Health benefits of Oranges

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Orange Quick Facts
Name: Orange
Scientific Name: Citrus reticulata
Origin Native to South Japan or South east China, it is widely cultivated in South of Qin Ling, China, India, Taiwan, Sri Lanka, Japan, Myanmar, Thailand, Java, Philippines, Australia and Vietnam.
Colors Bright yellow, orange-reddish to orange
Shapes Subglobose, 5 to 9 cm across, oblate or pyriform
Flesh colors Light orange
Taste Sweet, acidic
Calories 85 Kcal./cup
Major nutrients Vitamin C (92.44%)
Carbohydrate (16.42%)
Vitamin B1 (15.42%)
Total dietary Fiber (11.58%)
Vitamin B5 (9.26%)
Health benefits Prevent cancer, Cure constipation, Prevent ulcers, Enhance immunity, Skin health
Citrus reticulate is a small fruit tree which belongs to citrus family Rutaceae which was originated in Northeastern India and Southwestern China. The tree bears lanceolate leaves measuring 3 cm long and white aromatic and star shaped flowers that grow in 2 or 3 clusters. The sweet smell of the flower attracts bees. Leaves are long, shiny and dark green. Flowers are replaced by the round and orange colored fruit which measures about 7.5 cm (3 in) in diameter. Inside the tough and shiny skin, the pulp divided into 10 to 14 segments. The trees are able to tolerate sandy souls and heavy clay loams. The tree gets damaged by cold. It could be cultivated in tropical and subtropical areas.

Due to its sweet fruit, orange trees are extensively cultivated in tropical and subtropical climates. Fruits derived from orange tree is consumed fresh and also processed in the form of juice, make jams and marmalades. Orange fruit is a great source of fiber, thiamin, Vitamin C, antioxidants and folate. The anti-inflammatory and antioxidant compounds such as phenolics and flavonoids (nobiletin, tangeretin, hesperetin and diosmin) could be found in this fruit. The peel possesses phenolic compounds and flavonoids which possess antibacterial, anti-inflammatory, choleretic and antifungal activities.

About 21.3 million metric tons of tangerines are produced commercially.  Brazil and Turkey are other leading producers. In China, tangerines and mandarins symbolize good fortune and abundance. In other countries such as Canada, Japan, Russia and United States, mandarins are used as gifts in Christmas tradition. In these present days, various orange cultivars have been developed that includes tight skinned, loose skinned, sweet and sour oranges.  In Asia, loose skinned oranges are popular and in the western world, sweet and tight skinned oranges are widely popular.


Orange is originated in Southern China, Southeastern Asia and Northeastern India. Around 2500 BC, it was firstly cultivated in China. In 10th century, orange was introduced by the Moors to Spain. During Emirate of Sicily in 9th century, bitter orange was introduced to Sicily. Sweet orange was not known till the late 15th century when Portuguese and Italian merchants brought trees of orange to Mediterranean area. It was regarded as luxury item and oranges were grown by wealthy people in orangeries which is a private conservatory. The sweet orange was well known by 1646 throughout the Europe.

In American continent, the sweet orange was introduced by Spanish travelers. Christopher Columbus planted this fruit in Hispaniola in 1493. Sweet oranges were brought to Mexico and South America in mid 1500s and in 1565 to Florida. Around 1804 an orchard was cultivated at San Gabriel Mission and in 1841 commercial orchard was established near present-day Los Angeles. French explorers introduced oranges to Louisiana.

Orange has high content of Vitamin C and does not ruin quickly during Age of Discovery, Spanish, Portuguese and Dutch sailors planted citrus trees to prevent scurvy along trade routes. The farmers of Florida acquired seeds around 1872 from New Orleans, then orange groves set up by implanting the sweet orange on to sour orange rootstocks.


It is a small and evergreen tree which grows from 3 to 5 m high with lanceolate leaves measuring 6 to 8 cm long, numerous spiny branchlets and white bisexual flowers.  The tree bears subglobose fruit which measures 5 to 9 cm across. The peel of the fruit is smooth and glossy bright yellow. The fruit has acidic to sweet taste. Seeds are smooth, ovoid with rounded base.

Health Benefits of Oranges

While selection, orange should be firm, heavy for its size and have smooth textured. Oranges contains 60 flavonoids and 170 different phytochemicals that provide various antioxidant and anti-inflammatory properties. In this present days, orange juice have become a vital part of breakfast to promote healthy start for a day. It helps to lower the signs of aging, boost immune function, enhance cellular repair and metabolism, improve circulation, detoxify body, and normalize blood pressure, lower cholesterol level and lower inflammation. One should avoid canned orange juice, frozen orange juice and concentrated orange juice because with the processing all the natural goodness are losed and chemicals are used to replenish lost nutritional value. Let’s take a closer look at the health benefits provided by oranges:

  1. Prevent cancer

The study shows that consumption of oranges, bananas and orange juice lowers the chances of developing childhood leukemia. Being an excellent source of Vitamin C, it acts as an antioxidant that helps to counteract free radicals that causes cancer. The adequate amount of Vitamin C acts as an antioxidant that provides therapeutic properties for cancer. The diet rich in fiber are associated with lowering the chances of colorectal cancer.

Oranges also contains D-limonene which is a compound that plays a vital role in prevention of cancers such as breast cancer, lung cancer and skin cancer. Moreover, Vitamin C and antioxidants enhance the immunity of the body to counteract cancer cells. It is considered to be highly fibrous that provides cancer protecting effect. The study shows that about 15% of colon cancer are caused due to the mutation of DNA which could be prevented with the consumption of Vitamin C rich fruits.

Beta-cryptoxanthin found in oranges checks lung cancer and stimulate better respiration. The peel of oranges contains d-limonene that assist to prevent skin tumors and skin cancer. The orange peel juice helps to eliminate various diseases and infections.

  1. Cure constipation

Oranges are a great source of fiber including soluble fiber and insoluble fiber that assist in smooth function of digestive system and treats constipation. It makes the digestive system stronger and facilitates proper digestion. It assist digestive health and enhance the growth of healthy bacteria in intestines. This helps to treat constipation and prevent the conditions such as irritable bowel syndrome. Fiber helps to add bulk to the digested food and lowers transit time of feces and prevents straining and constipation.

  1. Prevent ulcers

Stomach ulcers are intense sores that forms inside the stomach and obstructs the digestive process. The study shows that intake of oranges a day helps to prevent the chances of ulcers.  The high content of Vitamin C in blood has 25% lower chances of infection caused by Helicobacter pylori that causes peptic ulcers and promotes the chances of stomach cancer. A glass of orange juice a day is also helpful to prevent gastric ulcers. The people having diet rich in Vitamin C have low chances to suffer from ulcers than people who have insufficient amounts of Vitamin C. Orange provides 89% of Vitamin C.

  1. Enhance immunity

Oranges being great source of Vitamin C, a medium size of orange fulfills 72% of Vitamin C requirement. Vitamin C has vital role as it acts as an antioxidant and helps to protect the body against free radical that damage to the body. It lowers inflammation in immune related ailments such as osteoarthritis and rheumatoid arthritis. Researchers conclude that Vitamin C has vital role to strengthen immune system and prevents the chances of cough, cold and other infections.

  1. Skin health

Oranges are widely used for beauty purposes. The beauty products such as masks, face packs and creams contains orange extract as a vital ingredient because the presence of Vitamin C prevents the damage of skin with the elimination of free radicals. Vitamin C is vital for formation of collagen which is a vital component to maintain overall health of skin texture and its appearance. It also prevents wrinkles on skin and premature aging. Besides its Vitamin C content, it is also loaded with Vitamin A which maintains health of skin membranes.

It is suggested that one should consume an orange a day to look younger. Antioxidants found in oranges helps to detoxify the body and prevent the chances of aging. It has beta-carotene that protects skin from harmful sun rays and also promotes vision health. The peel of oranges enhances the texture of skin. The powdered orange are used as scrub that eliminates wrinkles, blemishes, acne and pimples.

  1. Prevent heart problems

Oranges have enormous amounts of potassium, fiber, choline and Vitamin C that promotes heart health. The high intake of potassium with low intake of sodium can lower the chances of cardiovascular diseases. It lowers the chances of stroke, preserves bone mineral density, protects against loss of muscle mass and reduces the formation of kidney stones.

The formation of free radicals during various reactions that takes  place in the cells that triggers oxidation of cholesterol level and causes oxidized molecules to accumulate and stick on the walls of arteries which results in build up of plaques which block the arteries and causes coronary artery disease, heart attack and stroke. The presence of Vitamin C neutralizes free radicals which plays an important role in prevention of heart disease. It also possesses the flavonoids such as hesperidin that reduces the level of cholesterol and prevents the blockage of arteries.

Orange possess adequate amount of calcium and potassium that assist in regulation of heart rate by countering action of sodium. Flavonoids and fiber are phytochemicals that lowers the chances of development of coronary heart disease. Vitamin B helps to protect the heart of unborn baby. The study has shown that daily intake of orange cut down the risk of heart diseases by 50%. It prevents oxidation of cholesterol. The peel of orange protects the heart health with the regulation of blood pressure.

  1. Lowers inflammation

The peel of oranges is helpful to lower inflammation and acts as an anti-inflammatory activity. Being a great source of Vitamin C, it develops resistance to counteract infections caused by free radicals. The meal rich in fat causes inflammation in the body. The research shows that consumption of orange with high fat meal and sugar lowers the impact of inflammation in the body. The fruit have phyto-chemicals, flavonoids and phyto-nutrients that provide strong anti-inflammatory features.

  1. Makes complexion fairer

Oranges are loaded with enormous antioxidant that is effective against acne, pimples, wrinkles, blemishes and blackheads. Oranges helps to provide glowing skin. Apply the paste of orange juice, honey and oatmeal on the face and let it remain for 20 minutes and then wash. This helps to rejuvenate the skin and also provides glowing skin. The milk and powder of orange peel also makes the skin beautiful. Rubbing orange juice on the face provides gentleness to skin. Consumption of oranges assist in prevention of blemishes and acne.

  1. Cure for diabetes

Diabetes is the condition in which all the different systems of the body are affected. It affects organs such as blood vessels, eyes, kidneys, teeth and gums. It provides the long term effects such as strokes, heart attacks, damage to blood vessels and kidney problems. Fiber counteracts diabetes by improving the blood glucose levels and improving lipid, blood sugar and insulin levels.

Oranges are helpful for the diabetic patients so intake of orange or orange juice helps to control the sugar. The presence of fructose sugar normalizes the sugar level in the body. The study shows that oranges lower the chances of development of type 2 diabetes due to the presence of nobiletin.

  1. Pregnant women

Oranges are safe to be consumed during pregnancy as it helps the child to be born strong and healthy. During pregnancy, consume right foods so that body could be provided nourishment that assist in proper development and without having health problems or defects. Folate is essential for proper development of fetus. The deficiency during pregnancy causes neural tube defects that results in spina bifida. The consumption of oranges helps to lower the chances by 50 percent. It also lowers the risk of anencephaly by 70% and prevents early labor and preeclampsia.


Types of Oranges

Orange, the delicious pulpy fruit, associate to the genus citrus, additional well-known members of that include the lemon, lime as well as grapefruit. The medical title of the fairly sweet variety of orange is actually citrus sinensis, whilst the sour variety is known as citrus aurantium. The name of the fruit is most probably created from the Sanskrit Nara?ga? as well as Telugu Naringa, that after shifting through various ‘languages’ just like Persian, Italian, Armenian, Spanish, Arabic, Portuguese, Latin, as well as French, eventually turn out to be orange in English. The fruit is protected by the vibrant yellow to orange-colored skin, referred to as epicarp along with a thicker, soft mesocarp which is situated below the epicarp. The interior portion is known as the pulp, which is separated into a number of individual sections, which contain the specific pulp as well as the juicy fruit.

Fresh Sunkist oranges from California and Arizona can be found year-round. Their vibrant, normally orange color is because of their developing climate; they’re never dyed. The Sunkist label or sticker in your orange is a guarantee that you’re purchasing citrus of the maximum high quality.

Types of oranges are given below:

1. Navel Oranges:


A navel orange is really a unique kind of orange that features a tiny surprise within as soon as it is peeled: a partly created undeveloped fruit just like a conjoined twin, found at the bloom end of the fruit. Externally, the blossom end is similar to an individual waist line, resulting in the most popular title of “navel orange.” These types of oranges are grown mostly in Brazil, California, Arizona, as well as Florida, and they’re among the most typical as well as popular of orange types. Since the navel orange is without seed, it may simply be spread through clippings. 

2. Valencia Oranges:


The Valencia orange is usually a big orange range having a easy as well as pebbled surface area along with a somewhat thicker aromatic peel off which adheres freely towards the segmented as well as slightly seeded flesh. Its flesh, whenever ripe, is extremely sweet, succulent as well as sensitive. Although Valencia oranges’ main use is perfect for juicing, they’re also utilized for fresh consuming too. Thin-skinned as well as sweet which has a lengthy shelf-life, Valencia Oranges are flexible as well as delicious. Just peel off and also consume! Section Valencias for a preferred recipe; juice several to find the best orange juice.

3. Moro (Blood) Oranges:


The Moro Blood orange is really named due to the color of its flesh which usually differs from red striped to totally deep red. The external skins are sometimes blushed with a red color, particularly in the basal end of the fruit. This really is the consequence of a red pigment known as Anthocyanin, which takes place normally in most fruit as well as flowers. The flavor is similar to raspberries and is also usually utilized by cooks to create bright ice dishes known as sorbets. Tiny to moderate size tree, generally to 10-25 ft high. 

4. Cara Cara Oranges:


Cara cara oranges are a unique cultivar of navel orange that are characterized by their rosy flesh. With respect to the orange, the color might vary from a pinkish to the deep red similar to the grapefruit. This orange is lower in acid, having fairly sweet taste. A number of people believe that they’re more advanced than another navel orange types in taste, and they’re usually very popular in produce marketplaces whenever  they’re in season.

5. Hamlin Oranges:


Hamlin is regarded as the broadly cultivated early sweet orange in Florida and also the tree one of the coldest resistant. A number of choices can be obtained. Its earliness makes a lot of its crop possible prior to the start of winter freezes in Florida. Due to its higher produces, Hamlin is among the most effective based on pounds of solids per acre though solids per box are less than for Pineapple as well as Valencia. Its juice color score is additionally reduced; especially on lemon-type rootstocks therefore the juice is combined with those of some other types to satisfy color requirements. 

6. The Cleopatra Orange:

Crown lightweight or even thick, not weeping. First year twig surface glabrous; second or third year twig surface striate; thorns lacking or perhaps not prolonged; prickles missing or perhaps not prolonged. Petiole glabrous, length small or even moderate, wings narrow, adjacent the blade. The tree is appealing, round-topped, shaped, and without thorns, along with smaller, dark-green leaves. The fruit is orange-red, small, oblate, as well as extremely depressed in the apex, along with slim, considerably rough skin. The flesh consistency is gentle as well as juicy as well as the taste is almost acid. Seeds are tiny, polyembryonic, and also have green cotyledons.”

7. Mandarin Orange :


“This particular oranges” is actually a name which refers to a whole list of citrus fruits. This particular group, botanically regarded as Citrus reticulata, consists of this kind of types as Clemetine, Satsuma, Honey, Pixie, Dancy,  as well as tangerines generally. The majority are more gratifying compared to their some other citrus relatives (yet there are several tart types), possess a bright orange skin which is simple to peel off, as well as internal sections which are very easily divided. There are actually seeded and seedless types.

The phrases mandarin orange and tangerine are sometimes utilized interchangeably outside  United states of America. This could be complicated, simply because even though a tangerine is actually a mandarin orange, not every mandarin orange is tangerines. Tangerines will be the most typical variety of fresh mandarin orange perfectly located at the US.

8. Tangerine Orange:


The tangerine (Citrus tangerina) is definitely an orange-colored citrus type of fruit that is strongly associated with the mandarin orange type (Citrus reticulata). It might be known as a genus or number of Citrus reticulata; even more work appears to be necessary to determine its appropriate scientific title. Tangerines are small compared to typical oranges, and therefore are generally simpler to peel off and also to separate into sections. The flavor is recognized as much less sour, yet sweeter as well as stronger, compared to an orange. The fresh fruit is additionally utilized in salads, desserts as well as major dishes. The peel is dried out as well as utilized in Sichuan cuisine. 

Traditional uses

  • Peel is used for treating gastro-intestinal discomfort, dyspepsia, hiccup and vomiting.
  • It is also used as revitalizing tonic, lack of appetite, acute mastitis, fish and crab poisoning.
  • Tangerine is useful for urinary retention, general debility, anorexia, indigestion, sexual weakness and hepatitis.
  • Dried peels are used to promote digestion and lessen phlegm.
  • It helps to aid skin diseases, acne, catarrh and stomach ache.
  • The juice prepared from orange leaves is helpful for sores and ulcers.
  • Use the tea made from orange peels internally to cure stomach cramps and stimulate appetite.
  • As an anti-inflammatory and antiseptic, it is used for treating ailments such as gastritis, constipation, cramps, motion sickness, fluid retention, mouth ulcers, bronchitis, depression and stress.
  • Its essential oil is helpful to strengthen immune system and prevents flu and colds.
  • The oil helps in inhibition of growth of both fungi and bacteria.
  • Its oil promotes lymphatic and blood circulation that helps to cure cellulite and edema.
  • Massage the scalp with oil that provides relaxation and refreshment.


  • Wash the oranges properly before consumption because some insecticides have been used to prevent harmful insects.
  • One should not drink milk one hour before and one hour after the consumption of oranges because the protein in milk reacts with Vitamin C and tartaric acid that might cause diarrhoea, abdominal pain and abdominal distension.
  • Oranges should not be consumed with radish because radish produce thiocyanis acid that promotes goiter with the interaction of flavonoids which are found in orange.
  • Consume it in moderate amounts because high content of Vitamin C promotes oxalic acid metabolism that results to formation of stones in kidney and urinary tract.
  • Oranges should not be consumed on an empty stomach because the organic acids found in orange promote stomach wall mucus membranes that might cause the problem.
  • Avoid by lung disease, gastrointestinal and kidney patients because it might result in backache, stomach ache and waist discomfort.
  • Due to the high presence of sugar, it causes tooth decay and high content of acid destroys enamel of the tooth.

How to Eat         

  • Oranges are consumed fresh and added to puddings, salads, gelatins, cakes and confectionery.
  • Small types are preserved as syrup.
  • It is also used to make drinks, juice and beverages.
  • They are dried or preserved in salt.
  • The essential oil extracted from peel is used to add flavor to ice cream, gelatins, hard candy, bakery goods and chewing gum.
  • The peels of orange is used to add flavor in cooking and also used as a tea.
  • It is not used in savory cooking but used as a flavoring ingredient in orange chickes and duck a l’orange which is a French dish.
  • The blossom water of orange is used as an alternative for rosewater in Middle Eastern cookery, jams and sweet pastries.
  • Orange blossom honey is appreciated for its orangey flavor.

Fruit Salad with Oranges

Numerous fruit salads usually consist of oranges, particularly mandarin oranges. You are able to add whatever fruits suit your needs, or you might even turn your fruits salad directly into ambrosia. You possibly can make ambrosia possibly much healthier by making it completely vegetarian, or perhaps vegan. Several things that taste excellent within vegan ambrosia with oranges are usually roasted coconut as well as almond slices. A fruit salad is probably the healthiest – as well as most delicious – methods to consume oranges for breakfast, a snack, a side dish, and even dessert.

Orange Glaze

You possibly can make an orange glaze by utilizing orange juice along with other elements, just like ginger as well as onions. An orange glaze is a superb method to include orange taste in your meal. It tastes particularly excellent on barbequed tofu as well as veggies. Try it out within a mix fry of tofu along with veggies on the bed of organic brown rice.

Orange Desserts

There are a variety of desserts which are made out of oranges, which includes orange squares, orange cake, chocolate orange cupcakes, cranberry orange muffins, orange sherbet, orange pudding, orange parfaits… The choices are limitless, therefore feel free to get innovative and are available up with your own personal variety of delicious, orange dessert.

Orange Drinks

Obviously you can find the initial – orange juice. However, additionally, there are a number of other types of beverages you may make which have orange juice included, which includes orange smoothies, orange teas, and also alcohol based drinks just like screwdrivers (orange juice along with vodka) as well as mimosas (orange juice along with champagne).

Greens Salad with Oranges

Greens salads really are a well-known, functional, as well as (hopefully!) balanced choice for lunch, dinner, or like a side dish. You are able to mix oranges directly into any kind of greens salad; however they particularly enhance substances just like strawberry slices, chopped red onion, pecans, cranberries, as well as citrus vinaigrettes.

Other Facts        

  • Brazil is the largest producer of oranges.
  • Oranges are regarded as the leading citrus crop in the world.
  • Navel oranges are the oranges which have the shape of belly button.
  • In England, it is offered as gift for Christmas at Queen Victoria’s day.
  • Valencia oranges and Navel oranges are the common types of oranges.
  • Following chocolate and vanilla, it is estimated as the third favorite flavor.
  • About 25 billion of oranges are cultivated in America.
  • Blood oranges also called Moro oranges have bright red color pulp.






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