Orange Benefits Unveiled: How This Fruit Boosts Your Well-Being

Vibrant, juicy, the source of our summary delights, such is orange. It always holds a special place in Indian homes and hearts. And don’t we all remember those cheerful childhood days? In those carefree moments, we childishly clutched the orange rind, watching with glee as tiny droplets of citrus-scented liquid danced free. Its taste is bliss. Its aroma is refreshing. And its benefits? Amazing! 

The numerous orange benefits make this tempting fruit an essential addition to the diet. Immunity enhancing potency? It has got. Vitamin C? No issues. Hydrating enough? Yes. Its invigorating buzz is highly addictive. 

Today you’ll see the great orange benefits. You’ll also know its nutritional content, different uses, precautions to be taken care of, and a few fun facts. 

Let’s taste its vibrance.

Know Your Orange – Names, Nutrition, and Narrative

Here is a strange fact to start with – Orange is not a wild fruit with its natural history. In fact, it is a cross that occurred after the domestication of a non-pure mandarin orange and pomelo. Or might be not!

Their earliest evidence suggests that oranges originated in a region encompassing Southern China, Northeast India, and Myanmar. The earliest mention in the scriptures was found in the 314 BC Chinese literature. 

Now, the other history related to its spread has to do with Arab trade and Christopher Columbus.

Orange spread throughout the globe like its refreshing aroma in the air. All hail its taste and its nutrition. But how nutritious is orange after all?

Orange Nutritional Benefits (per 100 grams)^[1]

Nutrient	Amount
Calories	47
Water	86.5g
Carbohydrates	12g
Fibre	2.4g
Protein	0.9g
Fat	0.2g
Vitamins	Vitamin C (53.2mg), Folate (24mcg), Thiamin (0.09mg), Riboflavin (0.05mg), Niacin (0.4mg), Vitamin B6 (0.04mg), Vitamin A (132IU), Vitamin K (1.5mcg)
Minerals	Potassium (237mg), Calcium (60mg), Magnesium (12mg), Phosphorus (14mg), Iron (0.3mg)
Phytonutrients	Hesperidin, naringenin, eriocitrin, neoeriocitrin, rutin, beta-carotene, lutein, zeaxanthin

The word ‘Orange’ is derived from the Sanskrit word ‘Naranga’.

Oranges are cherished across India. And so, you must know its many names. Because neither you want to confuse the seller nor you want to deny this delicacy. 

Orange Name in Different Indian Languages

Tamil	ஆரஞ்சு arancu
Hindi	संतरा santara
Telugu	ఆరెంజ్ arenj
Malayalam	ഓറഞ്ച് oranc
Kannada	ಕಿತ್ತಳೆ kittale
Bengali	কমলা kamala
Punjabi	ਸੰਤਰੀ satari
Marathi	नारींगी naringi
Gujarati	નારંગી narangi
Nepali	सुन्तला suntala

The colour orange is named after the fruit, not the other way around.

And now, let’s learn about the powerful orange benefits that bless our minds and bodies each time we put that citrusy slice in our mouths. 

Orange Benefits – A Promise of Health and Vitality

Oranges are one of the many fruits that have medicinal properties. If we go through the pages of Charaka Samhita, we’ll find oranges described as beneficial for the heart, lungs, and digestive system. 

Now, let’s move beyond these pages and see numerous other orange benefits –

1. Good for digestion 

Consuming oranges has a positive impact on digestion. These vibrant citrus fruits are rich in dietary fibre, particularly when consumed with the pulp and membranes intact, and this fibre adds essential bulk to the stool, aiding its movement through the digestive system and preventing constipation. 

Oranges also contain flavanol which has a mild laxative effect that promotes regular bowel movements. Its high water content helps keep the body properly hydrated, a fundamental aspect of maintaining a healthy digestive system. ^[2]

The fibre in oranges also serves as a prebiotic, supporting the growth of beneficial gut bacteria and contributing to overall gut health. 

Furthermore, the natural acidity in oranges can assist in digesting heavier or fatty meals, potentially alleviating indigestion. The antioxidants and anti-inflammatory compounds found in oranges may also have a soothing effect on the digestive tract, making them a nutritious choice for those seeking to enhance their digestive well-being. 

2. Soaked in Vitamin C

Wherever the talks of vitamin C lightens the air, an orange always remains there. No denying! You’ll surely see a picture of oranges there. This is because oranges contain high amounts of vitamin C. 

A 100 gram of oranges replenishes us with 59mg of Vitamin C (ascorbic acid). ^[3]

It is over 50% of the recommended dosage of vitamin C, which is 90mg for adult males, 75mg for adult females, and 120mg for pregnant women. ^[4]

Now, vitamin C is an antioxidant that offers numerous health benefits such as –

• Heals wounds faster by enhancing the tissue repair mechanism
• Increases male fertility
• Helps in dealing with unstable blood sugar levels
• Protects against heavy metal toxicity ^[5]

All these are a few of the many benefits that come from vitamin C. 

3. Splashes human heart with goodness

If your heart is good, your life is good. But the heart is being the centre of conversation due to the increasing heart problems. The reason? Poor diet and lifestyle. However, oranges can help.

Oranges contain high amounts of – 

• vitamin C
• flavonoids (hesperidin and naringenin)
• carotenoids (lycopene, cryptoxanthin, etc.)

Now, this triad is a blessing for the human heart. After many studies, doctors and scientists have come to a consensus that these antioxidants stand strong and large before the harmful free radicals and oxidative stress. ^[6]

This nourishes the heart and adds healthy years to its age. How? ^[7]

• By controlling blood sugar
• By reducing bad cholesterol (LDL)
• And by taking care of inflammation 

Oranges come in different varieties. Some common ones include Navel, Mandarin, Valencia, Jaffa, etc.

4. An awesome answer to anaemia 

There are days when you feel weak, tired, about to fall down despite having taken enough calories for the day. And when it starts happening day after day? Brutal meltdown. One reason behind this could be anaemia.

Now, anaemia is a condition where the blood fails to stay rich in oxygen due to a lack of iron. This leads to fatigue, tiredness, weakness, etc. 

But what’s the relationship of oranges and iron?

Well, oranges contain vitamin C, and this vitamin C enhances the body’s ability to absorb iron. ^[8] 

A study found that adding 120 grams of orange to food enhanced iron absorption by nearly 11%. ^[9]

What to do? You may combine iron-rich foods such as spinach with oranges. 

5. Boosts immunity

Immunity is the new buzzword and for all the right reasons. With globalization being the norm, with people meeting more people than ever, it is required too. We are more prone to germs. 

Immunity is our body’s ability to fight germs and heal wounds. The stronger it is, the healthier we stay. 

Enhanced immunity is one of the most brilliant orange benefits out there. Oranges strengthen our immunity in many ways:

• Vitamin C
• Flavonoids and carotenoids
• Vitamins and minerals 
• Fibre content

Where vitamin C is well known to enhance immunity, a diet rich in vitamins and minerals helps too. Orange is rich in all these and has been proven to enhance immunity. ^{[10][11][12][13]}

Some oranges remain green even after ripening (You may call them Greenanges. JK!)

6. A blessing of antioxidants

Antioxidants are vital to human health. As we saw, they protect our bodies against oxidative stress and damage done by free radicals to body cells. Orange contains numerous antioxidants that have their own sets of benefits. Here are some:

Hesperidin –  This flavonoid has been found to be helpful in lowering blood pressure and inflammation. These are not good for the bodies and must be dealt with by time. ^[14]

Naringenin – Another flavonoid that can bring ease to your blood vessels and thus help the heart and other organs. ^[15]

Beta-cryptoxanthin – Cryptoxanthin is a carotenoid which acts as an antioxidant. Furthermore, our bodies can convert this into vitamin A as well. ^[16]

Lycopene – This carotenoid is usually high in red-fleshed oranges. Its benefits? Many! Protection against the sun, improved heart health, protection against terminal diseases, etc. ^[17][18]

So, if you really feel your life to be withering down, just suck on some fresh orange and hop around your town. 

7. Enhances your vision

One of the most impressive of all orange benefits is that it helps the eyes. Oranges contain lycopene and cryptoxanthin. These two antioxidants are an elixir for your vision. 

Lycopene, apart from acting as a natural shield against the sun’s harsh rays, also reduces the risk of eye damage and improves overall eye health. 

Cryptoxanthin, on the other hand, can even be converted into vision-enhancing vitamin A. Deficiency of this vitamin can weaken your vision and cause night blindness too. ^[20]

Here are some other foods that help eye health – 

• Carrots
• Eggs
• Spinach and other leafy vegetables
• Broccoli
• Seeds and nuts 
• Green vegetables
• Legumes

The secret to good health lies in having a diverse diet that is rich in fruits, vegetables, nuts, seeds, legumes, etc. 

Oranges have over 600 varieties grown globally

8. Suppresses inflammation

Inflammation can be the root of many health woes. But oranges? They can calm this fiery storm. 

Oranges contain flavonoids within their refreshing pulp. Hesperidin and naringenin, these two act as natural anti-inflammatory agents. 

These compounds have been shown to lower blood pressure and reduce inflammatory markers. But what is wrong with inflammation?

Inflammation is the body’s natural response against injuries and infection. It is to push blood, nutrients, and immune cells to deal with the situation. But when inflammation becomes chronic, health issues start rising. 

9. Oranges give you radiant skin 

Do you remember drying orange feel and grinding it to make face packs? This age old method at our household was done for a reason. Oranges offer a multitude of benefits for your skin, making them a delicious addition to your skincare routine. 

These vibrant citrus fruits are renowned for their high vitamin C content, a powerful antioxidant that plays a pivotal role in skin health. Vitamin C helps stimulate collagen production, a key protein responsible for maintaining the skin’s elasticity, firmness, and overall youthful appearance. This aid in reducing the appearance of fine lines and wrinkles, as well as preventing premature aging. ^[21][22]

The antioxidants in oranges, including carotenoids and flavonoids, help protect the skin from damage caused by harmful UV rays and environmental pollutants. They also combat free radicals, which are notorious for accelerating the aging process and contributing to skin issues. Oranges can contribute to a natural radiance and a more even skin tone by lightening and brightening dark spots or blemishes. ^[23]

The high water content in oranges helps keep your skin hydrated, promoting a healthy, glowing complexion. Proper hydration is essential for maintaining skin elasticity and suppleness. The anti-inflammatory properties in oranges soothe irritated or red skin, making them a natural remedy for certain skin conditions.

What more? Well, Orange peel!

Skincare with orange peel

Orange peel is a versatile natural ingredient for your skin. Its rich content of essential oils, vitamins, and antioxidants makes it a valuable addition to your skincare routine. 

Ground into a fine powder, the dried orange peel becomes an excellent exfoliant, aiding in the removal of dead skin cells and the promotion of a smoother complexion. Its high vitamin C concentration helps brighten and lighten the skin, reducing dark spots and enhancing overall radiance. 

Orange peel’s natural antibacterial properties make it effective for managing acne and breakouts. For those with oily skin, it can help control excess oil. The antioxidants in orange peel protect against signs of ageing, such as fine lines, while promoting collagen production. 

It also aids in balancing uneven skin tones and reducing blemishes. 

When used in conjunction with a good skincare regimen, orange peel can work wonders for your skin. 

Quick Tip: Always do a patch test before applying it all over for exfoliation as fresh orange peel can sometimes get harsh for people with sensitive skin or allergies. 

Does Consuming Orange Peel Have Any Benefits?

All through my childhood, I knew that peels were to be discarded. They are a part of the garbage. But the moment I found out about orange peels, I was amazed. 

These brightly coloured companions hold a trove of essential nutrients and health-boosting compounds.

In a mere tablespoon of orange peels (weighing a paltry 6 grams) you’ll discover a remarkable 14% of your daily vitamin C requirement. That’s nearly three times more than the inner fruit. ^[24]

Not just this – these ordinary-looking orange peels contain approximately four times the fibre found in the juicy pulp. Is this all? No!

Orange peels also contain impressive amounts of provitamin A, folate, calcium, riboflavin, vitamin B6, thiamine, etc. ^[25]

In fact, fascinating test-tube studies reveal that orange peels outshine the fruit’s flesh in terms of both total polyphenol content and activity. ^[26][27]

The peels are also a significant source of limonene. It is a natural compound known for providing protection against several terminal diseases. Brilliant! Purely brilliant! ^[28]

However, there are some caveats to consider. Orange peels surely enhance the many orange benefits but they tend to accumulate pesticide residues, so a thorough washing is essential. Please look for organically grown oranges. Also, the peel’s robust texture and high fibre content can pose digestive challenges, and the bitter, dry nature may not be to everyone’s taste.

If you are feeling like tasting these bitter but beneficial orange peels, here is how to do –

• Grate orange peel into baked goods.
• Blend it into smoothies.
• Sprinkle over salads or yoghurt.
• Make citrus-infused hot water or tea.
• Add to meat or fish marinades.
• Use as a garnish for enhanced flavour.

Canned orange juice is an unhealthy choice as it contains lots of sugar, preservatives, and other additions

Oranges contribute to a healthier and more balanced bodily state. Just have a couple of oranges or a daily glass of orange juice. But, but, but – there always remains confusion regarding orange juice and orange fruit. Which one is better?

Orange Juice or Whole Orange? The Big Debate

When it comes to the great orange debate, you’re faced with a choice: orange juice or the whole fruit? But orange juice is such an alluring addition to the diet. You always feel like drinking it, more and more, glass after glass. But, is it that beneficial? 

Not just oranges, but between any fruit and its juice, the fruit is the better option. So, whole orange is way better than its juice because it serves more orange benefits. Here is why –

• Orange juice contains little to no fibre in it (because of pulp getting filtered)
• It contains less amount of vitamin C and a few other antioxidants

So, whenever you can, pick up an orange over its juice. However, the juice has its own soothing experience and you surely can cherish it some time. 

But just when you are finished eating the orange (or drinking its juice), don’t throw its peel away. Here is why.

Orange juice is the most widely consumed juice in the world 

Oranges – Precautions and Side Effects

Oranges are usually known for no side effects. However, if you see any allergies after eating, avoid them and consult your doctor.

Also, choose sweeter oranges over sour ones. It will help you keep your acidity to low levels. Ayurveda also suggests eating sweeter oranges and avoiding the sour ones. 

Oranges – A Refreshing Conclusion

Orange fruit is one of the many fruits that rarely see any haters. It is aromatic, refreshing, delicious, and embraces lots of health benefits. 

Whether you savour it as whole fruit, pour yourself a glass of fresh juice, or embrace it into your culinary creations, the orange benefits do not stop coming. It consistently delivers a burst of sunshine to your well-being.

Its vitamin C content, numerous antioxidants, fibre, numerous vitamins and minerals, all these things bless us. Oranges provide us with heart health, immunity, inflammation control, skin health, beautiful vision, and whatnot. The orange is a nutritional powerhouse.

The orange, in all its forms, is a symphony of flavour and wellness. So, embrace it. 

FAQs