Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Health benefits of oranges

 Citrus fruits and juices are the major source of vitamin C, an important immunity booster, antioxidant and skin health booster. Orange is a fruit of citrus species in the family Rutaceae. There are many varieties of orange in the genus citrus. However, commonly “ Orange” applies primarily to the sweet orange – Citrus sinensis.

   The Citrus sinensis group is subdivided into four classes with distinct characteristics: common oranges, blood or pigmented oranges, navel oranges, and acid less orange. Orange trees are widely grown in tropical and subtropical climates for their sweet fruit.

Some interesting facts about oranges 

 Oranges originated in Southern Asian countries like China, Northeast India, and Myanmar many centuries ago. The earliest mention of the sweet orange found in Chinese literature dates back to 314 B.C . 

In Europe, the Moors introduced the orange to the Iberian Peninsula which was known as Al-Andalus, with large scale cultivation starting in the 10th century.

 Louis XIV of France had a great love for orange trees, and he had built the grandest of all royal” Orangeries at the Palace of Versailles.” 

At Versailles potted orange trees in solid silver tubs were placed throughout the rooms of the palace, while the Orangerie allowed year-round cultivation of the fruit to supply the court

 The word orange derives from the Sanskrit narang or nagrungo, meaning 'orange tree', which in turn derives from a Dravidian root word narandam and naranja which refers to bitter orange in Tamil and Malayalam, respectively.

Most citrus plants, including oranges grow well under moderate temperatures between 15.5 and 29 °C with considerable amounts of sunshine and water.

Health benefits of eating oranges 

1.    Antioxidants prevent cell damage, diseases and boost skin health & immune function.

Oranges are rich source of potent antioxidants including flavonoids (hesperetin and naringenin predominantly as glycosides), carotenoids (xanthophylls, cryptoxanthins, carotenes), and vitamin C in addition to other beneficial phytochemicals, such as folate.

Oranges are an excellent source of vitamin C, fiber, and potassium.

 Vitamin C [82.7mg] is a potent antioxidant against free radicals attacking the cells and tissues and causing organ damage.

The vitamin also boosts immune function and protect us from infections. The level of vitamin C has  crucial role in determining the severity of infection& the speed of recovery from an acute infectious diseases.

2.    Vitamin C of oranges helps in skin repair related to ageing &sun damage.

Vitamin C has crucial role in collagen formation in skin and muscles. And therefore it is very important for maintaining skin tone and tightness. It aids in delaying signs of ageing on skin.

Natural aging, oxidative stress, UV exposure, smoking & some medications cause wrinkles with    reduction of collagen and elastic fibres.

A research study states that orange extract intake is effective in counteracting both the harmful effects of UV rays of sun and ageing signs[6].

Research studies show evidences for lessening of wrinkle depth following vitamin C supplementation &increased collagen formation by fibroblasts [4].

Photoaging of skin from UV rays exposure of sun, oxidant-induced damage, cigarette smoking can cause damaged collagen and elastin matrix, thinning of the epidermal layer of skin.

Improving skin vitamin C and vitamin E levels can improve resistance to UV exposure [5].

Skin keratinocytes have the capacity to accumulate high concentrations of vitamin C, and this in association with vitamin E affords protection against UV irradiation.

Skin fibroblasts depend on vitamin C for the formation of collagen, and for the regulation of the collagen/elastin balance in the dermis. 

Good skin health is strongly linked with fruit and vegetable intake in a number of well-executed research studies although the exact component providing the good effects are not determined as a single agent.

Skin is nourished by the combined effects of many phytonutrients and vitamins present in vegetables and fruits ,predominantly vitamin c.

3.    Fibers improve digestion,gut health& decreases LDLcholesterol levels

Fibers improve digestion and lower LDL cholesterol. It helps to protect you from thrombotic strokes and heart attacks as LDL is a clot enhancing bad cholesterol. Consuming oranges helps to lower LDL  .

One orange provides Fiber of 2.8g.Fibers are essential for gut health and it may prevent colon cancer and haemorrhoids [piles] ,fissures also.

Oranges contain Potassium[ 232mg]which help protect heart and lower blood pressure.

Around 60.2mg of calcium in orange help health of bones &muscles.

One navel orange (140g) contains 73 calories and 16.5 grams of carbohydrates. So the glycemic effect [glycaemic index 40] of oranges is minimal. That means orange consumption in moderate amount may not quickly rise blood sugar level. It can be consumed by everyone without  much restrictions.

Oranges have very low amount of protein. Add some other protein rich food into diet while you depend on oranges more. 

 The The peel of oranges are also edible & provide vitamins and minerals like vitamin C and potassium. Orange peels can be enjoyed raw in salads and smoothies. 

However the peel is often used  just to make powder as beauty scrub to exfoliate dead outer skin.

Medically reviewed by 

Dr sanjana vb

References

1. https://en.wikipedia.org/wiki/Orange_(fruit)#cite_ref-38

2- https://www.google.com/search?client=avast-a-1&q=orange+peel+edible&oq=orange+peel+edibl&aqs=avast.1.69i57j0l7.19160j0j15&ie=UTF-

3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/#:~:text=Vitamin%20C%20enhances%20production%20of%20barrier%20lipids%20in%20cell%20culture.&text=Ineffective%20wound%20healing.,formation%20by%20fibroblasts%20in%20vitro.

4. https://pubmed.ncbi.nlm.nih.gov/25015208/

5. https://pubmed.ncbi.nlm.nih.gov/9870553/

6.Photoprotective and Antiaging Effects of a Standardized Red Orange (citrus sinensis (L.) Osbeck) Extract in Asian and Caucasian Subjects: A Randomized, Double-Blind, Controlled Study https://pubmed.ncbi.nlm.nih.gov/35684041/