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Orange Benefits: 7 Healthy Reasons To Eat Them!

Ms. Ayesha Nasir

3 min read

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One of the most commonly known but an all-rounder citrus fruit, orange is a winter favorite for everyone. This low calorie and highly nutritious fruit comes in many variants and is packed with Vitamin C and antioxidants, which is not only great boost for your immunity but also comes with lowers the risk of many diseases. Whether you are looking for a glowing skin or want to adopt a healthier lifestyle, this delicious fruit has everything.

Nutritive Profile of Oranges

The nutritional value of one medium sized orange according to the United States Department of Agriculture (USDA) is:

  • Calories: 61.6 grams
  • Fat: 0.16 grams
  • Sugar: 12.2 grams
  • Carbohydrates: 15.4 grams
  • Fiber: 3 grams
  • Protein: 1.23 grams
  • Vitamin C: 70 milligrams
  • Potassium: 237 milligrams

Orange Benefits

Following are some notable health benefits of oranges:

1. Immunity Booster

It is well known fact that Vitamin C is significant in boosting the immunity of the body. During the covid-19 pandemic, doctors advised to consume vitamin C on a regular basis. Orange is a fruit that is full of Vitamin C and hence is a natural immunity booster.

Vitamin C has a number of advantages including reducing inflammation in the body, producing collagen, helps the body to use its fat a fuel source and it also helps in the absorption of iron in the body. The boosted immunity means your body can fight off an infection and inflammation in a better way and it helps you stay healthy.

2. Reduces Risk of Cancer

Perhaps the most important benefit from oranges is that it helps reduce the chance of cancer among individuals. Oranges are a great source of antioxidants. Antioxidants fight the formation of free radicals in the body. These free radicals are notorious for producing cancer cells.

Thus, flavonoid antioxidants found in oranges helps in reducing the risk of cancer and provides benefit to the body.

3. Blood Pressure Regulator

Orange has no sodium but a good level of potassium in it, which means that is ideal for maintaining blood pressure.

Having a low level of sodium and a good level of potassium in your body is the key to a healthy circulatory system and orange is that golden fruit that provides all these benefits.

4. Oranges for a Healthy Heart

The low sodium and high potassium content of an orange benefits your circulation and in turn your heart. A healthy heart means that your body systems are healthy and functioning to its optimum level.

The potassium in the oranges and the fibre content of this fruit is specially beneficial to the heart. This is because the fibre in the fruit lowers your cholesterol level which is why the vessels and the heart stay healthy and risk free.

5. Secret to Glowing Skin

These days the benefits of Vitamin C on the skin is not a mystery for anyone. Thousands of skincare brands are on board to create and sell the this magical vitamin as serums and creams but its best to consume what comes from the nature itself.

Vitamin C boosts collagen production which is why it helps the skin look healthy, youthful and younger. The collagen helps to repair the skin, maintain the skin strength and is important in wound healing. This helps in maintaining a good skin barrier and makes the skin healthy and glowing.

6. Reduces Risk of Diabetes

The fiber content of a medium orange is responsible for full filling about 10% of our daily fiber requirement. This fiber is especially beneficial for people who are diabetic. This not only reduces the glucose level in the body but also improves insulin uptake.

Insulin uptake is important for people with type 2 diabetes since the primary concern with them is that their insulin uptake is poor. The good fiber content also helps in weight loss which is important in diabetic people.

That being said, this fruit should be consumed in moderation in diabetics so that the health benefit is gained and the blood sugar is also in normal range.

7. Improves Digestion and Helps in Weight Loss

The high fiber content in oranges aids in digestion by preventing constipation and improving peristalsis. Oranges also contain choline which is good for absorption of fat. All of these factors make this fruit excellent in improving digestion and helping in weight loss.

That being said, people who have gastric reflux should avoid excessive consumption of this fruit, as studies have shown that increase consumption of citrus fruits (with good acid content) can worsen the condition. This means that this fruit can be enjoyed in moderation.

Types of Oranges

Oranges come in several varieties with common names in Urdu such as kinnow, musami, malta, oranges etc. They all differ in taste, texture, level of sweetness and how you consume them.

Orange Uses

Oranges can be eaten on their own and practically every part of this fruit can be used. It is recommended by health professionals to eat the fruit as a whole, so that you not only get the benefit of the fruit but you also meet your daily fiber requirements.

Other uses of orange include consuming them in juices, smoothies, as marmalades and even its peel is grated and used cakes and other desserts. The health benefits of this fruit is linked with rich level of Vitamin C in it, as well as the antioxidants that are anti-inflammatory and thus reduce your chances of many diseases. Let’s discuss some of that in detail.


Oranges are an excellent source or Vitamin C and antioxidants that beneficial for your heart, body, skin and even combats deadly diseases like cancer. Its fiber rich content is excellent for maintaining sugar levels and good for weight loss. This fruit is a delicacy and is important for a balanced diet and a healthy lifestyle.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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