Oranges Health Benefits And Nutritional Values


Oranges health benefits and nutritional values includes protecting the eyes and improving vision, enhancing sexual performance, preventing constipation, bolstering the immune system, promoting dental health, regulating blood pressure, improving skin appearance, preventing cancerous cell growth, promoting digestion of food, protecting the heart and even more.

What Are Oranges?

Orange is a citrus fruit that belongs to the family of Rutaceae, a flowering plant family which also includes lime, lemon, pomelo, grapefruit, and tangerine.

The orange is a usually round or oval fruit, which has an orange-colored skin and flesh. The edible part of the orange is the flesh, which can be consumed fresh or in the form of fruit juice.

This tangy fruit definitely impresses with its delicious juicy taste and its high concentration of vitamin C as well as other nutrients. Oranges are widely popular and account for about 70% of the world’s citrus production. Their amazing taste not only makes them a popular snack but also a major ingredient in several dishes. Even the orange peel contains volatile oil glands in pits which have several health benefits.

The fruit is low in calories, contains no saturated fats or cholesterol, but rich in dietary fiber, pectin. Pectin, by its virtue as a bulk laxative, helps protect the mucosa of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. By binding to bile acids in the colon, pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon. Oranges health benefits and nutritional values really are diverse as we going to see in this article.

Oranges Nutritional Values.

Vitamins In Oranges:

Vitamin A:

Vitamin A is an important nutrient for vision, and for healthy skin. However, it can be toxic in excessive quantities — an overdose can damage the skin, make bones weak or brittle, and induce fatigue and vomiting. Consult a physician before exceeding the U.S. recommended daily allowance of vitamin A.

B Vitamins:

Water-soluble B vitamins play important roles in cell metabolism. Among the B vitamins contained in oranges: vitamin B1, or thiamine, which helps the body process protein, fat, and carbohydrates; vitamin B2, or riboflavin, which converts carbohydrates into fuel and activates vitamin B6 and folic acid;

vitamin B3, or niacin, processes alcohol, forms fats from carbohydrates, and regulates cholesterol; vitamin B5, or panthotenic acid, helps the body get energy from fats, synthesizes cholesterol, and helps activate adrenal glands; vitamin B9, or folate, helps the body to produce red blood cells; and vitamin B6, which regulates moods and mental processes by helping to form neurotransmitters, dopamine, hormones, melatonin, and serotonin.

Vitamin C:

Vitamin C is a water-soluble substance that acts as an antioxidant, and contributes to the general health of the body in various ways. In reducing the clumping of platelets and the stiffness of arteries, it can protect against certain types of heart disease. It also strengthens blood vessels and muscles by helping the body to produce collagen, and is a natural antihistamine. Vitamin C also contributes to healing, combats viruses, assists in liver bile formation, and detoxifies the body.

Vitamin E:

Vitamin E helps the body process glucose, and its antioxidant properties may protect against some types of cancer and heart disease. Vitamin E may also protect against toxins from air pollution, premenstrual syndrome, cataracts, skin damage due to ultraviolet radiation, diabetes, and certain neurological disorders. Because it boosts the activity level of the immune system, vitamin E has limited benefits for those suffering from rheumatoid arthritis and asthma.

Minerals In Oranges.


Most adults need about 1,000 milligrams of calcium per day for healthy blood vessels and muscles and for metabolic processes such as hormone secretion, cell signaling and nerve impulse transmission. Most of the calcium in your body is stored in bones and teeth, with the rest in your blood, muscles and intercellular fluid.

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With 111 milligrams per fruit, an orange provides you with about 11 percent of your recommended daily calcium allowance. If you do not consume enough calcium for an extended period of time, you can develop osteopenia, or low bone-mineral density. If left untreated, this condition may lead to the advance of osteoporosis.


About two-thirds of the iron in your body can be found in your blood, where it helps transport precious oxygen. While men over the age of 19 need about 8 milligrams per day, women between the ages of 19 and 50 require 18 milligrams per day and 27 milligrams while pregnant. The two types of iron found in food are heme and non-heme. Oranges, like all plant foods, contain non-heme iron, with one fruit providing a little over 1 milligram.

The vitamin C that is also found in oranges helps your body absorb the non-heme iron more efficiently. A deficiency in iron can cause weakness, body temperature fluctuation and anemia, so make sure to consume a balance of foods high in iron every day.


According to the National Institutes of health, you need magnesium for over 300 biochemical reactions. The recommended daily allowance of magnesium for adult men is between 400 to 420 milligrams per day, while the daily amount for adult women is about 24 percent less — 310 to 320 milligrams.

The amount of magnesium found in an orange is approximately 22 milligrams of magnesium. Although a magnesium deficiency is rare, it can happen. This is especially true if you suffer from a gastrointestinal disorder, as magnesium is absorbed through your intestines. Some symptoms of deficiency to watch out for are nausea, vomiting and personality changes.


Phosphorous helps form strong bones and teeth and plays a role in the utilization of carbohydrates, protein synthesis and energy storage. Adults over the age of 19 need about 700 milligrams of phosphorous each day. As with most fruits, oranges are low in phosphorous, offering you only around 35 milligrams. If you suffer from kidney disease, high levels of phosphorous in your blood are hazardous to your health — the combination of excess phosphorous and calcium causes the formation of hard muscle deposits.


With an estimated 312 milligrams per whole fruit, oranges are an excellent source of the vital mineral potassium. Ever the indispensable resource, potassium is necessary for protein synthesis, muscle-building, growth and carbohydrate metabolism. According to the National Institutes of Health, adults over 19 years of age need 4,700 milligrams each day.

This electrolyte is essential to your heart’s electrical activity — potassium imbalances can result in life-threatening cardiac rhythms. Complement a field greens salad with orange slices for a refreshing way to add potassium to your diet.


Sodium is a key player when it comes to regulating your blood pressure. Too much sodium can result in high blood pressure — fortunately for you, oranges have only 3 milligrams each, paling in comparison to profligate sodium lurking in processed junk food. The potassium in oranges helps counteract sodium’s hypertensive effects by helping to lower your blood pressure.

Too much sodium and too little potassium in your diet can damage your cardiovascular system. The National Institutes of Health recommends that healthy adults limit sodium intake to 2,300 milligrams per day. If you struggle with hypertension, it is best to consume 1,500 milligrams or less to help keep your blood pressure in check.


Zinc is an essential mineral for enzyme activity, wound-healing, cell division and the production of DNA. You need to obtain zinc through a balanced daily diet, as the body has no way to store it. According to the Office of Dietary Supplements, men and women who are 19 years of age and older need 11 and 8 milligrams of zinc each day, respectively. You would need to consume 47 to 65 oranges to fulfill your recommended daily zinc allowance — an orange delivers a paltry 0.17 milligrams.

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Here are the break down of the nutritional profile of oranges:

Oranges (Citrus sinensis), Fresh, raw, valencias, Nutritive Value per 100 g. Total-ORAC- 1819 µmol TE/100 g.(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 49 Kcal 2.5%
Carbohydrates 11.89 g 9%
Protein 0.94 g 1.5%
Total Fat 0.30 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.50 g 6%
Folates 39 µg 10%
Niacin 0.274 mg 2%
Pantothenic acid 0.250 mg 5%
Pyridoxine 0.063 mg 4.5%
Riboflavin 0.040 mg 3%
Thiamin 0.087 mg 7.5%
Vitamin-C 48.5 mg 81%
Vitamin-A 230 IU 8%
Sodium 0 mg 0%
Potassium 179 mg 4%
Calcium 40 mg 4%
Copper 39 µg 4%
Iron 0.09 mg 1%
Magnesium 10 mg 2.5%
Manganese 0.023 mg 1%
Zinc 0.06 mg 1%

Oranges Health Benefits.

Enhances Sexual Performance:

Oranges may have mild aphrodisiac properties which can be used to enhance sexual performance in both males and females. When used regularly, it may be able to put a stop to sexual problems like erectile dysfunction and decreased libido from affecting your sex life. Oranges may also increase the secretion of the sex hormones and improve sex drive and erection potency, all playing favorably to enhancing sex life.

Dental Health:

Maintenance of the teeth and the gums should be a top priority when it comes to taking care of the mouth, as infectious agents can attack the gum and gain easy entry into the blood supply. Citrus fruits like Orange help promote healthy gums by strengthening the blood vessels and tissues that hold the gums and teeth, and also uses Vitamin C to reduce gum inflammation. The disease scurvy, characterized by bleeding gums and poor healing of wounds, is aggravated by diminished collagen production, caused by vitamin c deficiency.

Lower Cholesterol:

Oranges are full of soluble fiber, which is especially beneficial for lowering cholesterol levels. Soluble fiber attracts water in your gut, forming a slow-moving gel. As this gel substance travels through your intestinal tract, it picks up some of the excess cholesterol compounds and pushes them out through fecal waste. Your cholesterol levels will go down over time, decreasing your risk of suffering from heart disease.

You need 14 grams of total fiber for every 1,000 calories, explains the Colorado State University Extension website. Having an 1,800-calorie-per-day diet means that you need 16 grams of total fiber. A medium, 2 1/2-inch orange has approximately 3 grams of fiber, more than half of which is soluble fiber.

Optimal Heart Function:

Oranges provide potassium, an electrolyte mineral responsible for normal heart function. Potassium works with other electrolytes, including calcium, magnesium and sodium, to carefully maintain fluid levels both in and around cells. Steady fluid balance allows electricity to conduct through your system, making your heart beat. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia. You need 4,700 milligrams of daily potassium, according to the Linus Pauling Institute. A medium, 2 1/2-inch orange offers nearly 240 milligrams of potasium.

Prevents Diseases:

Oranges, and other citrus fruits, are chock-full of vitamin C. One of the roles of vitamin C is to protect cells by neutralizing free radicals. When free radicals build up in your body, they cling to healthy cells, causing permanent damage. Free radicals cause chronic diseases, like cancer and heart disease.

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Getting adequate amount of daily vitamin C reduces your risk of developing these chronic conditions. Women require 75 milligrams of daily vitamin C, while men need 90 milligrams, notes the Office of Dietary Supplements. You’ll get more than 50 milligrams from one medium, 2 1/2-inch orange.

Oranges are high in fiber, which can help lower blood sugar levels in people with type 1 diabetes and improve blood sugar, lipids and insulin levels in people with type 2 diabetes. The American Diabetes Associationlists oranges, along with other citrus fruits, as a superfood for people with diabetes.

Oranges are high in fiber, which aids in digestion by keeping you regular. It is also good for weight loss. “Oranges are a low-fat, nutrient-rich food with a low glycemic index, which make it an ideal food to consume to protect against obesity, which can lead to other diseases such as heart disease, cancer, diabetes, high blood pressure and stroke.

Cardiovascular System:

Oranges are rich in potassium, an electrolyte mineral that controls the heart function. Low levels of potassium can lead to abnormal heart rhythm known as arrhythmia. Apart from this, drinking orange juice can reduce the levels of ‘bad’ LDL cholesterol which collects in your arteries and blood vessels, causing heart problems, cardiovascular issues, and interrupting the flow of healthy blood and blood oxygen flow.

Controls Blood Pressure:

This orange skinned fruit contains potassium in significant amounts. A vital ingredient of the human cells and body fluids, potassium helps to control heart rate and blood pressure by countering sodium actions.

Promotes Healthy Hair:

Loss of hair can be prevented by eating oranges. It contains constituents that help promote free flow of blood to the scalp and is effective in maintaining hair volume so common hair problems like hair thinning and hair loss are prevented. The peel of the Orange fruit may also be effective in controlling dandruff as well, and thanks to its collagen promoting properties that results in lustrous well-kept hair.

Helps Manage Asthma:

It was revolutionary when it was found that oranges help to reduce symptoms of asthma, which today is known to be as a result of the presence of citrus bio-flavonoids. These compounds reduce the sensitivity of mast cells to histamine, the trigger that frequently initiates an asthma attack. Regular consumption of oranges has been attributed to decreasing the frequency of these attacks, and it is believed to even eliminate asthma attacks in a subset of the population.

Prevents Cancer:

The citrus limonoids present in oranges are proven to fight various types of cancers like, skin, lung, breast, stomach and colon cancers. Research conducted in Japan has proved that eating mandarin oranges can reduce liver cancer due to the presence of vitamin A compounds called carotenoids. They also contain flavonoid antioxidants like beta-cryptoxanthin, zeaxanthin, and lutein that provide protection against lung and oral cavity cancers.


Good fiber levels can stimulate peristaltic motion and improve your general digestive efficiency, preventing symptoms of constipation.

Immune system

Most citrus fruits have a good deal of vitamin C, and oranges have high levels even compared to their tangy brethren. Vitamin C protects cells by scavenging and neutralizing free radicals. Free radicals may lead to chronic conditions such as cancer and heart disease. Not only may oranges help reduce the risk of chronic conditions, but they may also boost a person’s immunity when dealing with everyday viruses and infections like the common cold.

Vitamin C also helps keep skin looking beautiful, by helping fight against skin damage caused by the sun and pollution. It is vital to collagen production and may help reduce wrinkles and improve the skin’s overall texture.

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