18 Amazing Health Benefits of Oranges & Nutritional Facts

Sweet, juicy oranges make a delicious and healthy snack or addition to a meal. A whole orange contains only about 60 calories and has no fat, cholesterol or sodium, and, “oranges are well known for their vitamin C content,” said Laura Flores, a San Diego-based nutritionist.

Indeed, oranges offer many health benefits: They may boost your immune system, give you better skin, and even help improve your health heart and cholesterol levels. In addition, some evidence suggests that eating oranges may help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones.

Orange juice is also packed with nutrients. However, the juice doesn’t contain the fiber found in the orange pith, the white substance between the peel and the flesh. It’s also easier to consume too many calories when drinking orange juice than when eating an orange, according to the U.S. Centers for Disease Control and Prevention.

What Is Orange?

Orange is a bright coloured fruit with Orange pigment. Depending on the amount of ripeness, the colour can vary between green to orange. The scientific name of orange is “Citrus X Sinensis”. They have an easy-to-peel skin, which bears a citrusy scent. When opened, oranges have 10-12 segments with 2-3 seeds in each. While the pulp is sweet and sour, the seeds are bitter and inedible.

Different Types Of Oranges:

These are the 5 basic varieties of Oranges available across the world:

  • Navel Orange: Gets it name from the navel like apex on the Orange. These are the most commonly sold oranges in local stores.
  • Blood Orange: Have thick skin, with ruby red pulp inside. It has a sweet and tart flavour and is used in desserts.
  • Mandarin Orange: Has very thin skin and is less acidic compared to the regular Orange.
  • Tangerine: It slightly larger and acidic compared to the sweet Mandarin Orange. It has soft and easy-to-peel skin.
  • Clementine: It is quite small and seedless. Has a thin, glossy skin and is most preferred by children.

Orange Nutrition Facts:

Below is the nutritional value of Orange per 100 gms of serving:

  • Total Calories: 47
  • Carbohydrates: 12 gm
  • Total Fat: 0.1 gm
  • Dietary Fiber: 2.4 gm
  • Sugar: 9 gm
  • Vitamin A: 4 %
  • Vitamin C: 88 %
  • Calcium: 4 %
  • Vitamin B6: 5 %
  • Magnesium: 2 %

Is Orange Good For Health?

Orange is one of the richest sources of Vitamin C, which is a powerful anti-oxidant. It strengthens the immune system and keeps away many infection-causing microbes. From pulp to the skin, every element of Orange is quite useful to us. Orange oil benefits are widely known in aromatherapy for its rejuvenating properties.  Skin rejuvenation, acne prevention and ageing signs are some of the best Orange peel uses.

Orange facts

  • Oranges originated around 4000 B.C. in Southeast Asia and then spread to India.
  • Oranges 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 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. 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.
  • 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.
  • Commercial oranges are often bright orange because an artificial dye, Citrus Red Number 2, is injected into their skins at a concentration of 2 parts per million.
  • In 2017, the top five orange-producing countries, by millions of tons produced, were Brazil (35.6), the United States (15.7), China (14.4), India (10.8) and Mexico (8.1).
  • About 85 percent of all oranges produced are used for juice.
  • There are over 600 varieties of oranges worldwide.

Health Benefits of Eating Oranges

The nutrients in oranges offer a range of health benefits. The sections below discuss these benefits in more detail.


health benefits of oranges
HHealth Benefits of

As an excellent source of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.

Although an adequate vitamin C intake is necessary and very beneficial, the amount a person would need for the desired therapeutic effect on cancer is more than they could realistically consume.

For example, one study concluded that medical scientists could harness the power of vitamin C from oranges to inhibit colorectal cancer cells in the future. However, the authors concede that 300 oranges’ worth of vitamin C would be necessary.

That said, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma than those who consumed low amounts. This may have been due to citrus compounds that exert photocarcinogen properties.

More research is necessary to confirm the effects of orange consumption on cancer risk.

Blood pressure

Oranges contain no sodium, which helps keep a person below their daily limit. On the other hand, a cup of orange juice can boost daily potassium intake by 14%.

Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels.

According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.

Heart health

Oranges are a good source of fiber and potassium, both of which can support heart health.

According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.

One cup of orange juice can provide 14% of a person’s daily potassium requirement.

The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.


A medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.

For example, one 2019 study found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.

Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more slowly than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.

Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food groups.

health benefits of oranges


Consuming enough vitamin C can help a person maintain skin health and appearance.

Vitamin C contributes to collagen production. Collagen supports the skin, promotes wound healing, and improves skin strength.

The outcome of a 2015 review suggests that dietary vitamin C improved how people perceived their skin health and how healthful it actually was, including appearance, wrinkling, elasticity, and roughness.

Alleviates Stress:

We all live a very hectic and busy life. In times like this, it is very important for us to stay free from tension, stress or anxiety. Although it is almost unavoidable, you need to adopt ways in which you can combat these problems. You don’t have to take pills or tablets for this. Because we are going to tell you about this simple and natural stress that will help you deal with this problem easily. Yes, we are talking about the very healthy and beneficial oranges. They are full of nutrition and health that will act as a stress buster and allow you to work tension free throughout the day.

Wards Kidney Ailments:

According to many studies, it has been found that oranges can assist in protecting the kidney quite effectively. It makes the kidney healthy and prevents the occurrence of different diseases. It can also reduce the risk of kidney stones and for that, you will have to consume good amounts of juices. They can cause tooth decay and this is one of the most important things out there that will be required for providing you with ultimate internal body care. This is considered to be one of the best health benefits of oranges which makes the fruit so popular in the first place.

High Potassium Content:

Orange is one of those fruits which are extremely high in potassium and due to such massive potassium content, it is considered to be one of the best fruits out there for people with a deficiency of this mineral from their body. If you are in need of a good fruit that can cure your body of all sorts of diseases, then orange might be your best buddy in terms of healthy food. If you have low potassium content in your body, then there might be some heart issues. But there is proper potassium content in your daily food, you will become very healthy.

health benefits of oranges

Destroys Bacteria and Virus:

If you are facing some serious viral infections, then one of the best ways to fight that viral infection will take proper intake of orange extracts on a daily basis. If you are suffering from skin infections or fever caused by the virus (which you can figure out from the symptoms), then also you can take orange. It is one of the best fruits out there and will definitely help you in getting rid of almost all physical disturbances. The virus spreads throughout the body quite quickly and for that orange is always there to assist you.

Strengthens Immune System:

Oranges are known for their high Vitamin C content. They are also rich in many anti-oxidants and carotenoids which are known to boost your immune system. Oranges can help in shielding the body from many types of infections and even the growth of cancerous cells. Regular consumption of Oranges can safeguard your body.

Prevents Constipation:

Oranges are known for having good amounts of fibre content. When it is consumed in the form of whole fruit, oranges can add bulk to your stools and flush them out seamlessly. Thereby, the chances of constipation are lowered, with a reduced feeling of bloating or heaviness in the stomach. This is one of the best Orange fruit advantages to our body.

Improves Vision:

One of the best health benefits of eating Oranges every day is for its flavonoids. These agents strengthen eyesight and prevent many eye disorders. It also contains many nutrients like Vitamin C, E and A, which strengthen the optic nerves. The risks of macular degeneration and cataracts.

health benefits of oranges

Orange Fruit Benefits For Hair:

Apart from internal health benefits of oranges, here are the benefits of using oranges for SKIN.

For a Shiny, Voluminous Hair :

Oranges also have the ability to make your hair shiny, smooth, beautiful and bouncy. To use orange for hair growth, crush them and make a fresh paste out of them. After that, apply the juice all over your hair. Make sure your hair is already oiled well. Now keep this mixture on your head for about half n hour and then rinse thoroughly with cold water. Use a herbal shampoo to use wash your hair and then condition it well. You will be amazed by seeing the results.

Imparts Good Hair Growth:

Oranges are also essential for healthy hair growth. It is rich in Vitamin B12 and Vitamin E which is very important for long, thick and beautiful hair. In order to get the best results, you may simply oil your hair first. After that, apply a fresh taste of oranges and honey all over your hair and let it stay for half n hour. Rinse with water and wash with a herbal shampoo. This will help you fight hair thinning and hair balding.

Prevents Dandruff:

Did you know that oranges are all you need in order to get rid of dandruff? All you have to do is take the juice of orange peel and use the pulp for your scalp. This will remove dandruff and cleanse your scalp easily. You can also try another simple method. This would be boiling the orange peels in water and rinsing your hair with it after it has cooled down. Filter the liquid and use it every time you are about to shampoo. You will surely feel a difference.

Conditions Hair:

You may also use oranges as an excellent hair conditioner. Just mix some orange juice with honey and water. Mix this paste well and then apply all over your hair after shampooing. You may let it stay for five to ten minutes. Use only cold water to wash your hair off. We can assure you that if you use this mixture every time you shampoo, you are going to benefit so a lot from it. Your hair will drastically improve because of the lovely, juicy, tangy orange fruits.

health benefits of oranges

Benefits Of Oranges For Skin:

Here we enlisted 2 best orange fruit benefits for skin. Let’s have a look into them.

Nourishes Skin:

Oranges are the best when it comes to your skin. The peels of this lovely fruit can definitely remove your tan and give you a fairer complexion. All you need to do is crush the peels or powder them. Now add some yoghurt to it and apply all over the face. Scrub for fifteen minutes and then wash it off with cold water. You can even use orange oil for skin problems like blemishes and acne.

Delays Signs Of Ageing:

I think one of the biggest problems that women in their thirties face is signs of ageing. This usually consists of dark spots, wrinkles, fine lines and dullness. An effective way to combat such a problem is by using some oranges. The free radicals in this fruit will definitely reduce the sagging of cheeks and reduce the wrinkles significantly. You can also use the peels for a mask. Given some time, you will slowly start to see miraculous changes in your skin. So be patient and see what they can do for you.

health benefits of oranges. Oranges sold on a cart.

Orange Side Effects:

Now that you have understood the incredible uses of Orange fruit, let’s also look at some of the side effects of eating Oranges in large quantities:

  • Nausea
  • Stomach Upset
  • Burning Sensation
  • Mouth Ulcers
  • Irritation of Duodenal Ulcers
  • Diarrhoea
  • High blood glucose levels
  • Citrus Allergies

Aren’t these health advantages of oranges, too good to believe? Yes! Oranges are one of the best nature’s gifts to us. They are also easily available and economical ways to enjoy great health and beautiful skin. Many mothers have reported a lowered frequency of coughs and colds by introducing Oranges in their kid’s diet. If you are looking for a natural way to improve your family’s immunity power, do stock your pantry with plenty of oranges.

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