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13 Health Benefits of Oranges

13 Health Benefits of Oranges

“Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness.”ť – Tae Yun Kim

Who doesn’t love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most of the year for that same energy-boosting effect.

13 Health Benefits of Oranges:

1. Helps Prevent Cancer
Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

Prevents Kidney Diseases
Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

Reduces Risk of Liver Cancer
According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Lowers Cholesterol
Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. Boosts Heart Health
Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

6. Lowers Risk of Disease
Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections
Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. Helps Create Good Vision
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. Regulates High Blood Pressure
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

11. Protects Skin
Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

12. Oranges Alkalize the Body
Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

13.  Provides Smart Carbs:
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.  Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

Next page: Orange nutrition, interesting facts and recipes.

Nutritional PowerFood
Oranges have so many benefits and I consider them a Powerfood.
They have a wealth of nutrients including vitamin C, vitamin A precursors, calcium, potassium, and pectin. For a complete list of its nutrients and calories go to  calories in an orange.

Interesting Orange Facts:

  • Oranges are the largest citrus crop in the world.
  • Brazil produces more oranges than any other country.
  • Navel Oranges are named after the belly button shape near the bottom!
  • About 25 billion oranges are grown each year in America.
  • In the 18th Century British sailors took sauerkraut and citrus fruits on the ships to prevent scurvy.
  • Florida produces about 70 percent of the total U.S. crop, and 90 percent of its production goes to make juice.
  • In Queen Victoria’s day, oranges were given as Christmas gifts in England.
  • Did you know that the color orange came from the orange fruit?
  • Two most common varieties of oranges are Navel and Valencia oranges.
  • Orange is the world’s third favorite flavor after chocolate and vanilla.

History of the Orange

  • Oranges where first grown in southeast Asia, northeastern India and southern China and were first cultivated in China around 2500 BC.
  • In the first century AD, Romans brought young orange trees all the way from India to Rome. North Africa began growing oranges in the 1st century AD.
  • Christopher Columbus brought orange seeds in 1493 across the Atlantic Ocean to Spain’s Canary Islands to Haiti, where he planted orange orchards. By 1518 oranges were introduced to Panama and Mexico, and a little later Brazil started growing orange trees.
  • America’s first orange trees were planted in Florida in 1513 by Spanish explorer Juan Ponce de Leon.

Growing Oranges

They are a tropical to semitropical, small evergreen flowering trees growing to about 5 to 8 meters tall. Evergreen means they produce flowers and fruit all the same time.

Oranges are either sweet or bitter but as we know most of us eat only the sweet oranges. The most popular sweet varieties are Valencia, Navel, Persian variety and blood orange.

Warm weather can cause the orange skin to re-green but it will still taste good.

Orange peels contain many volatile oil glands in pits. Interior flesh is composed of segments, called carpels, made up of numerous fluid-filled vesicles that are actually specialized hair cells.

Selection and Storage

  • In the northern hemisphere orange fruit season begins in October and lasts until February.
  • The bigger the navel in an orange, the sweeter it will be.
  • Buy fresh fruits that are firm, yet yield to gentle pressure.
  • Fresh oranges have bright color, no wrinkles on the skin and feel heavy for their size.
  • Avoid overly soft oranges with spots and mold.
  • Oranges can be kept at room temperature for a week or so and but keep well for up to two weeks in the refrigerator. Keep them loose in the fruit container and place in the cool area away from excessive moisture, as they tend to get mold easily.
  • Store freshly squeezed orange juice inside the freezer compartment for later use.
  • Store dried orange zest in a cool, dry place in an airtight glass container away from moisture.
  • Moro oranges are also called blood oranges because the pulp is bright red.

Orange Cautions:

Insecticide is sprayed over orange crops. It is important to at the very least wash the oranges in cold running water before use. Better is to wash them in a fruit and vegetable rinse. Organic oranges do not have these chemicals and are best suited for zest preparation.

For those susceptible to foodborne illness, you may need to avoid drinking unpasteurized or fresh-squeezed juice that could contain bacteria. Try sticking to pasteurized juices.

Preparation and Serving tips

It is simple to eat a fresh orange anytime or anywhere. Be sure to wash them under running water to remove surface dirt and any pesticide residues, then peel the skin and yum!

Making fresh orange juice at home is so easy and much better than those commercial drinks that may contain preservatives and artificial coloring. Oranges will produce more juice when warmer, so always juice them when they are at room temperature. You can roll the orange under the palm of your hand on a flat surface will also help to extract more juice. Also, it is best to drink the juice at room temperature.

The outermost part of the rind grated using zester to produce orange zest, which is tasty. It is important that you use an organic orange as this is where all the pesticides will be.

There is no orange waste because it is all biodegradable.

Here are a few recipes to get oranges into your diet:

Green Orange Spinach Smoothie

Power Spinach Salad with mandarin oranges

Orange Spring Cleanse Green Smoothie

Orange Honey Syrup

Carrots with Orange

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Diana Herrington

Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).

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+ add your own
3:41PM PST on Feb 16, 2014

In the past week I have been craving oranges, I must be lacking something in my diet! I have been consuming two oranges a day! Yummy!

12:08PM PDT on Oct 4, 2013


9:22AM PDT on Aug 30, 2013

Thanks Diana. I love oranges.

9:15AM PDT on Aug 30, 2013

Thanks for sharng all this one one page instead of spreading it over too many! Yes, oranges are great, my favourite fruit!


How many times do you have to repeat their role in preventing cancer to boost the number of benefits you can claim for them?

Also "Evergreen means they produce flowers and fruit all the same time."

No. The word Evergreen simply means that they don't lose all their leaves at the same time.

5:05AM PDT on Aug 21, 2013

That's why it's all time favourite

8:20AM PDT on Aug 2, 2013

plus they are super delicious!

4:39AM PDT on Aug 2, 2013

Thank you Diana, for Sharing this!

1:19PM PDT on Jun 28, 2013

And it was the Portuguese who developed the sweet varieties then spread them around the world which is why the "orange" is called some derivative of "Portukal" as it is in Turkey.

I "discovered" this in Portugal where I spent many months eating the best citrus I've ever had. I simply could not get enough. Each week a different variety hit the shelves of the little store I visited. He bought from local people. Such a delight, such a treasure.

But I was also amazed a few months earlier to figure out the green "oranges" in Costa Rica were pretty tasty after all despite their appearance. That's when I found out oranges need cool nights to live up to their colorful name. :D

8:06AM PDT on Jun 27, 2013

Thank you for sharing

11:19PM PDT on Jun 26, 2013

I like fresh orange juice mixed with fresh grapefruit juice. But I would just as soon eat the whole thing. Organic oranges are so much better for you. Organic fruit generally is best for your health, otherwise the pesticides negate the health benefits of fruit and vegetable generally.

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