Highly regarded for their abundant vitamin C, oranges offer a wide array of health advantages, including keeping you hydrated, aiding digestion, bolstering your immune system, and potentially even helping to reduce abdominal fat.
Packed with essential minerals like potassium and phosphorus, along with beneficial flavonoids, oranges can play a role in preventing or slowing down the progression of long-term illnesses.
Enjoying oranges is versatile – from sipping on their juice to using the flavorful zest from their peels.
Continue reading to explore the various health benefits that incorporating oranges into your diet can provide.
Staying Hydrated
A single navel orange provides approximately half a cup (around 4 ounces) of water. Our daily fluid requirements vary based on factors such as age, activity level, and overall health. On average, women need about 92 ounces of fluids daily, while men require around 124 ounces. Typically, about 20% of our daily hydration comes from the foods we eat, and water-rich options like oranges are valuable in meeting these needs. Adequate fluid intake supports several vital bodily functions, including:
- Facilitating digestion
- Eliminating waste products
- Lubricating joints for smooth movement
- Preventing dehydration
- Relieving constipation
- Regulating body temperature
Promoting Healthy Digestion
A medium-sized navel orange contains about three grams of dietary fiber. The FDA recommends a daily intake of 28 grams of fiber. While many people in the U.S. don’t consume enough fiber, it offers numerous health benefits, such as:
- Supporting a healthy digestive system
- Helping to regulate blood sugar and insulin levels
- Promoting regular bowel movements
- Assisting in appetite control When increasing your fiber intake, it’s advisable to do so gradually to avoid digestive discomfort, and remember to also increase your water intake to prevent constipation.
Potential for Belly Fat Reduction
The fiber content in oranges may contribute to a decrease in visceral fat, often referred to as belly fat. A study conducted in 2022 followed nearly 1,500 individuals with metabolic syndrome (a cluster of conditions that increase the risk of heart disease and diabetes). Over a 12-month period, participants who increased their fiber consumption showed reductions in both overall body weight and visceral fat. Excess belly fat is associated with increased inflammation and a higher risk of chronic diseases like type 2 diabetes, high blood pressure, and certain types of cancer. Furthermore, the flavonoids found in oranges may also play a role in reducing fat mass.
Supporting a Strong Immune System
A medium navel orange provides almost the entire daily recommended intake of vitamin C for men and even more for women. Vitamin C is essential for proper immune function and also aids the body in producing collagen and utilizing fat for energy. A 2021 study indicated that citrus juices, particularly orange juice, support the immune system by helping to reduce inflammation, which is linked to many chronic diseases.
Enhancing Iron Absorption
The vitamin C present in oranges helps the body to better absorb iron, a mineral crucial for efficient oxygen transport throughout the body. Iron deficiency can lead to feelings of fatigue, and adequate iron intake is particularly important for individuals before menopause. Those following plant-based diets can especially benefit from the vitamin C in oranges, as iron from plant sources is not as readily absorbed as iron from animal sources.
Guarding Against Chronic Diseases
Oranges are a rich source of flavonoids, which possess antioxidant, anti-inflammatory, antiviral, and antimicrobial properties. Antioxidants help protect our cells from damage caused by oxidative stress, a process that can lead to inflammation and contribute to the development of conditions like diabetes, heart disease, and certain cancers. A 2018 study involving over 82,000 participants found that a higher intake of flavonoids was associated with a reduced risk of depression, especially in older adults. Regularly drinking orange juice may also help to lower cholesterol levels, thereby contributing to a reduced risk of heart disease and diabetes.
Potentially Reducing Cancer Risk
Orange peels contain some of the highest concentrations of flavonoids and vitamin C found in citrus fruits. A review conducted in 2020 indicated that the flavonoids present in orange peels may help to prevent the growth and spread of cancer cells. These compounds can help regulate programmed cell death, a process known as apoptosis, which eliminates abnormal cells that could otherwise grow uncontrollably.
Boosting Cognitive Function
Consuming orange juice may have benefits for brain function. A 2015 study found that citrus juice improved cognitive function in older adults. Additionally, a 2017 study demonstrated that moderate consumption of citrus juice could improve blood flow to the brain in healthy young adults.
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