutrients zeaxanthin and beta-cryptoxanthin present in it protect against oxidative damage that can cause inflammation.

According to a study published in the American Journal of Clinical Nutrition, eating 3-4 oranges daily helps to reduce the risk of developing rheumatoid arthritis. According to another research, orange oil has anti-bacterial, anti-fungal, and anti-inflammatory properties, which can help in relieving arthritis. Massage done with orange oil can cure arthritis very quickly (14).

10. Oranges In Digestion And Constipation

Oranges contain a good amount of fiber. It makes your digestive system strong and works to relieve stomach-related problems like constipation. Fiber softens the stools and reduces the risk of constipation to a large extent (7)(15).

11. Orange For Healthy Skin

Orange is considered an anti-aging fruit because it contains antioxidant compounds that fight free radicals, which cause early aging and many degenerative diseases. Oranges are high in vitamin C, which along with anti-aging and UV protection, works to keep your skin healthy. For this, you can drink orange juice daily.

You can also grind orange peel and use it as a face mask, but before doing this, please consult a dermatologist once. Orange peel contains high amounts of vitamin C. (19)


It works to soften your skin by removing dark spots and helps in the growth of new skin cells. In addition, orange peels can also act to flush out harmful substances from the skin and lighten dark spots. (20)

The citric acid present in oranges removes dead skin and vitamin C can also help in removing the pimples of your skin. For clear and soft skin, orange peel can be used as a face cream. (20)

12. Oranges For Healthy Hair

Orange is rich in vitamins A, C, E, and iron. The antioxidants found in these vitamins and iron provide great nutrition to your hair, which not only prevents hair fall but also makes your hair thick, shiny, and strong. (21) (19)


Orange is very beneficial for health, but only when it is consumed in limited quantities. Consuming it in large amounts can be harmful to you. Oranges are rich in fiber and a high intake of fiber can cause indigestion, stomach cramps, and diarrhea. (22)

Orange for health

At the same time, fiber taken as a diet in small amounts can help to reduce acidity or diarrhea. In addition, oranges are acidic in nature, so excessive intake of oranges can cause heartburn (23).


In this article, you’ve learned about the health benefits of oranges. We can’t only overcome many diseases, but also use it to get rid of problems related to your skin and hair. You must include it in your diet. But remember consume it in limited quantity. If you have any questions, feel free to ask us in the comment section below.


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