Amazing Health Benefits of Orange and Nutrition Value

What is Orange?

Oranges are round citrus fruits ranging in diameter from about 2 to 3 inches/5 to 7% cm with finely texturized skins that are, of course, orange in color, just like their pulpy flesh. They are undoubtedly one of the most popular fruits in the world. Oranges are classified into two general categories—sweet and bitter—with the former being most commonly consumed. Popular varieties of the sweet orange (Citrus sinensis) include Valencia, navel, and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor, and has red hues running throughout its flesh. Bitter oranges (Citrus aurantium) are used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.

History of Orange

The first known reference to oranges is found in the second book of the traditional text The Five Classics, which appeared in China in 500 B.C.E. Oranges were first cultivated in the Middle East around the ninth century. During the fifteenth century, sweet oranges were introduced to Europe by various explorers and traders during their travels to the Middle East and Asia.

However, it was the Spanish explorers who were responsible for transporting the orange to Florida in the sixteenth century. In the eighteenth century, Spanish missionaries brought the fruit to California for cultivation as well.
The modern-day orange was developed from varieties native to southern China and Southeast Asia. In the United States, oranges are the leading fruit crop. Other large world producers of oranges are Mexico, Brazil, Spain, Israel, and China.

Orange facts

Some fun facts about oranges include:

• Oranges originated around 4000 B.C. in Southeast Asia, from which they spread to India.
• Oranges are unknown in the wild. They are a hybrid of the pomelo, or “Chinese grapefruit” (which is pale green or yellow), and the tangerine.
• The orange tree is a small tropical to semitropical, evergreen, flowering plant. It grows up to 16 to 26 feet (5 to 8 meters).
• Oranges are actually modified berries.
• The fruit came before the color. The word “orange” derives from the Arabic “naranj” and arrived in English as “narange” in the 14th century, gradually losing the initial “n.”
• “Orange” was first used as the name for a color in 1542.
• Oranges are classified into two general categories: sweet and bitter. The sweet varieties are the most commonly consumed. Popular varieties of the sweet orange (Citrus sinensis) include Valencia, navel and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor and marked by red hues running throughout its flesh.
• Bitter oranges (Citrus aurantium) are often used to make jam or marmalade, and their zest is used as the flavoring for liqueurs such as Grand Marnier and Cointreau.
• The name “navel orange” comes from the belly-button formation opposite the fruit’s stem end. The bigger the navel, the sweeter the orange.
• Moorish, Portuguese and Italian traders and explorers introduced sweet oranges into Europe around the 15th century, after finding the fruits on voyages to Asia and the Middle East.
• Renaissance paintings that display oranges on the table during “The Last Supper” are wrong. Oranges were not cultivated in the Middle East until sometime around the ninth century.
• Christopher Columbus planted the first orange trees in the Caribbean islands in the late 15th century after he brought the seeds there on his second voyage to the New World.
• Spanish explorer Ponce de Leon brought oranges to Florida in the 16th century, and Spanish missionaries brought them to California in the 18th century,
• Commercial oranges are often bright orange because an artificial dye, Citrus Red Number 2, is injected into their skins at the level of 2 parts per million.
• Oranges can be stored at room temperature or in the refrigerator. They will generally last the same amount of time, two weeks, with either method, and will retain nearly the same level of vitamin content.
• The best way to store oranges is loose rather than wrapped in a plastic bag, because they can easily develop mold if exposed to moisture.
• In 2008, the top five orange-producing countries, by millions of tons produced, were Brazil (18.3), the United States (9.1), Mexico (4.3), India (4.2) and China (3.4).
• In Spanish, “anaranjear” means, literally, to “orangicate” — to pelt something with oranges.
• About 85 percent of all oranges produced are used for juice.
• There are over 600 varieties of oranges worldwide.
• A typical orange has 10 segments.
• Orange peel sprinkled over a vegetable garden is an effective slug repellent.
• The white orange blossom is the state flower of Florida.

Types of Oranges

There are two basic categories of orange: the sweet orange (C. sinensis) and the bitter orange (C. aurantium).

Sweet orange varieties

Sweet orange is divided into four classes, each with distinct characteristics:

• Common orange – There are many varieties of common orange and it is widely grown. The most common varieties of common oranges are the Valencia, Hart’s Tardiff Valencia, and the Hamlin, but there are dozens of other types.
• Blood or pigmented orange – The blood orange consists of two types: the light blood orange and the deep blood orange. Blood oranges are a natural mutation of C. sinensis. High amounts of anthocyanin give the entire fruit its deep red hue. In the blood orange category, varieties of orange fruit include: Maltese, Moro, Sanguinelli, Scarlet Navel and Tarocco.
• Navel orange – The navel orange is of great commercial import and we know it well as the most common orange sold at the grocers. Of the navels, the most common types are the Cara cara, Bahia, Dream navel, Late Navel and Washington or California Navel.
• Acid-less orange – Acid-less oranges have very little acid, hence little flavor. Acid-less oranges are early season fruit and are also called “sweet” oranges. They contain very little acid, which protects against spoilage, thus rendering them unfit for juicing. They are not generally cultivated in large quantities.

Also included among the sweet common orange varieties is an original citrus species, the mandarin. Amongest its many cultivars are:

• Satsuma
• Tangerine
• Clementine
• Bitter orange varieties

Of the bitter oranges, there exists:

• Seville orange, C. aurantium, which is used as root stock for the sweet orange tree and in the making of marmalade.
• Bergamot orange (C. bergamia Risso) is grown primarily in Italy for its peel, which in turn is used in perfumes and also to flavor Earl Grey tea.
• Trifoliate orange (Poncirus trifoliata) is also sometimes included here and is also used as root stock for sweet orange trees. Trifoliate oranges bear downy fruit and are also used to make marmalade. They are native to northern China and Korea.

Some oriental fruits are included in the category of bitter orange as well. These include:

• Naruto and Sanbo of Japan
• Kitchli of India
• Nanshodaidai of Taiwan

Wow! As you can see there are a dizzying variety of oranges out there. Certainly there must be a type of orange suited just to you and your morning orange juice fix!

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Nutritional Highlights for Orange

Oranges are an excellent source of flavonoids and vitamin C—one orange (131 grams) supplies nearly 100 percent of the recommended dietary intake of vitamin C. They are also a very good source of dietary fiber. In addition, they are a good source of B vitamins (including vitamins B 1, B 2, and B 6, folic acid, and pantothenic acid), carotenes, pectin and potassium.

Oranges are far more than just delicious, they are low in calories but high in fiber and many important nutrients that can support and promote our overall health. In addition, they also contain health-promoting compounds known as flavanones. Research suggests that these citrus phytochemicals may reduce the risk of chronic diseases, such as cancer and cardiovascular disease, as well as having some anti-inflammatory, antiviral and antimicrobial benefits.

Nutrition Facts: Oranges, raw – 100 grams

Choose oranges that are firm and heavy for their size (this indicates that they are full of juice). Lighter fruit has more skin and drier pulp, which results in less juice. For the juiciest, sweetest fruit, look for oranges with a sweet, clean fragrance. One should avoid oranges that are severely bruised, soft, moldy, or puffy. Color should not be used as a factor in choosing an orange. Oranges that are green or brown may be as ripe and delicious as those of a solid orange color. Actually, the uniform orange color of non-organic oranges may be due to the injection of an artificial dye, Citrus Red No. 2 (this additive has no E number, so while it may be found in the U.K., it hasn’t been certified by E.U. safety tests).

Like other citrus, oranges can be stored at room temperature for about two weeks or loosely stored in the refrigerator. It is better not to store oranges wrapped, for wrapping leaves the fruit more susceptible to moisture and mold. Also, orange peel can be dried and stored in an airtight container and kept in a dry, cool environment, and orange juice can be squeezed into ice cube trays and frozen for later use.

Tips for Preparing Orange

Oranges should be sprayed with a solution of diluted

orange

additive-free soap or commercial produce wash and then hand washed under cool running water. Oranges can be eaten as a snack—just peel and enjoy. Thin-skinned oranges can easily be peeled with your fingers.

For easy peeling of the thicker-skinned varieties, first cut a small section of the peel from the top of the orange. You can then either make four longitudinal cuts from top to bottom and peel away these sections of skin or, starting at the top, peel the orange in a spiral fashion.

If you wish to cut your orange instead, before cutting the orange in half horizontally through the center, wash the skin so that any dirt or bacteria residing on the surface will not be transferred to the fruit. Proceed to cut the sections into halves or thirds, depending upon your personal preference.

Oranges are often called for in recipes in the form of orange juice. As oranges produce more juice when warmer, always juice them when they are at room temperature, or, if you’ve just taken them out of the refrigerator, place them in a bowl of warm water for several minutes.

Rolling the orange under the palm of your hand on a flat surface will also help extract more juice. The juice can then be extracted in a variety of ways. You can use either a juicer or a squeezer or squeeze it by hand. If you happen to have an allergy to any of the constituents in citrus peel, use extra caution when juicing oranges.

If your recipe calls for orange zest, make sure you use an orange that is organically grown since most conventionally grown oranges have pesticide residues on their skin and maybe artificially colored. After washing and drying the orange, use a zester, paring knife, or vegetable peeler to remove the zest, which is the orange part of the peel. Make sure not to remove too much of the peel, as the white pith underneath is bitter and should not be used. The zest can then be chopped finely or diced if necessary.

Quick Serving Ideas for Orange

sliced orange

• Eat oranges whole or in fruit salads, or juice them.
• Lightly saute onions and then deglaze the pan with orange juice. Use this liquid as a marinade and sauce for grilled tofu.
• Blend cooked carrots with orange juice, season with rosemary, and serve as a cold soup.
• Orange segments, fennel, and shaved Parmesan cheese make a delightfully refreshing salad.
• Gently simmer sweet potatoes, winter squash, and orange segments in orange juice. Before serving, sprinkle with walnuts.
• Freeze orange juice in ice cube trays. Once they are mostly frozen, gently blend in a food processor to create a frozen granita dessert.

Are Orange peels edible or poisonous?

Orange peels are not poisonous and, as many cooks know, orange zest can pack a big flavor punch. While orange peels are edible, they are not nearly as sweet or juicy as the pulp. They can also be difficult to digest and unless you’re eating an organic orange peel, covered in chemicals.

If you do eat the peel, you’ll get a good amount of nutrients. “Orange peel actually has more fiber then the fruit inside contains,” Flores said. “It also has flavonoids in it that contain nutritious benefits.” Flavonoids are compounds found in many foods. They are known to have antihypertensive and anti-inflammatory effects, which relieve pressures on the heart.

Additionally, orange peels contain vitamins A, C, B 6 and B 5; calcium; riboflavin; thiamin; niacin; and folate. One way to get some of the nutrients is by eating the inner part of the peel and leaving the tough outer part. “The pith of the orange — the white part between the skin and fruit — can be sour or bitter but actually contains just as much vitamin C as the fruit itself, with a good deal of fiber,” Flores said.

Orange Peel’s Nutritional Properties

Based on a 100g serving, here are the nutritional properties of a typical orange peel. The percentage of your recommended daily allowance (RDA) is represented in brackets:

• Energy – 97 Kcal (5%)
• Protein – 1.5g (3%)
• Carbohydrates – 25g (19%)
• Fat – 0.2g (1%)
• Dietary Fiber – 10.6g (28%)
• Cholesterol – 0mg (0%)
• Potassium – 212mg (4%)
• Sodium – 3mg (0%)
• Zinc – 0.25mg (2%)
• Calcium – 161mg (16%)
• Copper – 92µg (10%)
• Iron – 0.8mg (10%)
• Selenium – 1µg (2%)
• Magnesium – 22mg (5.5%)
• Vitamin A – 420 IU (14%)
• Vitamin C – 136mg (226%)
• Vitamin E – 0.25mg (2%)
• Thiamin – 0.12mg (10%)
• Riboflavin – 0.09mg (7%)
• Pyridoxine – 0.176 (13%)
• Folates – 30mg (7.5%)
• Niacin – 0.9 mg (6%)

Health Benefits of Orange Peels

1. Lowers Blood Pressure

range rinds can be used to lower blood pressure. They have been a part of Chinese herbal medicines for thousands of years for this purpose.

2. Suppresses Depression and Anxiety

Orange oil can be used to naturally relieve anxiety and depression by taking a bath or rubbing just a bit on the temple and forehead area.

3. Improves Heart Health

Orange peel contains a compound called nobiletin, which has been found to lower a person’s risk of inflammation and heart disease.

4. Lowers Bad Cholesterol

The nobiletin present in orange peel also exerts a positive influence on your health by lowering levels of LDL cholesterol (bad cholesterol) in the body.

5. Aids in Weight Loss

Since orange peel is low in calories and high in fiber, it is very useful in preventing you from exceeding your recommended daily calorie intake. It also forms adipose tissue, which helps to prevent obesity.

6. Eases Respiratory Issues

Consuming orange peel results in your lungs being cleansed, since it helps to break down and expel any trapped phlegm.

7. Protects You From Cancer

Research shows that eating orange peel can protect you from a number of different cancers including breast cancer, skin cancer, and colorectal cancer.

8. Prevents Digestive Issues

The non-soluble polysaccharides found in orange peel help prevent constipation, heartburn, nausea, and excess acid forming from in the stomach.

9. Improves Oral Health

Rub an orange peel against the inside of your mouth and teeth to freshen up your breath, whiten your teeth, and even reduce their sensitivity.

10. Gets Rid of a Hangover

If you overdid it last night, you can ease today’s struggle by mixing salt and orange peel in some boiling water for around 20 minutes. Once it cools, you should drink the whole concoction to help reduce the effects of your hangover. Since orange peel is low in calories and high in fiber, it is very useful in preventing you from exceeding your recommended daily calorie intake. It also forms adipose tissue, which helps to prevent obesity.

Beauty Treatments & Applications

1. Natural Skin Bleaching

Vitamin C that orange peels contain helps to lighten dark spots and blemishes on the skin. Simply rub the skin right onto your skin or mash it into a paste instead.

2. Body Scrub

Wrap up some orange peels in gauze pads and rub them on your skin while you are in the shower. The scrub will brighten your skin and give it a great smell.

3. Bath Oil

Extract the oil from the orange peels by grinding up the peels and fermenting them with vodka or alcohol for about 3 days. Strain the oil and add a few drops to your bath. Orange oil is known for its anti-inflammatory properties as well as its ability to improve skin tone and texture.

4. Bath Powder

You can also add orange peels to your bath in powder form instead. Simply dry out the orange peels completely and then grind them down to powder in the food processor, then sprinkle only a bit in your bath.

5. Glowing Skin Application

To get skin that is glowing and healthy-looking, simply crush some orange peel powder, dried neem leaves, pomegranate peel and lemon juice, and mix it all together. When the concoction has set, simply rub it into your skin, and sit back and admire the results.

6. Face Mask

You can make an orange face mask by mixing equal proportions of milk and orange powder together until you’ve got a thick paste. When it’s ready, apply it to your face and wash it off after about half an hour. This mask will remove dead skin cells and excess oil from your face.

7. Hair Care

Add crushed orange peel to some water and leave it there overnight. From the following day, you’ll be able to add this mixture to your hair to help rid yourself of dandruff, while cleaning and conditioning your hair at the same time.

8. Lip Balm

To make orange peel lip balm, first, you’ll need to add some almond oil, and an equal amount of sugar and orange peel powder to a bowl. Mix it together and let it set before applying to your lips.

Things you can make with Orange Peels

Cleaning Uses

1. Citrus Cleaner

You can make your own citrus cleaner by infusing vinegar with orange peels and a bit of boiling water. Trust us, it works wonders!

2. Create a Natural Sponge

Orange peels can be used as a sponge too! Before the peel completely dries out, it contains a number of essential oils that are helpful in degreasing surfaces as well as pots and pans. If your sink or counter is full of grease, use an orange peel to scrub it down.

3. Deodorizer

It’s no secret that the smell of a freshly peeled orange can clear out a room. Place the peels at the bottom of your garbage bin, or hang them from a string in your bathroom for a constant fresh scent.

4. Garbage Disposal Cleaner

A great way to clean out your garbage disposal is by putting orange peels down the disposal. Place them in the disposal and run it until clear, then run some water down after it. The citrus will get rid of any scents coming from the disposal.

5. Air Freshener

Boil orange peels in hot water to help freshen the air in the kitchen. You can also add a cinnamon stick or mint into the mix if you want to recreate the smell of air fresheners. If you have a fire going at home, place a paper bag filled with dried orange peels into the fire and your house will smell wonderful.

6. Refrigerator Deodorizer

Orange is also an excellent deodorizer for your refrigerator. Cut an orange in half and remove the fruit from the inside (eat it!). Then, fill up half the orange with salt and put it in a small bowl in your refrigerator for up to a week or two.

7. Shine Wood

You can use the white underside of an orange peel to breathe new life into dull-looking wooden furniture. Simply rub it onto any wooden surface, and give it a rinse with a damp cloth when you’re done.

8. Freshen Up Smelly Shoes

Place some dry orange peels into small sachets, and then place them into the worst offenders on your shoe rack. The peel will absorb the odors naturally, making your life more pleasant and fragrant!

 

Recipes & Cooking

Orange Zest

orange zest cake

This is probably the most self-explanatory of all the uses for orange peels. Zesting an orange peel with a zester is a great way to add a sweet and tangy taste to your meat marinades or favorite baked goods. Orange zest can even taste great in your morning cup of coffee or afternoon cup of tea!

Make Orange Peels Dipped in Chocolate

A wonderful delicacy, candied orange peels are a popular after-meal snack in a number of European cultures, and they are quite easy to make too! Just melt some chocolate and cover one or all sides in a sugared orange peel.

Make Orange Peel Candy

Candied orange peels are made by boiling a dried orange peel in sugar for about an hour. You can then cover them in chocolate as mentioned above, or roll them around in sugar for an even sweeter taste!

Orange Peel-Infused Olive Oil

If you want to give your salads a kick, place one dried orange peel in your olive oil to make your greens all the more zesty and exciting!

Make Orange Tea

No need for tea bags here! Dry out a few orange peels and place them in hot water next time you are craving a warm ‘orangey’ beverage. Orange tea is also great for when you are feeling congested – the citrus will open up your sinuses. Add cinnamon sticks and aniseed stars to give it a spicy kick!

Make a Tangy Orange Sauce

To make a deliciously sweet sauce to accompany meat, poultry or vegetarian dishes, simply combine half a teaspoon of salt with a cup of brown sugar and 2 tablespoons of cornstarch. Then, stir in 4 teaspoons of grated orange peel, 2 cups of orange juice and a cup of water. Cook this mixture over low heat for around 10 minutes, stirring constantly until thick and transparent.

No need for tea bags here! Dry out a few orange peels and place them in hot water next time you are craving a warm ‘orangey’ beverage. Orange tea is also great for when you are feeling congested – the citrus will open up your sinuses. Add cinnamon sticks and aniseed stars to give it a spicy kick!

Make a Tangy Orange Sauce

To make a deliciously sweet sauce to accompany meat, poultry or vegetarian dishes, simply combine half a teaspoon of salt with a cup of brown sugar and 2 tablespoons of cornstarch. Then, stir in 4 teaspoons of grated orange peel, 2 cups of orange juice and a cup of water. Cook this mixture over low heat for around 10 minutes, stirring constantly until thick and transparent.

Make an Orange Zest Cake

Here’s a dessert that sure to wow your friends and family!

Ingredients
• 1 tbsp grated orange zest
• 1/4 cup orange juice
• 2 tbsp butter
• 1/4 cup milk
• 2 eggs
• 1 1/2 cups flour
• 3/4 cup sugar
• 2 tsp baking powder

Method
1. Mix all of the ingredients together and beat thoroughly for around 3 minutes.
2. Add it all to a greased pan and bake at 180°C (356°F) for approximately 30 to 40 minutes.
3. Remove from the oven, and let it cool on a wire rack, until it is ready to eat.Make an Orange Zest Cake

Here’s a dessert that sure to wow your friends and family!

Ingredients
• 1 tbsp grated orange zest
• 1/4 cup orange juice
• 2 tbsp butter
• 1/4 cup milk
• 2 eggs
• 1 1/2 cups flour
• 3/4 cup sugar
• 2 tsp baking powder

Method
1. Mix all of the ingredients together and beat thoroughly for around 3 minutes.
2. Add it all to a greased pan and bake at 180°C (356°F) for approximately 30 to 40 minutes.
3. Remove from the oven, and let it cool on a wire rack, until it is ready to eat.

Orange Juice

Orange juice is the liquid extract of the orange tree fruit, produced by squeezing oranges. It comes in several different varieties, including blood orange, navel oranges, valencia orange, clementine, and tangerine. As well as variations in oranges used, some varieties include differing amounts of juice vesicles, known as “pulp” in American English, and “juicy bits” in British English. These vesicles contain the juice of the orange and can be left in or removed during the manufacturing process. How juicy these vesicles are depend upon many factors, such as species, variety, and season. In American English, the beverage name is often abbreviated as “OJ”.

Due to the importance of oranges to the economy of the state of Florida, “the juice obtained from mature oranges of the species Citrus sinensis and hybrids thereof” was adopted as the official beverage of Florida in 1967. Orange juice (along with grapefruit juice) is offered to every visitor at each of the state’s five Florida Welcome Centers. Commercial orange juice with a long shelf life is made by drying and later rehydrating the juice, or by concentrating the juice and later adding water to the concentrate. Prior to drying, the juice may also be pasteurized and oxygen removed from it, necessitating the later addition of a flavor pack, generally made from orange products.

The health value of orange juice is debatable: it has a high concentration of vitamin C, but also a very high concentration of simple sugars, comparable to soft drinks. As a result, some government nutritional advice has been adjusted to encourage substitution of orange juice with raw fruit, which is digested more slowly, and limit daily consumption.

Nutrition Content of Orange Juice

All the impressive health benefits of orange juice can be attributed to its nutritive content, as well as vitamins and minerals including vitamin C, vitamin A, thiamin, folate, potassium, fiber, proteins, copper, magnesium, flavonoids, hesperidin, and a variety of other trace vitamins and minerals that make it one of the most valuable and nutrient-packed fruit available. In terms of calories, orange juice has 47 calories in a serving of 100 ml.

Health Benefits of Orange Juice

Boosts Immune System

Oranges and orange juice have long been known as a powerhouse  of healing properties, and one of the richest sources of vitamin C that you can add to your diet. A single serving of orange juice has more than 200% of the vitamin C requirement of the body. Vitamin C, also known as ascorbic acid, functions as a primary antioxidant in the body, and it destroys or neutralizes free radicals before they can do damage to the body. Our body needs vitamin C to stimulate other aspects of our immune system as well. Furthermore, ascorbic acid is one of the fundamental components of collagen, which is necessary to repair cells and for the growth of new tissues in the body.

Prevents Cancer

As mentioned, vitamin C works as an antioxidant, and one of the most important functions of antioxidants is to prevent cancer. Antioxidants keep the DNA of healthy cells from mutating into cancerous cells, which makes vitamin C the first line of defense against cancer and other serious  diseases. Along with vitamin C, orange juice also contains the antioxidant hesperidin, which has been connected to reducing tumor growth and stimulating apoptosis or programmed cell death, in cancerous cells. Although research is ongoing, it has positively been linked to colon cancer prevention, but it is likely that hesperidin is effective in terms  of many types of cancer.

Detoxifies your Body

Along with vitamin C, orange juice is also very high in vitamin A, which acts as a moderate antioxidant. Beyond that, it detoxifies the body by increasing the function of the kidneys. Vitamin A has long been connected to eye health, and adding enough  vitamin A to your diet can prevent night blindness, as well as macular degeneration. A single serving of orange juice has nearly 50% of the daily required intake of this precious vitamin.

Increases Blood Circulation

There is another very powerful aspect of orange juice, its folate content. Folate is a member of the B complex, technically it is vitamin B 9. This important vitamin is essential for the creation of DNA and the growth of new cells. Folate also keeps cells safe from mutation, which is one of the ways that free radicals damage the body. Furthermore, folate plays a role in building new red blood cells, as well as stimulating the flow of blood to the extremities. This means that the organ systems are well-oxygenated and are working at full capacity. This supports the overall metabolism of the body and the functioning of all the systems, making them more efficient.

Reduces Inflammation

Citrus fruits are commonly considered anti-inflammatory agents, and orange juice is no exception. High sugar and high-fat meals can lead to inflammation of various body parts, and this, in turn, can lead to the development of increased insulin resistance. This is one of the major underlying causes of type 2 diabetes and atherosclerosis. Studies have shown that orange juice can inhibit this insulin resistance by reducing inflammation, thereby protecting the heart and guaranteeing overall cardiovascular protection. Also, being able to reduce the chances of developing diabetes is a major bonus of this property of orange juice.

Lowers Blood Pressure

Hesperidin, in orange juice, is an antioxidant, which means that it protects the body against diseases and cancer, but this water-soluble plant compound also impacts the activity and functioning of small blood vessels. This can have a major impact on blood pressure as a whole, and research has connected this powerful antioxidant to a reduction in overall blood pressure and a decreased chance of cardiovascular diseases.

Balances Cholesterol Level

High cholesterol is one of the dangerous  causes of cardiovascular diseases, so any way to reduce the cholesterol in your body is worth trying. Orange juice has been shown to reduce the presence and effects of “bad” cholesterol while increasing the amount of “good” cholesterol in the body. This property means that the chances of atherosclerosis, heart attack, and stroke are reduced.

Point To Note

It may seem like a glass of freshly squeezed orange juice is the best thing you can add to your diet, and in most cases, that is true. However, having too much of a good thing can be dangerous. Orange juice, like the juice of most citrus fruits, is quite acidic, so too much acidic liquid in the body can upset the stomach. Furthermore, since oranges do have a relatively high glycemic load, drinking a lot at once can cause massive fluctuations in your blood sugar levels, which can lead to varying energy levels throughout the day, and can lead to complications for diabetics or pre-diabetics. Finally, if you want the complete benefit of oranges, avoid orange juice and eat the orange itself. That is the only way to get a good amount of fiber to boost your digestion; orange juice has almost no fiber.

Besides those few warnings, drink to your heart’s content; orange juice is the perfect way to feel refreshed and get your body on track to perfect health!

Negative Effects of Orange

Oranges normally have a highly respectable reputation. They’re full of immune-boosting vitamin C, offer numerous bone-building minerals and deliver a large dose of fiber. If you’re eating several throughout the day, though, these normally healthful fruits quickly go from good to bad. Weight gain, heartburn and irregularity are some of the negative effects of overindulging in oranges.

Pain from Acid Reflux

Frequent bouts of heartburn, medically known as gastroesophageal reflux disease, can be incredibly painful. If the sphincter that is supposed to stay shut at the base of your esophagus remains open, that stomach acid is free to travel upward. High-acid fruits, including oranges, are known to worsen this condition. Citrus fruits won’t increase the acid in your stomach, but their naturally high acid content could intensify pain you experience when you have heartburn.

Difficulty Relieving Yourself

You already know that fiber is essential for regularity. But you can go overboard. If you don’t normally have much fiber in your diet, quickly increasing your intake could slow down your bowels. You might go for a longer-than-normal period of time without relieving yourself. Or when you do try to go to the bathroom, stools could be hard, dry and challenging for you to pass. That same large 3-inch orange has about 4.4 grams of fiber. Have three of them in one day and you’ll get nearly 13 grams of fiber. That’s almost half of the 28 grams you’re supposed to have for a 2,000-calorie diet, since, according to “Dietary Guidelines for Americans 2010,” you need 14 grams for every 1,000 calories. Depending on what else you eat during the day, that could be too much for your system to handle.

Diarrhea and Abdominal Cramps

Constipation isn’t the only digestive complication you could experience if you regularly eat lots of oranges. All that extra fiber may lead to diarrhea instead of, or in addition to, occasional back-up. If you’re having abdominal cramps, or if your gut is making a lot of gurgling sounds, you might be gearing up to pass a very loose stool. Cut back on your orange servings if this occurs. You still want to shoot for your recommended fiber intake — just go slow and increase it over a long period. Have just one or two oranges daily, in addition to small servings of veggies and other high-fiber foods, as tolerated.

Increase in Weight

Oranges are low in calories in comparison to candy bars, chips, baked goodies and other snacks found in the vending machine. That doesn’t make them guilt-free, however. Eating too many oranges means that you’ll be consuming more calories than you may think. For example, a large 3-inch, 6 1/2-ounce orange contains about 85 calories. Snacking on one after each meal creates a 255-calorie surplus in your diet. Because you need to consume 3,500 calories more than you burn each day to gain a pound, you could be a pound heavier after two weeks.

Orange Safety

Oranges are a common food allergen. When such an allergy is suspected, caution must be employed when eating citrus fruit; see “Tips for Preparing” above. For a description of common signs and symptoms of food allergies.
Oranges’ flesh does not contain oxalates, although the peel contains high levels of oxalates, as do other citrus peels.

Individuals with a history of calcium oxalate-containing kidney stones should limit their consumption of them though citrus peels should never be eaten in any significant quantity. Citrus peels contain some beneficial oils, but these oils can interfere with some body functions. For example, citrus peels contain a compound known as citral that antagonizes some of the effects of vitamin A.

Since oranges are among the foods on which pesticide residues have been most frequently found, we highly recommend selecting organically grown oranges.