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Citrus fruits are loved by many and the nutrients in oranges make them a wonderful fruit to include in your daily diet.
Citrus sinensis, or the sweet orange, is a refreshing fruit that can be consumed as it is or pressed into juice. This tree originated in China thousands of years ago and is now grown worldwide, including in the United States, Mexico, and Spain.
Nutrients in orange include several vitamins, minerals, and antioxidants that have impressive health benefits. In this article, we will discuss the nutritional value of oranges along with the health benefits they offer.
Nutritional Value of Orange
According to the U.S. Department of Agriculture, one orange (approximately 140 grams) provides:
- Calories: 66 kcal
- Water: 86% by weight
- Protein: 1.3 grams
- Carbs: 14.8 grams
- Sugar: 12 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
- Vitamin C: 92% of the Daily Value (DV)
- Folate: 9% of the DV
- Calcium: 5% of the DV
- Potassium: 5% of the DV
The list of nutrients in oranges given above reveals surprising facts about the popular fruit. It provides as much as 92% of the daily value of vitamin C and also provides some amount of dietary fiber and certain minerals.
Orange Juice Nutrition and Health Benefits
Oranges are packed with several beneficial compounds, including flavonoids and carotenoids, which are known for their antioxidant properties. The flavonoid compounds present among the nutrients in oranges are:
- Hesperidin: This compound is one of the main antioxidants in oranges and may have blood pressure-lowering, anti-inflammatory, and antioxidant properties.
- Naringenin: Naringenin is another citrus flavonoid that has similar health benefits. Drinking orange juice regularly may help improve blood circulation and protect the body from oxidative damage caused by free radicals.
All citrus fruits are rich sources of carotenoid compounds, which give them their distinctive rich orange, red, and yellow colors. These compounds include:
- Beta-cryptoxanthin: This compound functions as an antioxidant in the body, protecting cells against oxidative damage. In addition, the body can convert beta-cryptoxanthin into the active form of vitamin A.
- Lycopene: Lycopene is a powerful antioxidant that's also present in other fruits like tomatoes. This compound can prevent heart disease and chronic inflammatory conditions.
Health Benefits of Nutrients in Orange
Beneficial plant compounds like hesperidin, lycopene, and naringenin are among the nutrients in orange that are associated with a lower risk of heart attack and arrhythmia.
These anti-inflammatory and antioxidant compounds may also help reduce bad LDL and VLDL cholesterol. A healthy lipid profile is associated with a reduced risk of heart and liver disease. Lower inflammation is also associated with improved blood pressure. Consuming oranges can control blood pressure naturally. You can have them as they are or press them into a refreshing juice.
A study by INSERM in Bordeaux, France, found that fruits rich in flavonoid compounds can prevent Alzheimer's disease, dementia, and similar degenerative diseases. They're being studied extensively in laboratories around the globe.
Antioxidant compounds can prevent non-alcoholic fatty liver disease and liver cirrhosis. These compounds also reduce the occurrence of joint pain and fatigue.
Vitamin C, polyphenols, and other natural compounds can improve skin complexion by preventing oxidative damage to skin cells. Instead of buying costly vitamin C supplements, consider adding orange juice to your diet. You can get all the nutrients in oranges by drinking a glass of juice every day.
Orange Juice Calories: Are They Good for Weight Loss?
An orange contains approximately 66 calories, which can be considered moderate to high carb.
Having an orange a day might be fine, but excessive consumption of fruit sugars can trigger insulin and glucose spikes and cause weight gain. If you're on a low-carb diet, try to keep your intake of orange juice or any other fruit juice to a minimum.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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