What are the health benefits of oranges ?

We all know the proverb "an apple a day," but
equally an orange could be recommended. There
are thousands of reasons why eating an orange a
day is a good idea; they are low in calories but
full of nutrients, they promote clear, healthy skin
and can help to lower our risk for many diseases
and conditions as part of an overall healthy and
varied diet.
Orange trees are the most cultivated fruit trees in
the world. Oranges are a popular fruit because of
their natural sweetness, wide variety of types and
diversity of uses - from juices and marmalades to
face masks and candied orange slices.
An orange has over 170 different phytochemicals
and more than 60 flavonoids, many of which
have been shown to have anti-inflammatory
properties and strong antioxidant effects. 6
This MNT Knowledge Center feature is part of a
collection of articles on the health benefits of
popular foods . It provides a nutritional breakdown
of the fruit and an in-depth look at its possible
health benefits, how to incorporate more oranges
into your diet and any potential health risks of
consuming oranges.
Nutritional breakdown of oranges
One medium orange (approximately 154 grams)
contains 80 calories, 0 grams of fat, 250
milligrams of potassium, 19 grams of
carbohydrate (14 grams of sugar and 3 grams of
dietary fiber) as well as 1 gram of protein.
One orange provides 130 percent of your vitamin
C needs for the day, 2 percent of vitamin A
needs, 6 percent of calcium and 0 percent of
iron.
Oranges also contain thiamin, riboflavin, niacin,
vitamin B-6, folate, pantothenic acid, phosphorus,
magnesium, manganese, selenium and copper.
Because of their high vitamin C content (over
twice the daily need) oranges are associated with
boosting the immune system.
Oranges also contain choline, zeaxanthin, and
carotenoids.
Choline is an important nutrient found in oranges
that helps with sleep, muscle movement, learning
and memory. Choline also helps to maintain the
structure of cellular membranes, aids in the
transmission of nerve impulses, assists in the
absorption of fat and reduces chronic
inflammation . 2
Zeaxanthin and carotenoids have antioxidant
effects and have been shown to have an inverse
relationship with overall cancer rates and prostate
cancer in particular.
Possible health benefits of consuming oranges
Stroke: According to the American Heart
Association, eating higher amounts of a
compound found in citrus fruits like oranges and
grapefruit may lower ischemic stroke risk for
women. Those who ate the highest amounts of
citrus had a 19 percent lower risk of ischemic
stroke than women who consumed the least. 5
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. 3
Also of note, a high potassium intake is
associated with a 20 percent decreased risk of
dying from all causes. 3
Cancer: According to a study published in the
American Journal of Epidemiology, consuming
bananas, oranges and orange juice in the first two
years of life may reduce the risk of developing
childhood leukemia.
As an excellent source of the strong antioxidant
vitamin C, oranges can also help combat the
formation of free radicals known to cause cancer.
While an adequate vitamin C intake is necessary
and very beneficial as an antioxidant, the amount
necessary to consume for therapeutic purposes
for cancer is beyond oral intake. 1 High fiber
intakes from fruits and vegetables are associated
with a lowered risk of colorectal cancer.
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. 3
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). 3
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. 3
Diabetes: Studies have shown that type 1
diabetics who consume high-fiber diets have
lower blood glucose levels and type 2 diabetics
may have improved blood sugar, lipids and insulin
levels. One medium banana provides about 3
grams of fiber.
The Dietary Guidelines for Americans recommends
21-25 g/day for women and 30-38 g/day for men.
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
How to incorpoarate more oranges into your diet
Oranges should be picked at their peak of
ripeness because unlike some other fruits, they do
not ripen or improve in quality after being picked.
Oranges should be stored at room temperature,
away from direct sunlight.
While it is hard to find good fruits and vegetables
in the winter, it is the perfect time to buy citrus.
Winter is the peak season for oranges and other
citrus fruits.
There are many different types of oranges
available such as navel, mandarin, cara cara,
blood oranges, Valencia and Seville oranges just
to name a few. Some are very sweet and others
have more of a sour taste.
Tips:
Keep a bowl on the kitchen table or counter
stocked with fresh fruit from the season. Seeing
the fruits readily available will likely cause you
to choose them as a snack more often rather
than raiding the cupboards for a less healthy
snack.
Make a fruit salad with strawberries, pineapple,
mandarin oranges and grapes.
Add some orange slices to your salad at lunch
or dinner. Compliment the oranges with
walnuts or pecans, a crumbled cheese and a
light balsamic or citrus vinaigrette dressing.
Make your own juice! Nothing tastes better
than freshly squeezed orange juice in the
morning. When you make your own, you can be
sure there are no added preservatives or
sweeteners.
Risks and Precautions
Beta-blockers , a type of medication most
commonly prescribed for heart disease, can cause
potassium levels to increase in the blood. High
potassium foods such as bananas should be
consumed in moderation when taking beta-
blockers.
Consuming too much potassium can be harmful
for those whose kidneys are not fully functional. If
your kidneys are unable to remove excess
potassium from the blood, it could be fatal.
Those with gastro-esophageal reflux disease
( GERD ) may experience an increase in symptoms
such as heartburn and regurgitation when
consuming highly acidic foods such as citrus
fruit, however individual reactions vary.
It is the total diet or overall eating pattern that is
most important in disease prevention and
achieving good health. It is better to eat a diet
with variety than to concentrate on individual
foods as the key to good health.
Written by Megan Ware, RDN, LD, registered
dietitian and nutritionist