10 health benefits of eating an orange a day (2024)
The United States is the second largest producer of oranges, growing close to 16 million tons each year. Various types of oranges are grown in Florida, California, Texas and Arizona, including navel oranges, tangerines, clementines and minneolas. Regardless of the type, eating an orange a day will help you reap the following 10 health benefits.
Support your immune system:One orange provides 100 percentof the daily recommended requirement of vitamin C, a key component in white blood cell production. White blood cells are an integral part of defending the body from bacterial, fungal, parasitic and viral infections.
Decrease your risk of digestive tract cancers such as mouth, stomach and colon:The antioxidant properties of vitamin C protect cells from free radical damage. This is especially important in the digestive system where cellular turnover is rapid. The high fiber content also maintains healthy digestion by ushering cancer causing agents out of the colon.
Protect against cardiovascular disease: Hesperdin, an antioxidant, is known to lower cholesterol levels and blood pressure, which helps maintain a healthy heart and blood vessels. The dietary fiber and pectin in oranges slow the body’s absorption of fats, lowering cholesterol levels. Magnesium, a mineral found in oranges, also helps to keep blood vessels pliable, which keeps blood pressure at a healthy range.
Lower your risk of rheumatoid arthritis:The high levels of carotenoid antioxidants in oranges can relieve arthritis pain and reduce risk of developing inflammatory disorders such as rheumatoid arthritis.
Protect your stomach from ulcers:The high fiber and antioxidant content in oranges lowers the incidence of Helicobacter pylori,the bacterium responsible for developing peptic ulcers.
Help maintain your healthy brain:Oranges are a good source of folate (vitamin B9), a key component in neurotransmitter development. Low levels of neurotransmitters are associated with anxiety, depression and other mood disorders. Flavonoid antioxidants prevalent in oranges improve signals in the hippocampus, the part of the brain associated with memory and learning.
Decrease your risk of lung cancer:Limonene, a compound found in citrus, mint plants and grasses, and the orange-red carotenoid antioxidant, beta-crytpoxanthin, can help prevent lung cancer.
Promote healthy vision:Vitamin C, a powerful antioxidant, helps develop and maintain the cornea, the outer clear layer of the eye. It also promotes healthy blood flow through the small capillaries that lead to the retina, preventing macular degeneration. Both vitamin A and C can prevent or slow the development of cataracts.
Prevent kidney stones:Various studies have demonstrated that drinking natural orange juice daily can decrease the development of some types of kidney stone stones. The high level of citric acid in oranges decreases calcium levels in urine and reduces risk for calcium oxalate stones.
Maintain healthy skin:Free radical damage is known to cause signs of aging. Oranges are rich in antioxidants that work to eliminate free radicals, keeping skin healthy and free of cancer. Vitamin C and folate (Vitamin B9) improve blood flow to the skin, delivering nutrients, water and oxygen to the body’s largest organ.
The vitamin C found in oranges has other health benefits too: Forms blood vessels, muscles, cartilage, and collagen in your bones. Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer. Boosts the body's immune system to protect against viruses and germs.
The vitamin C found in oranges has other health benefits too: Forms blood vessels, muscles, cartilage, and collagen in your bones. Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer. Boosts the body's immune system to protect against viruses and germs.
Citrus fruits are an excellent source of vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic ( 2 , 3 , 4 , 5 ). In fact, just one medium orange has all the vitamin C you need in a day (6).
When is the optimal time to eat oranges? Ayurveda recommends consuming fruits, particularly citrus fruits, in the morning on an empty stomach, as the body can swiftly absorb the nutrients.
Mandarin oranges have even more beta-carotene and beta-cryptoxanthin than common oranges, making them excellent additions to your diet. The body turns beta-carotene and beta-cryptoxanthin into vitamin A, which is essential for a healthy immune system, good vision, and normal growth and development.
“It is safe to eat oranges every day,” says Lorencz, but “you may want to consider how much you're eating at once because the natural sugars and acid in oranges can lead to stomach upset in some people.”
Promotes Hair Growth: Oranges are rich in Vitamin C, which stimulates hair follicles and encourages hair growth. A diet rich in Vitamin C can lead to stronger and longer locks. Prevents Hair Loss: The antioxidants in oranges combat oxidative stress and help fight hair loss.
Oranges are a good source of fiber. One orange (140 grams) packs around 10% of the DV ( 3 ). Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.
Flavonoids found in citrus, specifically hesperidin and naringenin, may help maintain cell health in brain tissue as they appear to cross the blood-brain barrier to the greatest extent. Flavonoids may reduce inflammation and maintain or improve blood flow to the brain which could have positive effects on cognition.
Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber.
Citrus fruits like oranges, grapefruits, and lemons are already juicy and contain a lot of water. Consuming these fruits with excessive water might lead to stomach discomfort or a feeling of fullness. It's better to enjoy them in moderation and wait a bit before drinking water.
Oranges are great for you, but you should enjoy them in moderation, Thornton-Wood said. Eating in large quantities "could give you gastrointestinal symptoms if you are sensitive to the high fiber content, so [it's] best to have no more than one a day," she said.
Fruit is another way to get in your essential vitamins and minerals. One study found that consumption of pineapple, oranges, and bananas. View Source increased melatonin production about two hours later. Kiwis have also been shown to have some sleep-inducing properties.
Regular consumption has been associated with several health benefits, including improved heart health, decreased inflammation, and a reduced risk of kidney stones. However, it's also high in calories and sugar, so it's best to consume it in moderation and select fresh-squeezed or 100% orange juice whenever possible.
"The peel actually contains more fibre and Vitamin C than the flesh of the fruit," Thornton-Wood said. "It also contains the polyphenols which are linked to prevention of many chronic diseases such as diabetes." According to Thornton-Wood, extra precautions should be made if you want to eat an orange's peel.
Flavonoids found in citrus, specifically hesperidin and naringenin, may help maintain cell health in brain tissue as they appear to cross the blood-brain barrier to the greatest extent. Flavonoids may reduce inflammation and maintain or improve blood flow to the brain which could have positive effects on cognition.
Introduction: My name is Barbera Armstrong, I am a lovely, delightful, cooperative, funny, enchanting, vivacious, tender person who loves writing and wants to share my knowledge and understanding with you.
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