Vitamin gold is found in oranges, the sweet citrus fruits that are available during winter.
Sweet and juicy oranges are a healthy snack option or an addition to a meal. WebMD states that a medium-sized, whole orange has 60 calories, and contains no fat, cholesterol, or sodium. According to Clare Thornton-Wood (registered dietician, spokesperson for the British Dietetic Association), oranges contain more than 100% daily vitamin C requirements." This can protect your cells, increase collagen production and help you absorb iron.
According to the American Chemical Society, oranges have many health benefits. They can boost your immune system and give you better skin. They also help increase your cholesterol and heart health. A 2015 study published in BMC Chemistry suggested that citrus fruits, like oranges, can help lower the risk of certain cancers, inflammation, and rheumatoid artifiida.
Orange juice is full of nutrients. The juice does not contain the orange pith, which is the white substance that lies between the flesh and peel, however. According to the U.S. Centers for Disease Control and Prevention, orange juice is less caloric than eating an orange.
Related: Women's stroke risk is lower when they eat citrus fruits
Oranges have many health benefits
Vitamin C is a common component of citrus fruits, with oranges having higher levels than their more tangy counterparts. According to a 2018 review in Advances in Analytical and Pharmaceutical Chemistry, Vitamin C is a powerful antioxidant that protects cells by neutralizing and scavenging harmful free radicals.
Free radicals can be reactive atoms formed from environmental pollutants, cigarette smoke, stress and other factors. Chronic conditions like cancer and heart disease may result.
Vitamin C in orange juice supports normal immune function. Image credit: Getty
Research suggests that oranges with vitamin C may have a lower chance of developing certain cancers.
Because it prevents DNA mutations, it is associated with a lower risk of developing colon cancer. Research has shown that around 10-15% of colon cancers are caused by mutations in the gene BRAF.
A 2013 study in Nutrition and Cancer also found that high levels of vitamin C, folic acid and orange juice, combined with their antioxidant properties, can lower DNA damage and thus reduce the risk of developing cancer.
Oranges are rich in fiber, potassium, and choline. These nutrients are good for the heart. Thornton-Wood stated that we need to eat more fiber. She also mentioned that oranges are a good source of folate as well as thiamine. These two essential forms of vitamin B, Folate, help the body lower homocysteine levels, which is an amino acid found in red meat, and is associated with poor heart health.
According to the U.S. National Institutes of Health, potassium, an electrolyte mineral is essential for healthy functioning of the nervous systems. A lack of potassium can cause arrhythmia (an irregular heartbeat), higher blood pressure, and depletion of calcium bones.
According to the Mayo Clinic, too much potassium can cause hyperkalemia, which can be life-threatening and can result in paralysis, weakness, muscle fatigue, nausea, and other symptoms.
Oranges are rich in fiber, which may lower blood sugar in type 1 diabetics. It can also improve insulin, blood sugar, and lipid levels in type 2 diabetics. Oranges are listed by the American Diabetes Association, along with other citrus fruits as a "superfood", for people with diabetes.
According to Mayo Clinic, fiber may also help digestion and lower cholesterol by blocking cholesterol absorption into the bloodstream.
One orange can supply enough vitamin C to last a day. (Image credit: Getty)
Thornton-Wood stated that one of the most surprising health benefits oranges have is their high level of lycopene. She said that this antioxidant is the same as tomatoes and is crucial for eye health.
Thornton-Wood explained that oranges have a distinctive flavor because they contain a lot of volatile compounds, such as limonene, and sugars and other acids. The overall flavor of an orange depends on its ripeness as well as how it was stored.
She stated that the main differences between orange varieties are due to their sweetness and consequently the sugar content.
Thornton-Wood stated that blood oranges have a higher level of anthocyanins (compared to navel oranges) due to their red pigmentation. According to WebMD, these pigments give blood oranges their bright red color and act as antioxidants in your body.
Are there any potential risks?
Thornton-Wood stated that oranges are good for you but should be enjoyed in moderation. She said that eating large amounts of oranges can cause gastrointestinal symptoms, especially if you're sensitive to its high fiber content. "It is best to limit the amount you consume per day." It can cause reflux, so it is best to avoid eating oranges at night.
According to the Mayo Clinic, it is possible to consume too many vitamin C (more that 2,000 mg per day). This can lead to nausea, vomiting and headaches.
According to the American Heart Association, beta-blockers are a type of medication that is used to lower blood pressure. They should avoid eating too many potassium-rich fruits like bananas and oranges. The medicine can increase potassium levels, which, when combined with high amounts of potassium-rich food, can cause excess potassium in the body. People with impaired kidney function should be concerned as additional potassium cannot be efficiently removed from their bodies.
Do you have to eat the orange peel?
Orange peel has nutrients that are unique to oranges. Image credit: Getty Images
Orange peels can be used in cooking, but they are not poisonous. Orange peels can be eaten, but they aren't as sweet or juicy as the pulp. They can be hard to digest and could contain chemicals.
The peel is rich in nutrients and can be eaten. Thornton-Wood stated that the peel contains more Vitamin C and fibre than the flesh. It also contains polyphenols, which can help prevent many chronic diseases like diabetes.
Thornton-Wood advises that you take extra precautions if you plan to eat an orange peel. She advised that you wash your orange peels in hot water first to remove pesticide residue. Also, it is best to only eat small amounts as they can be difficult to digest.
The peel also contains flavonoids. According to a 2016 study published in The Journal of Nutritional Science, these compounds can be found in many foods such as fruits, vegetables, tea, and wine. They are also known to lower blood pressure, and decrease inflammation.
Orange peels also contain calcium, many B vitamins, vitamins A and C. The tougher outer portion can be removed.
Additional facts
Around 4000 B.C., oranges were first discovered. In Southeast Asia, and then to India.
Oranges are a mixture of the pomelo (or "Chinese grapefruit") and the tangerine.
Orange trees are a small, tropical, semitropical, and evergreen flowering plant. It can grow up to 16-26 feet (5-8 meters).
There are two main categories of oranges: sweet and bitter. The most popular orange varieties are the sweet ones. The most popular sweet orange varieties ( Citrus sinensis) are navel, Valencia and Jaffa oranges. Citrus aurantium (bitter oranges) are used in jam and marmalade making, while their zest is used to flavor liqueurs like Grand Marnier or Cointreau.
These oranges include navel, Valencia and Jaffa. The bitter oranges ( ) can be used to make jam or mamarmalade and the zest of Grand Marnier and Cointreau liqueurs. Renaissance paintings depicting oranges at the Last Supper table are false. Oranges weren't cultivated in the Middle East before the ninth century.
Citrus Red Number 2 is an artificial dye that is injected at 2 parts per million into commercial oranges. This causes them to be brighter than normal.
The top five countries that produced oranges in 2017 were Brazil (35.6), China (14.4), India (10.8), and Mexico (8.1).
Around 85 percent of all oranges are used to make juice.
Over 600 varieties are available worldwide.
Additional resources
To find out the nutritional content of thousands of foods, visit the U.S. Department of Agriculture (USDA) National Nutrient Database.
The USDA has more useful resources about oranges.
This article is intended to be informative only and not to provide medical advice.
