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Orange is a highly nutritious citrus fruit that contains a variety of phytochemicals. But most often we consume it without knowing its nutritional value and benefits.
There are many health benefits of oranges. They are packed with nutrients and vitamins and contain beta-carotene, potassium, magnesium, and dietary fiber. Furthermore, they are alkalizing and detoxifying, making them good for your health.
Blood pressure
Oranges contain no sodium, which helps keep a person below their daily limit. On the other hand, a cup of orange juice can boost daily potassium intake by 14%.
Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels.
According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.
Heart health
Oranges are a good source of fiber and potassium, both of which can support heart health.
According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.
One cup of orange juice can provide 14% of a person’s daily potassium requirement.
The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.
Diabetes
A medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.
For example, one 2019 study found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.
Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more slowly than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.
Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food groups.
Learn more about the best fruits for people with diabetes here.
Skin
Consuming enough vitamin C can help a person maintain skin health and appearance.
Vitamin C contributes to collagen production. Collagen supports the skin, promotes wound healing, and improves skin strength.
The outcome of a 2015 review suggests that dietary vitamin C improved how people perceived their skin health and how healthful it actually was, including appearance, wrinkling, elasticity, and roughness.
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