Oranges are one of the most popular citrus fruits in the world. Originally from Southeast Asia, they are now grown in almost all areas that have an appropriate warm climate. While many people prefer to enjoy the juice of this fruit alone, the whole orange has more impressive nutritional statistics when eaten whole.
Although oranges can vary in size, it is possible to take some average nutritional values by examining the content of 100 grams of this fruit. In this serving, there are approximately 50 calories and no fat. Also, about 87% of the orange is made up of water. This makes the orange a very dietary fruit. Additionally, 100 grams of oranges are 12 percent carbohydrates, mostly from natural fruit sugars. However, some of these carbs also come from fiber, and the average orange has 5 grams of this important nutrient. However, since fiber is only found in the pulp, orange juice only has carbohydrates from sugar. Finally, oranges have more protein than other fruits, with almost 2 grams per orange.
Oranges are best known for being high in vitamin C. In fact, 100 grams of the fruit can provide more than 80 percent of the recommended daily value for this nutrient. Vitamin C is important in preventing cell damage and is particularly associated with a lower risk of colon cancer. It can also decrease inflammation associated with arthritis, asthma, and other uncomfortable conditions. Oranges are also a great source of potassium, which is essential to aid muscle growth and health. A single orange has about 10% of a person’s daily potassium needs. Oranges also contain some vitamin A, calcium, and even a trace amount of iron.
Oranges are especially powerful antioxidant foods because antioxidants increase their effectiveness when they interact with vitamin C. Therefore, oranges have been associated with the prevention of cancer and other dangerous diseases. They are loaded with bioflavonoids and carotenoids, which are known to protect the body against cancer, as well as heart disease-fighting phytochemicals. Oranges are also high in herperindin, which is associated with helping to lower blood pressure and cholesterol.
Other nutrients found in oranges include folic acid, potassium, and even a small percentage of calcium. Folate is a B vitamin that is especially important for pregnant women. Meanwhile, potassium aids in muscle performance and can also counteract excess sodium in the diet. Finally, calcium helps build strong bones and is essential for everyone.
Ultimately, oranges are one of the most common and healthiest fruits in the world. In fact, a study out of Finland found that orange eaters halved their risk of heart disease. Meanwhile, other studies have shown that oranges, with their high fiber and water content, can suppress the appetite of dieters for up to four hours at a time. These are just a few of the many orange benefits and should be included as part of a healthy diet.
