Orange is a citrus fruit (belonging to Rutaceae family) which is known all over the world for its tangy taste. It is consumed in various forms, and two of the most common form are – as a raw fruit or in the form of juice.In this article, we will know about the major health and beauty benefits of orange, nutrition present in orange and some common risks and side effects that may arise by over eating oranges. At the end of the article, we will know some interesting facts about oranges.
Benefits of Orange
Health Benefits of Orange
Orange is good not only because of its tangy taste but also because of the various health benefits associated with orange. Some of the major benefits of orange are as follows:-
(1) Eating Oranges for Lowering Cholesterol Level
Orange is very good for our heart health as it helps in managing cholesterol level of our body because of the presence of flavonoids like Hesperidin and pectin in orange. Hesperidin is effective in reducing bad cholesterol (LDL) level, and pectin helps not only in reducing bad cholesterol level but also in slowing down the absorption of fats in the body.
(2) Eating Oranges For Regulates Blood Pressure
Oranges are very good for regulating blood pressure because of the presence of significant amount of magnesium in it. Magnesium can lower high blood pressure by three to four points and increase low blood pressure by two to three points.
Along with this, oranges are also rich in flavonoid named “Hesperidin” which lowers blood cholesterol level and helps in regulating blood pressure. It has been found that drinking orange juice is more effective than eating raw oranges when it comes to regulating blood pressure.
(3) Eating Oranges For Treating Arthritis
Oranges are very effective in providing relief from arthritis because of its anti-inflammatory properties. This anti-inflammatory property of orange is because of the presence of flavonoids such as hesperidin and naringin, which relieves the pain and stiffness of muscles and joints to a greater extent.
As per a research was done by Arthritis Research Campaign Epidemiology, it was found that daily consumption of a glass of fresh orange juice can greatly reduce the risk of inflammation-related disorders like rheumatoid arthritis. Other than these flavonoids, orange is also rich in vitamin C which helps in reducing inflammation.
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(4) Eating Oranges For Better Brain Development
Oranges are good for the development of our brain because of the presence of folate/folic acid in them, which helps in proper brain development. Other than this, orange also contains carbohydrates which are fuel to our brain, and glycemic index of orange is less, which means it doesn’t push our pancreas to secrete too much insulin and keep blood sugar level steady.
(5) Eating Oranges For Cardiovascular Benefits
Oranges are good for our heart health because of its ability to regulate blood pressure and lowering bad cholesterol. Irregular blood pressure and high bad cholesterol plays a big role in increasing cardiovascular diseases and damaging our heart. Oranges are rich in flavonoid known as “Hesperidin” which improves the health of delicate cells aligned with blood vessels.
These cells play a major role in keeping our healthy and any damage to these cells can increase the risk of clogging of arteries which is the main reason behind heart attacks and strokes. Hesperidin is present more in the inner peel of orange than the fruit itself. So, to enjoy the full benefits of hesperidin present in orange, grate the peel o orange, and use it to flavor salad, soups, yogurt, etc.
(6) Eating Oranges For Preventing Cancer
Oranges are very good in keeping various types of cancers such as breast cancer, skin cancer, lung cancer, colon cancer and mouth cancer away because of the presence of a compound known as D-limonene in it. Oranges possess anti-tumour properties which reduce the risk of several types of cancer.
Along with this, Orange is a rich source of vitamin C which is a powerful antioxidant that fights with the free radicals of our body that can otherwise damage our cells and cause cancer.
(7) Eating Oranges For Boosting Immune System
Orange provides protection from various types of infections by boosting the immune system of our body. The immunity booster power of orange is because of the presence of high level of phytochemicals (around 150) and many flavonoids ( around 60) present in it.
Along with this, orange is also rich in vitamin C which stimulates the formation of white blood cells and thus improves the immune system, and calcium present in orange make our bones stronger.
(8) Drinking Orange Juice For Preventing Kidney Stones
Consumption of freshly squeezed orange juice on a regular basis reduces the risk of formation of kidney stones in our body as citrate present in orange decreases the acidity of urine and prevents kidney stones. Regular consumption of fresh orange juice is also recommended to those who had kidney stones as these people are at higher risk of developing kidney stones again.
(9) Oranges For Keeping Skin Healthy
Orange is very effective in keeping our skin healthy because of the presence of high level of antioxidants in orange. The antioxidants present in orange fights with free radicals of our body and stabilize them ( which can otherwise cause damage to our skin cells and increase the risk of skin cancer). Orange is also good in making our skin soft, in slowing down aging process and in providing the glow to our skin.
(10) Orange For Controlling Diabetes
Orange is good for people who have diabetes because of its low calorific value and ability to effectively balance sugar levels in our body.
(11) Eating Oranges For Better Digestion
Orange is very good for our stomach and keeps our digestive system healthy. It is because of the presence of high level of dietary fibers in orange and ability of orange to trigger digestive juice for easy digestion of food.
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(12) Eating Oranges For Weight Loss
Orange is very good for people who want to lose weight. It is because of the low calorific value of orange and high level of dietary fibers present in orange. The dietary fibers present in orange make you feel fuller for a longer duration and reduce our urge to eat again and again, and thus avoid overeating. Overeating is one of the main factors responsible for obesity.
(13) Eating Orange Prevents Arteriosclerosis
Regular consumption of orange prevents us from Arteriosclerosis because of the presence of vitamin C. Arteriosclerosis is a condition in which our arteries get hardened. Vitamin C present in orange give strength to these arteries and also helps to maintain elasticity.
Beauty Benefits of Orange
Benefits of Oranges are not just limited to health. There are many beauty benefits associated with oranges, and you’ll be amazed to know that orange peels are more useful when it comes to beauty benefits of orange. So, next time you eat an orange ( and I’m sure you’ll after knowing how good orange is for our health) don’t throw orange peels away as there are many ways in which you can use orange peels for beauty benefits.
Benefits of Orange For Skin
(1) Using Orange Peel Body Scrub For Treatment of Dark Spots and Blemishes
Orange is very effective in treating dark spots and blemishes because of the presence of the high concentration of vitamin C in them. It is important to note that concentration of vitamin C is higher in orange peel compared to the fruit itself. Therefore, it is better to use orange peel for our skin benefits instead of throwing them away.
To make body scrub from orange peel, let them dry in the sun until the whole moisture goes out of the peel. Grind the dried peels to a fine powder, add milk or milk cream to it and your orange scrub is ready. Applying this orange scrub on the face will not only provide an instant glow to your face but will also reduce the dark spots and blemishes.
(2) Using Orange Face Mask For Treating Acne
Acne breakout occurs when skin pores of our body get clogged by impurities like dust, pollution, bacteria, toxins, etc. Orange is effective in drying out acne because of the high level of citric acid in it. Along with this, it is also rich in dietary fibers that keep our digestive system healthy and ensures proper elimination of toxins from our skin cells.
To get relief from acne, an orange face mask can be prepared by grinding orange peels to make a paste. This can be applied all over the face for not just keeping acne away but also to get rid of excess skin oil. Regular use of this orange face mask can reduce pimples, and it marks to a great extent.
(3) Using Orange Peel For Skin Whitening
Orange peel works like a charm when it comes to lightening dark blotches of skin because of natural anti-bleaching properties. They also deflate the UV rays of the sun and reduces the sun tan. However, it is important to dilute the orange peel with water as raw orange is high in citric acid which can cause burning sensation to the skin.
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(4) Using Orange Peel for Anti-Aging Benefits
Orange is a rich source of antioxidants like vitamin C which fights with the free radicals of our body and stabilize them and thus prevents them from damaging our skin cells, and cause wrinkles, sagging of cheek, etc. The presence of vitamin C in orange also improves the texture and color of our skin and helps in restoration of collagen which is responsible for making our skin firmer and prevents premature aging. Orange peel is rich in calcium which gives us protection from premature aging.
(5) Using Orange Peel Face Mask For Removing BlackHeads
Take some yogurt and add it to orange peel powder, mix them together and apply this orange peel face mask on circular motion. Keep it on your face for 15-20 minutes and then wash off with warm water. Regular application of this orange face mask will not only help in removal of blackheads but also in making your skin pores unclogged by removing impurities like excess oil, dirt, etc.
(6) Using Orange Peel For Skin Toning
Orange peel can be used as a great skin toner because of the high amount of antioxidants like vitamin C in it. Applying orange peels( diluted) on skin not only remove dead cells and dirt but also make our skin moisturized and toned. Along with this, the presence of calcium helps in reversing the effect of dry skin and making our skin healthy and glowing again.
(7) Using Orange Peel and Orange Juice Cubes for Rejuvenating Dull Skin
Orange peel is very good when it comes to making dull skin refreshed again and for cleaning your pores and for oil control. You can make a face spray by using the orange peels, or you can also freeze orange juice to make orange cubes. Rubbing these orange cubes on your face will give refreshment to your dull skin and will also help in oil control, cleaning skin pores and thus preventing a lot of skin problems.
(8) Orange Peel Face Wash For Making Skin Radiant
Orange peel is very effective in making our face radiant. For this, pour some boiling water in a container and add orange peels to it. Leave it for a day and then filter and refrigerate. Applying this liquid on your face will make your skin radiant and firm.
Benefits of orange for Hair
Oranges are delicious in taste with a tangy twist. At the same time, nutrients present in the oranges provide us a lot of health benefits as well as beauty benefits for skin, but this is not just limited to the skin as there are also some hair benefits of orange. These are:-
(1) Using Orange Juice For Conditioning of Hair
One of the most important benefits of orange for hair is in conditioning them and as orange is a natural product, so it is safe for hair and scalp compared to any chemically prepared conditioner. Making hair conditioner from orange is very easy as you just have to mix the juice of an orange, water and a spoon of honey together, and your orange hair conditioner is ready. Apply the mixture you have just formed on your shampooed hairs and leave for 5-10 minutes. It will not only improve the health of your hairs but will also make them strong and beautiful.
(2) Eating Oranges For Hair Growth
Regular consumption of oranges helps in stimulating hair growth and in controlling hair loss because of the presence of vitamin C and other bioflavonoids in oranges. These compounds improve circulation of blood in our scalp and thus prompt hair growth. Oranges are also rich in folic acid which plays a vital role in hair growth and presence of “Insonitol” in orange helps in controlling hair loss.
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(3) Using Orange Peel For Treating Dandruff
Dandruff is a very common hair problem which millions of people from all over the world face. There are many hair products available in the market for treating dandruff but why to go for those chemical products when you get rid of dandruff in a natural and cost effective way. For treatment of dandruff, you can rub the pulp of orange on your scalp or massage your scalp with the juice of orange peel. It will not only remove dandruff but will also make your scalp clean. A third way of controlling dandruff using orange peel is boiling some orange peels in water and then leaving the solution for a day. On next day, filter the solution and use it to rinse your hair. It will provide a new shine to your hairs and will also help in getting rid of dandruff.
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
Oranges are not only tasty but also good for our health, skin, and hairs, and it is wise to include oranges in our diet. However, it is important to note that just like everything else, over consumption of oranges is bad. Some of the common risks and side effects of overeating oranges are:-
(1) Weight Gain
A large 3-inch orange that weighs around 6.5 ounces contains about 85 calories which is not much compared to a lot of calories we get from candy bars, chips, cookies, etc. The low calorific value of oranges quickly adds up to a lot of calories if you have included too many oranges in your diet.
If you are eating oranges in moderation and are consuming them as an alternative to some high calorific food, then it’s fine, but if you are eating a lot of oranges along with your regular calorie intake, then you’ll soon experience a rise in your weight.
(2) Pain From Acid Reflux
The acid present in the stomach helps in the digestion of food and in the normal scenario we don’t feel it because inner lining of the stomach is strong enough to handle this acid. However, there are times when we feel a burning sensation in our heart, and it can be extremely painful. This happens when sphincter which covers the base of esophagus remain open and allow the acid to come upwards. Oranges and other citric fruit don’t increase the acid present in our stomach, but they worsen the situation of heartburn and make it more painful and intense because of the presence of naturally high acid content in them.
(3) Increased Risk Of Constipation
The fibers present in oranges are good for our digestive system as they absorb the excess water and nutrients from our food and don’t let them pass through our body in the form of wastes. However eating too many oranges is bad for our digestive system and can make it difficult for us even to pass stool. It is because of the intake of the excess of fiber which can absorb too much water ( or all water) from waste that it becomes difficult for our body even to pass it out.
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(4) Diarrhea and Abdominal cramps
Eating too many oranges can give create problems like constipation because of the excess of fibers present in them, and sometimes same fibers can even give rise to problems like diarrhea and abdominal cramp. It is, therefore, necessary for us to consume oranges in moderation ( one or two oranges a day). As we also get fibers from some other foods that we eat in our diet, and fibers from all these sources (Including oranges and our regular diet) can together cross the daily fiber requirement of our body( which is 14 grams per 1000 calories). It can give rise to problems like diarrhea, abdominal cramps, constipation, etc.
Interesting Facts About Oranges
In this article , we have learned how good orange is for our health, skin, and hair. We have also learned about major nutrients present in orange, and some major risks and side effects that may arise by overeating oranges. Now, it’s time to take a look at some of the interesting facts about orange. These are :-
(1) Orange first originated in china ( at around 4000 BC) and then spread to India.
(2) We all know orange as tangy fruit but in terms of botany, they are not fruits but the modified berries.
(3) Many people think that “Orange” is called “Orange” because of its color but the reality is that fruit was present and called orange even before the use of the word “Orange” for the color. The word orange was derived from the Arabic word “Naranj” which in turn was derived from Sanskrit word “Narang” derived from the Tamil word “Naru”. The English word “Narang” soon got modified to “Orange”.
(4) Orange tree is an evergreen tree that can seldom exceed 30 feet in height.
(5) Bergamot orange is a variety of orange that is grown mainly for the source of oils for cosmetics and flavoring.
(6) About 80 percent of the orange crop is used for the preparation of juice, extracts, jams and preservatives and rest is sold as a whole fruit.
(7) Orange trees can reach and even exceed 30 feet in height, and can even live for more than 100 years. The Washington Navel orange tree planted in 1873 which helped California Citrus Industry is still standing and giving oranges.
(8) The amount of fiber that one gets from eating one medium sized orange is equal to the amount of fiber one can get from seven cups of corn flakes.
(9) Orange is the world’s third favorite flavor. The first and second spot is reserved by chocolate flavor and vanilla flavor respectively.
(10) Citrus fruits like orange never rot as long as they are not plucked from the tree.
(11) Oranges turn their color from green to orange on maturing but if they are not plucked from the tree then they again turn their color to green. This effect is called re-greening. It only affects the color of orange, but the taste of orange remains the same. So, when it comes to orange, then green doesn’t always means immature. It may mean “Over mature”.
(12) Orange juice is the most popular fruit juice in America and orange fruit is the fourth most popular fruit of the world.
(13) Most of the time, a single speed of orange may give rise to two orange plants. ( no matter how small second one could be.)
(14) Brazil is at number one spot in total production of oranges ( worldwide).
(15) Orange can be classified in two general categories – sweet and bitter. Sweet oranges are most commonly consumed while bitter oranges are used for making sauces, marmalade, and their zest is used as flavoring for liquor like grand mariner and Cointreau.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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