| Comparing Different Orange Varieties | |||||
|---|---|---|---|---|---|
| Type of Orange | Calorie | Fiber | Total Sugar | C vitamin | Qualifications |
| Navel orange | 52 | 2 grams (g) | 8.57g | 59.1 milligrams (mg) | Sweet, juicy, seedless |
| Blood orange | 45 | 1.9g | 9g | Tart, orange and grapefruit mix | |
| valencian orange | 49 | 2.5g | 48.5mg | Very juicy, seedy | |
| clementine | 47 | 1.7g | 9g | 48.8mg | Small, sweet, seedless |
| mandarin | 53 | 1.8g | 10.6g | 26.7 mg | Contains small, sweet, loose-shelled seeds |
The vitamins and minerals found in oranges have been linked to many health benefits. Oranges are also rich in antioxidants (plant compounds) that reduce the risk of chronic diseases.
Fiber
Eating a fiber-rich diet has several health benefits, including reducing the risks of:
Consuming fiber also improves the balance of bacteria in the gut (gastrointestinal tract) and benefits digestion.
C vitamin
Vitamin C has been linked to a reduced risk of heart disease and cancer. Vitamin C also helps the body absorb iron and reduces the risk of anemia (lower-than-normal red blood cell count). It has also been found to increase immune system function in the body.
folate
Folate is a B vitamin that is necessary for the production of new red blood cells and proteins in the body. Folate is vital for pregnant people because it can help prevent congenital disorders called neural tube defects (genetic brain or spinal cord defects), including spina bifida. Because it is not easy to obtain enough folate through diet, pregnant women are encouraged to take folic acid supplements (a synthetic form of folate).
Flavonoids
Flavonoids are compounds found in plants, fruits, vegetables, grains and more. Hesperidin (a citrus antioxidant) has been linked to lowering blood pressure and reducing inflammation. Naringenin (another antioxidant) is associated with improving blood vessel health.
carotenoids
Carotenoids are antioxidants that give citrus fruits their red, orange or yellow color. Beta-cryptoxanthin is a compound that protects cells from oxidative damage. Lycopene may reduce the risk of heart disease.
Oranges may also have mental health benefits. One study found that inhaling citrus essential oils reduced anxiety and stress levels.
Orange Juice and Disadvantages of Oranges
While drinking orange juice is a simple (and delicious) way to get many of the same vitamins and minerals from oranges in beverage form, it’s important to note that orange juice is much lower in fiber than a whole orange.
Oranges get their fiber from the flesh of the fruit rather than its juice. Therefore, drinking a glass of orange juice provides less satiety than eating an orange. Many orange juice brands also contain added sugar.
However, when consumed in moderation, orange juice can lower blood sugar levels. It may also lower low-density lipoprotein (LDL) cholesterol (“bad cholesterol”).
Nutritional Values: Single Portion of Orange
Oranges are rich in water, vitamins, fiber and other healthy nutrients. One navel orange contains 121 grams (g) of water (about 4 ounces) and contains:
- Calories: 72.8
- Fat: 0.21g
- Protein: 1.27 g
- Fiber: 2.8g
- Sugar: 12g
- Calcium: 60.2 milligrams (mg)
- Phosphorus: 32.2 mg
- Potassium: 232 mg
- Vitamin C: 82.7 mg
- Folate: 35 micrograms (mcg)
Who shouldn’t eat orange?
Most people can enjoy oranges safely, but some need to be careful. First of all, if you are allergic to citrus fruits, avoid all oranges and orange juice.
Oranges are acidic and can worsen acid reflux symptoms. If you’ve been diagnosed with heartburn, consider avoiding citrus fruits. Some people may notice a feeling of indigestion after eating an orange.
Ask your healthcare provider or pharmacist if it is safe to eat oranges with your prescription medications. Some varieties of oranges, such as Seville oranges and tangelos, can affect how your body absorbs certain medications.
Most people should enjoy orange juice in moderation. Drinking large amounts of alcohol each day has been linked to weight gain in women.
Summary
Oranges are sweet, juicy and full of healthy nutrients. These popular citrus fruits can be enjoyed as a snack or as juice for breakfast. Oranges are rich in water, vitamin C, fiber, antioxidants and folate. It has been linked to healthy benefits such as a lower risk of heart disease and better immune function.
Varieties of oranges include navel oranges, blood oranges, Valencia oranges, clementines and tangerines. These different oranges have similar nutritional profiles but different tastes and textures.
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