Nutrition, health advantages, and hazards of oranges
Orange juice is also high in vitamins and minerals

Nutrition, health advantages, and hazards of oranges. Oranges are a sweet, juicy treat or addition to a meal that is both delicious and nutritious. According to WebMD, a whole, medium-sized orange has only approximately 60 calories and no fat, cholesterol, or salt.
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Nutrition, health advantages, and hazards of oranges
According to Clare Thornton-Wood, a qualified dietician and spokesman for the British Dietetic Association (BDA), oranges give “more than 100 per cent of the daily vitamin C requirement.” This can assist your body with cell protection, collagen production, and iron absorption.
According to the American Chemical Society, oranges can help enhance your immune system, give you better skin, and even help you improve your heart health and cholesterol levels. Furthermore, according to a review published in the journal BMC Chemistry, consuming citrus fruits like oranges may help reduce the risk of inflammatory disorders, cancer, and rheumatoid arthritis.
Benefits of orange juice
Orange juice is also high in vitamins and minerals. The juice, on the other hand, lacks the fibre present in the orange pith, which is the white layer that lies between the peel and the flesh. According to the US Centers for Disease Control and Prevention, it’s also simpler to ingest too many calories when drinking orange juice than when eating an orange.
Health benefits of oranges
Vitamin C is abundant in most citrus fruits, and oranges contain particularly high quantities when compared to their tangier cousins. According to a paper published in the journal Advances in Analytical and Pharmaceutical Chemistry in 2018, vitamin C protects cells by scavenging and neutralising damaging free radicals.
Free radicals are reactive atoms that can arise as a result of factors like pollution, cigarette smoke, and stress, and a high degree of free radical exposure can lead to chronic illnesses like cancer and heart disease.
According to some research, vitamin C in oranges may be associated with a reduced risk of some malignancies.
Because it prevents DNA alterations, it’s linked to a lower risk of colon cancer. According to research, roughly 10-15% of colon tumours have a mutation in the BRAF gene.
Furthermore, a 2013 study published in the journal Nutrition and Cancer indicated that orange juice’s high levels of vitamin C and folic acid, together with its antioxidant capabilities, can reduce DNA damage and, as a result, cancer risk.
Oranges are high in fibre, potassium, and choline, all of which are beneficial to your heart. Thornton-Wood told Live Science, “We need to eat more (fibre).” Oranges are also high in folate and thiamine, two crucial forms of vitamin B, according to her. Folate is a B vitamin that helps the body lower homocysteine levels, an amino acid found in red meat that has been related to heart disease.
According to the National Institutes of Health, potassium, an electrolyte mineral, is essential for the correct functioning of the neurological system, and a lack of potassium can cause arrhythmia (an irregular heartbeat), high blood pressure, and calcium deficiency in the bones.
According to the Mayo Clinic, too much potassium can cause hyperkalemia, a serious and life-threatening condition characterised by muscle weariness and weakness, nausea, and paralysis.
Orange fibre may assist people with type 1 diabetes lower their blood sugar levels and those with type 2 diabetes improve their blood sugar, lipids, and insulin levels. Oranges, along with other citrus fruits, are considered a “superfood” by the American Diabetes Association.
According to the Mayo Clinic, fibre promotes digestion and may help decrease cholesterol by inhibiting cholesterol absorption into the system.
The lycopene concentration of oranges is one of the most surprising health benefits, according to Thornton-Wood. “This is the same antioxidant found in tomatoes, and it’s crucial for eye health,” she explained.
The flavour of an orange derives from a combination of a huge number of volatile components like limonene, as well as sugars and acids found in the fruit, according to Thornton-Wood. “The overall flavour of an orange is determined by its ripeness and how it was preserved.” “The biggest variations are connected to the sweetness and thus the sugar content,”
Blood oranges have more anthocyanins than navel oranges, according to Thornton-Wood, because of their crimson colour. According to WebMD, these pigments give blood oranges their vivid red colour and act as antioxidants in the body.
If there are any risk factors?
Oranges are good for you, but you should eat them in moderation, according to an expert. If you are sensitive to the high fibre content, eating a lot of them “may cause gastrointestinal discomfort, so recommended to have no more than once a day. Some people find that it aggravates reflux, so if this is the case, avoid eating oranges at night.”
According to the Mayo Clinic, too much vitamin C (more than 2,000 mg per day) can cause diarrhoea, nausea, vomiting, heartburn, bloating or cramping, migraines, and insomnia.
According to the American Heart Association, those who take beta-blockers (a type of medication used to treat high blood pressure) should avoid eating too many potassium-rich fruits like oranges and bananas. These medications raise potassium levels, which, when combined with a high-potassium diet, can result in an excess of potassium in the body.
Is it safe to eat the orange peel?
Orange peels are not harmful, yet orange juice, as many cooks know, packs a powerful flavour punch. However, while orange peels are edible, they lack the sweetness and juiciness of the pulp. They’re also difficult to digest, and unless you’re eating an organic orange peel, it’s possible that it’s coated with chemicals.
You’ll get a good amount of nutrients if you eat the peel. “The peel of the fruit really contains more fibre and Vitamin C than the flesh,” Thornton-Wood explained. “It also has polyphenols, which have been associated to the protection of a variety of chronic diseases, including diabetes.” If you wish to consume the skin of an orange, Thornton-Wood advises taking extra measures.
“Always wash carefully first in hot water to eliminate any pesticide residue,” “and just eat small amounts because they can be difficult to digest.”
The peel contains flavonoids as well. According to a 2016 paper published in the Journal of Nutritional Science, these chemicals are found in many foods, including fruits and vegetables, grains, tea, and wine, and are known to lower blood pressure and reduce inflammation.
Orange peels also include calcium, various B vitamins, as well as vitamins A and C. You may receive the same nutrients by eating only the inner section of the peel and avoiding the rough outer layers.
Nutrition, health advantages, and hazards of oranges
Oranges are a sweet, juicy treat or addition to a meal that is both delicious and nutritious. According to WebMD, a whole, medium-sized orange has only approximately 60 calories and no fat, cholesterol, or salt. According to Clare Thornton-Wood, a qualified dietician and spokesman for the British Dietetic Association (BDA), oranges give “more than 100 per cent of the daily vitamin C requirement.” This can assist your body with cell protection, collagen production, and iron absorption.
According to the American Chemical Society, oranges can help enhance your immune system, give you better skin, and even help you improve your heart health and cholesterol levels. Furthermore, according to a 2015 review published in the journal BMC Chemistry, consuming citrus fruits like oranges may help reduce the risk of inflammatory disorders, cancer, and rheumatoid arthritis.
Orange juice is also high in vitamins and minerals. The juice, on the other hand, lacks the fibre present in the orange pith, which is the white layer that lies between the peel and the flesh. According to the US Centers for Disease Control and Prevention, it’s also simpler to ingest too many calories when drinking orange juice than when eating an orange.
Health benefits of oranges
Vitamin C is abundant in most citrus fruits, and oranges contain particularly high quantities when compared to their tangier cousins. According to a paper published in the journal Advances in Analytical and Pharmaceutical Chemistry in 2018, vitamin C protects cells by scavenging and neutralising damaging free radicals.
Free radicals are reactive atoms that can arise as a result of factors like pollution, cigarette smoke, and stress, and a high degree of free radical exposure can lead to chronic illnesses like cancer and heart disease.
According to some research, vitamin C in oranges may be associated with a reduced risk of some malignancies.
Because it prevents DNA alterations, it’s linked to a lower risk of colon cancer. According to research, roughly 10-15% of colon tumors have a mutation in the BRAF gene.
Furthermore, a 2013 study published in the journal Nutrition and Cancer indicated that orange juice’s high levels of vitamin C and folic acid, together with its antioxidant capabilities, can reduce DNA damage and, as a result, cancer risk.
Oranges are high in fibre, potassium, and choline, all of which are beneficial to your heart. Thornton-Wood told Live Science, “We need to eat more (fibre).” Oranges are also high in folate and thiamine, two crucial forms of vitamin B, according to her. Folate is a B vitamin that helps the body lower homocysteine levels, an amino acid found in red meat that has been related to heart disease.
According to the National Institutes of Health, potassium, an electrolyte mineral, is essential for the correct functioning of the neurological system, and a lack of potassium can cause arrhythmia (an irregular heartbeat), high blood pressure, and calcium deficiency in the bones.
According to the Mayo Clinic, too much potassium can cause hyperkalemia, a serious and life-threatening condition characterised by muscle weariness and weakness, nausea, and paralysis.
Orange fibre may assist people with type 1 diabetes lower their blood sugar levels and those with type 2 diabetes improve their blood sugar, lipids, and insulin levels. Oranges, along with other citrus fruits, are considered a “superfood” by the American Diabetes Association.
According to the Mayo Clinic, fibre promotes digestion and may help decrease cholesterol by inhibiting cholesterol absorption into the system.
The lycopene concentration of oranges is one of the most surprising health benefits, according to Thornton-Wood. “This is the same antioxidant found in tomatoes, and it’s crucial for eye health,” she explained.
The flavour of an orange derives from a combination of a huge number of volatile components like limonene, as well as sugars and acids found in the fruit, according to Thornton-Wood. “The overall flavour of an orange is determined by its ripeness and how it was preserved.”
“The biggest variations are connected to the sweetness and thus the sugar content,” she stated while comparing different orange kinds.
Blood oranges have more anthocyanins than navel oranges, according to Thornton-Wood, because of their crimson colour. According to WebMD, these pigments give blood oranges their vivid red colour and act as antioxidants in the body.
If there is any risk factor?
Oranges are good for you, but you should eat them in moderation, according to Thornton-Wood. If you are sensitive to the high fibre content, eating a lot of them “may cause gastrointestinal discomfort, so [it’s] recommended to have no more than once a day,” she advised. “Some people find that it aggravates reflux, so if this is the case, avoid [eating oranges] at night.”
According to the Mayo Clinic, too much vitamin C (more than 2,000 mg per day) can cause diarrhoea, nausea, vomiting, heartburn, bloating or cramping, migraines, and insomnia.
According to the American Heart Association, those who take beta-blockers (a type of medication used to treat high blood pressure) should avoid eating too many potassium-rich fruits like oranges and bananas. These medications raise potassium levels, which, when combined with a high-potassium diet, can result in an excess of potassium in the body.
Is it safe to eat the orange peel?
Orange peels are not harmful, yet orange juice, as many cooks know, packs a powerful flavour punch. However, while orange peels are edible, they lack the sweetness and juiciness of the pulp. They’re also difficult to digest, and unless you’re eating an organic orange peel, it’s possible that it’s coated with chemicals.
You’ll get a good amount of nutrients if you eat the peel. “The peel of the fruit really contains more fibre and Vitamin C than the flesh,” explained by an expert. “It also has polyphenols, which have been associated with the protection of a variety of chronic diseases, including diabetes.”
If you wish to consume the skin of an orange, Thornton-Wood advises taking extra measures. “Always wash carefully first in hot water to eliminate any pesticide residue,” “and just eat small amounts because they can be difficult to digest.”
The peel contains flavonoids as well. According to a paper published in the Journal of Nutritional Science, these chemicals are found in many foods, including fruits and
grains, tea, and wine, and are known to lower blood pressure and reduce inflammation.
Orange peels also include calcium, various B vitamins, as well as vitamins A and C. You may receive the same nutrients by eating only the inner section of the peel and avoiding the rough outer layers.