Who doesn't love oranges? It’s cheap, tasty and full of nutrients. Oranges are one of the most popular fruits in the world.  Oranges belong to a large group of fruits known as “Citrus”. The origin of oranges is thought to be Eastern Asia thousands of  years ago.  Today they are cultivated in most worm regions of the world. Oranges are a good source of vitamin C, folate, thiamine, soluble fiber and antioxidants, due to that orange juice  has become an integral part of a healthy diet.  In this article, I am going to tell you more about the benefits this amazing fruit has to offer. 

Nutrition profile:

About half of a large orange contains the following quantities of nutrients. 

• Calories: 47

• Water: 87%

• Protein: 0.9 grams

• Carbs: 11.8 grams

• Sugar: 9.4 grams

• Fiber: 2.4 grams

• Fat: 0.1 grams

Orange is composed of simple sugars like glucose, fructose and sucrose which give the fruit its sweet taste. They have very little protein and fat. Although oranges have simple sugars, they have low glycemic index (31-51).  Glycemic index is a measure of how fast sugar enters the bloodstream after a meal. Lower the glycemic index lower the risk of diabetes. Orange is a good source of dietary fiber. Fiber in diet is important for digestion, weight loss and to reduce cholesterol level. 

Orange is a rich source of antioxidants. Hesperidin and Anthocyanin are two flavonoids which have antioxidant properties. Anthocyanin gives the red colour to blood oranges. All citrus fruits are high in carotenoids antioxidants, which are responsible for their yellow/ orange color. Oranges and other fruits belonging to the citrus group contain Citric acid, which prevents kidney stone formation. 

Human and animal studies indicate that regular consumption of oranges is beneficial for health. 

These are the health benefits of Oranges: 

• Boost immune system. 

As I mentioned earlier, orange is a good source of vitamin C. Vitamin C is essential for proper function of the immune system.   

• Prevent skin damage 

Free radicals damage the skin which leads to aging appearance of the skin. Since oranges are rich in antioxidants, they can prevent the damages by reacting with free radicals. 

• Prevents kidney stones 

Citric acid and citrate in oranges prevent formation of kidney stones. 

• Prevent anemia 

Anemia is a condition characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen which is caused by iron deficiency.  Oranges are not a good source of iron but the vitamin C and Citric acid  in oranges help to absorb iron from the digestive tract. 

• Controls blood sugar level 

Oranges have a low glycemic index and contain dietary fiber which keep blood sugar levels under control.  People with diabetes can have oranges as a snack, but should keep in mind that it is not better to eat too many oranges one time. Because eating too much can spike insulin. One orange per day is enough.  

• Lowers the risk of cancer 

The antioxidants and fibers present in oranges helps our body to fight against cancer cells formation. 

• Good for eye health 

Oranges are a rich source of carotenoid. Carotenoids are converted into vitamin A, which plays an important role in eye health. 

Something to remember : Vitamin C gets destroyed fast when exposed to air, so eat an orange quickly once cut up. Before cutting or peeling the oranges, roll them under the palm of your hand on a flat surface to make it warmer. It will produce more juice then. 

Orange juice is a popular drink throughout the world. Eating whole oranges is healthier than drinking orange juice. Fruit juices tend to be high in sugar and not as filling as whole fruit. When you make juice out of orange add honey instead of sugar.