Orange is a citrus fruit that grows on a tree of the same name and belongs to the Rutaceae family and is consumed primarily as raw fruit and in the form of juice. This tangy fruit is loaded with essential nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc that provide numerous health and beauty benefits.
Health Benefits of Orange
Some major health benefits of orange are as follows.
(1) Manages Cholesterol Level
Dietary fibers like pectin and flavonoid like Hesperidin in orange reduce LDL cholesterol in the body and minimize the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls and is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
Pectin also minimizes fat absorption in the body.
(2) Regulates Hypertension
Potassium in the orange is a natural vasodilator that relaxes our blood vessels, improves blood circulation, and thus provides relief from high blood pressure or hypertension.
Hypertension is a silent killer that affects millions of people around the world and gives rise to various health problems like severe headaches, nose bleed, chest pain, fatigue, irregular heartbeat, difficulty in breathing, vision problems, and blood in urine, etc.
Zinc and magnesium in orange also aid in regulating high blood pressure.
Consume orange in moderation as over-intake of potassium may lower the blood pressure to an abnormally low level giving rise to symptoms such as dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.
If you are already on blood pressure medication, then consume orange after having a word with your doctor to avoid the risk of food-drug intolerance.
(3) Provide Anti-Inflammatory Benefits
Anti-inflammatory compounds like vitamin C, hesperidin, and naringin in the orange reduces pain and inflammation caused by inflammatory diseases like arthritis, rheumatism, rheumatoid, gouts, asthma and bronchial asthma, etc.
As per research by Arthritis Research Campaign Epidemiology, regularly consuming a glass of fresh juice significantly reduce the risk of rheumatoid arthritis.
(4) Improves Neurological Health
Oranges are good for the brain and improve our neurological health.
Antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in the orange protects our neurons or the brain cells from free radical damage, and thus minimizes the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Carbohydrates in orange fuel our brain.
Other nutrients like iron, potassium, zinc, iron, and magnesium, etc in the orange also contribute to neurological health as they provide several cognitive benefits like a sharper memory, better focus, improved concentration, and reduced mental confusion, etc.
(5) Improve Cardiovascular Health
Orange is good for the heart and improves our cardiovascular health.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in orange protect our cardiovascular system from free radical damage and improves its efficiency.
Dietary fibers in orange reduce LDL cholesterol and thus minimizes the risk of atherosclerosis which is a leading cause of several cardiovascular problems.
Potassium in orange relaxes our blood vessels and controls hypertension or high blood pressure which is a major cause of several cardiovascular and other health problems.
Hesperidin, a flavonoid present in the inner peel of orange improves the health of delicate cells aligned with blood vessels.
Other nutrients like zinc, iron, magnesium, manganese, and copper, etc in orange also contribute to our cardiovascular health.
(6) Protection Against Various Cancer(s)
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in orange protect our cells and tissues from free radical damage and minimizes the risk of several cancers like colon cancer, abdominal cancer, lung cancer, pancreatic cancer, stomach cancer, breast cancer, and prostate cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
Anti-tumor properties of D-limonene in orange also helps.
(7) Strengthens Immune System
Antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in orange protect our immune cells or the white blood cells from free radicals damage and thus strengthen our immune system.
The immune system is the defense mechanism of our body that prevents and treats various microbial infections, diseases, and as well as injuries, and wounds.
Vitamin C enhances the production of white blood cells, and further strengthens our immunity.
The stronger immunity is, the less likely we are at risk of getting a cough, cold, fever, and flu, etc.
Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in orange also contribute to stronger immunity.
(8) Good For Kidneys
The orange benefits our kidneys, the vital organ that eliminates toxins, excess fluid, and excess salts from the body.
The detoxifying properties of dietary fibers in orange eliminates toxins, pollutants, and other impurities from the system, and in a way, this reduces the detoxification burden from kidneys to some extent. This allows our kidneys to focus on other functions they need to perform such as managing pH balance, maintains electrolyte balance, regulates blood pressure, production of Erythropoietin hormone, etc.
Citrate in orange decreases urine acidity and reduces the risk of kidney stone formation.
(9) Regulates Blood Sugar
Orange is good for people who have diabetes because of its low calorific value and ability to effectively balance sugar levels in our body.
With a low glycemic index of 40, orange slowly release sugar into the bloodstream, prevents a sudden spike in blood sugar level, and aid in managing diabetes.
The dietary fibers in the orange slow down sugar absorption by the bloodstream and help in controlling blood sugar levels.
Consume orange moderately as overeating it may drop the blood sugar to an abnormally low level giving rise to hypoglycemia with symptoms like shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.
If you are on diabetic medication, consult your doctor before adding orange to your diet to avoid the risk of food-drug intolerance.
(10) Promotes Digestive Health
Orange improves our digestive health as they contain antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc that protect our digestive system from free radical damage and minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, and stomach cancer, etc.
Dietary fibers in orange are natural laxative that improves bowel movement, aids in stool elimination, and thus relieve constipation and other gastrointestinal issues like abdominal pain, irritable bowel syndrome, gas, bloating and flatulence, etc.
Other nutrients like zinc, iron, magnesium, and folate, etc also improves our digestive health.
(11) Helps In Weight Loss
Orange helps in weight loss because of its low calorific value of 47 calories per 100 grams. When consumed in moderation, there is no need to worry about excessive calorie load.
Dietary fibers in orange provide stomach satiety, controls our urge to eat again and again, and thus controls overeating which is a prime cause of obesity.
The abundance of water (around 88 percent) in orange also contributes to weight management as it reduces calorie overload, controls overeating, improves digestion, and increases absorption of nutrients.
(12) Good For Eyes
Orange helps in maintaining ocular health
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in Orange protects our eyes from free radical damage and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Potassium in orange regulates pressure in blood vessels of the eyes and minimizes glaucoma risk.
Vitamin A is an essential nutrient for the eyes as it improves vision, prevents eye dryness, and minimizes the risk of night-blindness.
Beauty Benefits of Orange For Skin
Following are the major beauty benefits of orange for the skin.
(1) Treating Dark Spots And Skin Blemishes
Orange peel has a higher concentration of vitamin C than orange fruit and helps in treating dark spots and skin blemishes.
To use orange peel as a scrub, dry them in sun to remove moisture.
Grind dried orange peels into a fine powder, and add milk or milk cream to it to form a fine paste.
Using this orange scrub provide instant skin glow, and reduces dark spots and skin blemishes.
(2) Treating Acne And Pimples
Orange helps in the prevention and treatment of skin problems like acne and pimples.
Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, dirt, impurities, and other unwanted substance within the skin pores.
The dietary fibers in orange eliminate toxins, pollutants, and other impurities from our system.
When there are fewer toxins, they are less likely to accumulate in skin pores, and thus minimizes the risk of acne and pimples.
Dietary fibers also control the secretion of excess oil from skin glands and prevent acne from worsening.
Orange peels also help in treating acne and pimples.
To treat acne, grind orange peels with some water to form a paste and apply it to the affected areas of the skin. Regular use reduces excess oil from the skin and aid in treating acne and pimples.
(3) Orange Peels Lighten Skin Tone
Topical application of orange peels diluted with water lighten skin tone.
The anti-bleaching properties of orange peel lighten dark blotches of skin and reduce suntan.
Diluting with water is important as the high concentration of citric acid in orange peels can cause a burning sensation to the skin.
(4) Keep Premature Aging At Bay
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in orange protects our skin cells from the free radical damage, and keep various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc at bay.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and in doing so they cause oxidative damage to them.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and saggy skin.
(5) Orange Peel Face Mask For Removing Blackheads
Orange peel face maks helps in removing blackheads.
For this, mix some yogurt in orange peel powder to make a paste.
Apply this paste on the face in a circular motion and let it dry for 15-20 minutes.
Wash off with warm water.
Using this face mask regularly, unclog skin pores and removes blackheads, excess oil, dirt, and other impurities.
(6) Orange Peels For Skin Toning
The topical application of a diluted orange peel mask removes dead skin and keeps our skin toned and moisturized.
Vitamin C, a powerful antioxidant in orange peels keeps premature aging at bay and brings out the natural glow of the skin.
(7) Rejuvenates Skin
Freeze orange juice to make orange cubes and rub them on your face to rejuvenate the skin. It cleanses skin pores, controls excess oil secretion, and prevents many skin problems.
(8) Orange Peel Face Wash For Skin Radiance
Add some orange peels in a container filled with boiling water and leave it for a day. Filter and refrigerate the solution.
Applying this water on the face improves skin radiance, and makes it soft and smooth.
Benefits of orange for Hair
Some major beauty benefits of orange for hair are as follows.
(1) Orange Juice For Hair Conditioning
Orange juice conditions our hair in a natural way. They are safer than the chemical-laden hair conditioners available in the market.
To condition, your hair, mix an equal proportion of orange juice, water, and honey to form a mixture. Apply it to the shampooed hair and let it dry for 10-15 minutes, and then wash off with water. Regular use will soften your hair and make them manageable.
(2) Promotes Hair Growth
Orange nourishes our hair follicles and scalp because of the rich nutrients in it.
Antioxidants like vitamin C, vitamin A and other relevant compounds like phytonutrients and polyphenols protect our hair follicles and scalp from free radical damage and improves scalp health.
Other nutrients like zinc, iron, folate, and potassium in orange improve blood circulation in the scalp, nourishes our hair follicles and scalp, and promote the growth of new hair follicles.
(3) Orange Peel For Treating Dandruff
Orange peel helps in treating dandruff, a common scalp problem that affects millions and is mainly caused by poor scalp health.
Antioxidants like vitamin C and other relevant compounds like phytonutrients, polyphenols, and flavonoids, etc protect our hair follicles and scalp from free radical damage and make them healthy.
Vitamins and minerals in the orange nourish our hair follicles and scalp and minimize the risk of scalp problems like dandruff etc.
Massage orange pulp or orange peel juice on the scalp and let it dry for 5-10 minutes, and then wash off with water to clear out dandruff.
Another method is to boil orange peels in water and leave it to cool for the day. On the next day, filter the solution and use it to rinse your hair. Regular use clears off dandruff and makes hair shiny.
Nutrition Chart of Orange
All the benefits of orange, be it for health, or skin, or hair is because of the various nutrients present in orange. Take a look at the below-mentioned chart to know about the major nutrients present in orange:-
Side Effects of Eating Too Many Oranges
Eating oranges provide many health and beauty benefits. However, there are few points to remember.
(1) May Worsen Heartburn
The inner lining of the stomach protects it from the stomach acid which helps in the digestion of food. However, when the sphincter muscle that covers the base of the esophagus remains open then it allows the stomach acid to come upwards and cause heartburn.
Since orange is acidic, eating too many oranges or consuming them during heartburn can intensify the pain and discomfort of heartburn.
(2) May Cause Constipation And Abdominal Pain
Dietary fibers in orange are natural laxatives that relieve constipation and minimize gastrointestinal problems.
But eating too many oranges may cause constipation as too many dietary fibers may absorb all water from intestines making it difficult to pass stool easily.
It can cause stomach pain due to the buildup of gas in the stomach and intestines.
Interesting Facts About Oranges
Some interesting facts about oranges are as follows.
- Orange originated in China around 4000 BC and then spread to India.
- As per botany, the tangy fruit orange is a modified berry.
- You may think that orange is named “Orange” because of the peel of its color, but that’s not true. The fruit was called “orange” even before the use of the word “Orange” as color. Orange originated in about 4000 BC and the earliest recorded use of “Orange” as the color was in 1502.
- Orange is an evergreen tree that may grow up to a maximum height of 30 feet.
- Bergamot orange is a variety of orange grown for oils used in cosmetics and flavoring.
- About 80 percent of the orange crop is used for making juice, extracts, jams, and preservatives, and the rest is sold as a whole fruit.
- OrangeTheorange orange tree has an average life span of 50 to 60 years, but some can even live up to 100 years or more.
- Orange is the world’s third favorite flavor.
- The citrus acid in orange prevents unplucked oranges from rotting.
- When orange ripens it changes color from green to orange. But, if it is not plucked, they turn green again, which is a “Re-greening” effect. It only affects the color of the orange but not the taste. Judging an orange based on color is not always accurate. The green color of orange may not always mean “Immature” but can also mean “Overmature”.
- Orange juice is America’s most popular fruit juice and orange fruit is America’s fourth most popular fruit.
- Brazil is at number one spot in total production of oranges ( worldwide). Brazil is the leading global orange producer with a production volume of 15.62 million metric tons in 2019-2020.
- Two general categories of orange are sweet and bitter. For the most part, sweet oranges are mostly consumed as fruit and juice while bitter oranges are used for making sauces, and marmalades, and their zest is used as a flavoring for liquor.
This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
P.S- Consider sharing this post, if you find it useful and/or interesting.
Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.