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Healthy Diet Plans >>  Therapeutic Value of Different Foods >>  Fruits >>  Orange


Orange makes a perfect snack as an in between meal and are one of the most popular citrus fruits in the world. They are renowned for their juicy and sweet flavor and can add a special tang to many recipes. Fresh oranges are readily available from winter through summer depending on the variety with seasonal variations. As the name suggest oranges are orange in color and have a round shape approximately two to three inches in diameter with finely-textured skins. The skin of oranges can vary in thickness from thick to very thin.
Sweet oranges are more popular and common varieties of oranges include Valencia, Navel, blood orange and Jaffa oranges. Bitter oranges are often used to make jams or marmalades.

Health and orange

  1. The healing properties of oranges have been attributed to the wide variety of phytonutrient compounds and flavonoids present in oranges. These nutrients along with vitamin C have significant antioxidant properties to protect the body.
  2. Oranges are an excellent source of vitamin C; a medium sized orange provides 116.2% of the daily value for vitamin C. Vitamin C most important water soluble antioxidant and contains unique flavonoid compounds that have anti-cancer and antioxidant properties. Vitamin C acts as a great scavenger and neutralizes any free radical which comes in contact with the aqueous environments in the body. Vitamin C also plays an important role for immune support and to prevent recurrent infections, colds and flu’s. Many researches prove that consuming fruits and vegetable rich in vitamin C helps to reduce the heart diseases, stroke and cancer.
  3. Vitamins C from oranges have a protective effect against inflammatory conditions like rheumatoid arthritis, osteoarthritis and asthma.
  4. Various studies shows that citrus fruits provide significant protection against esophageal, laryngeal and stomach cancers, they reducer 40-50% risk against these cancers.
  5. Diet high in citrus fruits like oranges offers protection against cardiovascular disease, due to its folate that is necessary for lowering levels of the cardiovascular risk factor, homocysteine. Potassium which helps to maintain blood pressure and the vitamin C, carotenoids and flavonoids act as antioxidants and have cardio protective effects. Polymethoxylated flavones (PMFs) present in the peels of citrus fruits work together to lower cholesterol and promote optimal health.
  6. A medium orange provides 12.5% of the daily value for fiber that helps control blood sugar levels, reduces the risk of colon cancer and lowers cholesterol and thus prevents atherosclerosis.
  7. Oranges are one of the foods that are associated with allergic reactions in the body. It is very important for such people to identify the allergen and avoid it completely.
Submitted on January 16, 2014