Health Benefits of Oranges and Interesting Orange Facts

Orange

Oranges are one of the most popular fruits around the world. While they are delightful as asnack or as a recipe ingredient, for many Americans, it is their juice that is most associated with good health, having a reputation for being an integral part of a healthy breakfast.

Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh. They usually range from about two to three inches in diameter.

Oranges are classified into two general categories—sweet and bitter—with the former being the type 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. Bitteroranges (Citrus aurantium) are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.

Nutritional value per 100 g (3.5 oz)

Energy 197 kJ (47 kcal)
Carbohydrates 11.75 g
Sugars 9.35 g
Dietary fiber 2.4 g
Fat 0.12 g
Protein 0.94 g
Vitamins
Vitamin A equiv. (1%) 11 μg
Thiamine (B1) (8%) 0.087 mg
Riboflavin (B2) (3%) 0.04 mg
Niacin (B3) (2%) 0.282 mg
Pantothenic acid (B5) (5%) 0.25 mg
Vitamin B6 (5%) 0.06 mg
Folate (B9) (8%) 30 μg
Choline (2%) 8.4 mg
Vitamin C (64%) 53.2 mg
Vitamin E (1%) 0.18 mg
Minerals
Calcium (4%) 40 mg
Iron (1%) 0.1 mg
Magnesium (3%) 10 mg
Manganese (1%) 0.025 mg
Phosphorus (2%) 14 mg
Potassium (4%) 181 mg
Zinc (1%) 0.07 mg
Other constituents
Water 86.75 g

Possible health benefits

Blood pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of US adults meet the daily 4700 mg recommendation.

Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.

Heart health

The fiber, potassium, vitamin C and choline content in oranges all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D, M.S, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Skin

The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin.

10 Health Benefits of Oranges:

1. They protect skin.
Oranges are full of beta-carotene, which is a powerful antioxidant that protects the cells from damage. Beta-carotene protects the skin from free radicals and prevents the signs of aging.

2. Orange juice can help prevent 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.

3. Mandarin oranges fight liver cancer, according to studies.
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. Oranges lower cholesterol.
Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. They are rich in potassium and boost heart health.
Oranges are full of potassium, an electrolyte mineral, 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. They lower the risk of diseases.
Oranges are full of vitamin C, which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Oranges fight against viral infections.
Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. They relieve constipation.
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. They aid in good eye health and protect vision.
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. They regulate high blood pressure.
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

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.

· Two most common varieties of oranges are Navel and Valencia oranges.

· Orange is the world’s third favorite flavor after chocolate and vanilla.

Top countries with the largest production of oranges in 2013^[8] (million tonnes)
Rank	Country
1	Brazil	35.6
2	United States	15.7
3	China	14.4
4	India	10.8
5	Mexico	8.1
6	Spain	3.4
7	Egypt	2.9
8	Turkey	1.8
9	Italy	1.7
10	South Africa	1.7