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the benefits of orange

11 Benefits of Oranges, the Famous Fruit which is Full of Nutrition


The health benefits of oranges are well known for their popularity, but are you sure you know everything about this fruit?

Citrus fruit is probably one of the most famous in the world, and everyone must have an insight into the high vitamin C content in it.

This beautiful and sweet orange fruit is widely known to contain essential nutrients for the health of the body. Not only about its properties, but it is also often used as a blend of refreshing thirst-releasing drinks.

Before discussing its properties for the body, here are some interesting facts that you may not know about oranges:

Oranges are the largest species among other citrus fruits in the world. At least, it is known that more than 600 varieties of oranges are found on Earth from various places. Orange juice is widely recognized as one of the healthiest drinks in the world due to its great health coverage. The name orange comes from oranges. Before citrus fruits were popular, this color was usually called yellow-red. Oranges do taste sour, but once digested in the body, they are actually alkaline.

Content of Citrus Fruits

Back again to the discussion of fruit with this fragrant skin. Regarding the content in it, oranges are very rich in fiber, vitamin C to high antioxidants which are effective in supporting health and fitness.

The following is the nutritional content contained in 100 grams (g) of citrus fruit:

  • Calories: 61.6
  • Fat: 0.16 g
  • Potassium: 237 milligrams (mg)
  • Carbs: 15.4 g
  • Sugar: 12.2 g
  • Protein: 1.23 g
  • Vitamin C: 77% -93% of the Nutritional Adequacy Rate (RDA)
  • Thiamin: 10% RDA
  • Folate: 10% RDA
  • Fiber: 9% RDA
  • Calcium: 4% -5% RDA
  • Potassium: 5%

Benefits of Citrus Fruits

Isn't it truly extraordinary that the nutrients contained in the fruit that have been consumed since thousands of years ago in Asia? Nothing wrong with that, it is known about the extraordinary content of vitamin C in it.

Then, from the series of nutritional values ​​it offers, what can oranges "do" for the health of our bodies?


1. Increase Endurance

It is no secret that the vitamin C content in oranges has a powerful role in increasing our immunity. Eating oranges is also able to help us avoid colds and avoid infection.

2. Protects the Body from Cancer

Regular intake of nutrients from oranges helps prevent damage to body cells from free radicals that play a role in causing cancer. Studies reveal that the content in oranges can significantly reduce the risk of colon cancer.

3. Keeping Blood Pressure Normal

Not only vitamin C, oranges are also known to be rich in vitamin B6. Vitamin B6 supports the body in producing hemoglobin and also keeps blood pressure within normal limits.

4. Lowering Bad Cholesterol Levels

Research shows that citrus fruit contains polymethoxylated flavones (PMFs) which have the potential to be effective in reducing bad cholesterol numbers. In fact, the effect is more effective and without side effects compared to drugs.

5. Controlling Blood Sugar Levels

The fiber in oranges keeps blood sugar levels under control, making them a healthy snack for people with diabetes. The fructose content in oranges also plays a role in stabilizing blood sugar and prevents it from rising suddenly after we eat food.

6. Supports Eye Health

Not only carrots, oranges also contain large amounts of vitamin A which plays a role in maintaining a healthy sense of sight. Oranges are a great source of carotenoids, vitamin A stored in them has an important role in keeping the mucous membranes in the eyes healthy. Vitamin A is also responsible for preventing age-related muscular degeneration, which in extreme cases can lead to blindness.

7. Solutions for Constipation

Oranges have both soluble and insoluble fiber. It helps keep intestines and stomach function smoothly, preventing irritable bowel syndrome. Also, fiber helps treat constipation or constipation very effectively. So the solution for those of you who experience digestive problems.

8. Maintain Mental Health

The antioxidant flavonoids in oranges are also useful for warding off stress and depression. Older people who regularly eat oranges have a much lower risk of depression than those who don't eat them.

9. Strengthen Bones

The vitamin C in oranges is needed for collagen formation and contributes to bone health. Oranges are also an excellent source of vitamin A, which is essential for normal bone growth and cell differentiation.

10. Helping the Diet Program

Because they are full of nutrients and low in calories, oranges can be one of the best fruits to support your diet program. Oranges are considered a negative calorie fruit which means they contain fewer calories than what the body needs to burn. In other words, consuming oranges will burn more calories than you eat.

11. Supporting the Development of Content

Oranges are a good source of vitamin B6 and folic acid. Eating oranges while pregnant will help develop the baby's brain and prevent neural tube defects, which are known to cause brain and spinal cord disorders.

It turns out that the nutrients in citrus fruits, which have been widely known, are not mere figments. The nutritional value it contains is truly extraordinary, especially vitamin C which almost meets the body's daily needs.


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