Compiled & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn 

 Oranges to boost your immune system

   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 नारङ्ग (nāraṅga 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 consuming oranges

Oranges are rich source of potent antioxidants including

Flavonoids  (hesperidin and naringenin predominantly as glycosides), carotenoids (xanthophylls, cryptoxanthins, carotenes), and vitamin C in addition to other beneficial phytochemicals, such as folate.

Antioxidants help your body in fighting against oxidative damage by free radicals.

Oranges boost immunity due to vitamin C and other antioxidants content.

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 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.

 Oranges help in skin repair related to ageing & sun damage & wound healing

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

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

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. It is also crucial for wound healing.

Oranges are excellent sources of vitamin C which boosts collagen formation.

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

Oranges protect from photo-ageing by sun damage

 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 the skin's 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.

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 of your diet; nourished mainly by vitamin C.

   Fibers improve digestion, gut health & decreases LDL cholesterol 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.Fiber is essential for gut health and it may prevent colon cancer and hemorrhoids [piles], fissures also.

Oranges contain Potassium [232 mg] 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 raise blood sugar level. It can be consumed by everyone without many restrictions.

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

 The peel of orange is also edible & provides 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.

   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/