Oranges are not only delicious but are amazing for your health and beauty. A medium orange contains about 62 calories and is free from fat, cholesterol and sodium. Citrus fruits are rich in vitamin C and a medium sized orange has about 69.7 mg of vitamin C in it. Vitamin C is a strong antioxidant which protects the body from free radicals, boosts the immune system, helps reduce high blood pressure, lowers the chances of heart disease, helps increase iron absorption of the body; helps improve memory and reduce blood uric acids.
Nutritional Value of Orange
Value of raw oranges per 100 g (3.5 oz)
| Energy | 49 Kcal | 2.5% |
| Carbohydrates | 11.89 g | 9% |
| Protein | 0.94 g | 1.5% |
| Total Fat | 0.30 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.50 g | 6% |
| Vitamins | ||
| Folates |
39 µg |
10% |
| Niacin | 0.274 mg | 2% |
| Pantothenic acid | 0.250 mg | 5% |
| Pyridoxine | 0.063 mg | 4.5% |
| Riboflavin | 0.040 mg | 3% |
| Thiamin | 0.087 mg | 7.5% |
| Vitamin-C | 48.5 mg | 81% |
| Vitamin-A | 230 IU | 8% |
| Electrolytes | ||
| Sodium | 0 mg | 0% |
| Potassium | 179 mg | 4% |
| Minerals | ||
| Calcium | 40 mg | 4% |
| Copper | 39 µg | 4% |
| Iron | 0.09 mg | 1% |
| Magnesium | 10 mg | 2.5% |
| Manganese | 0.023 mg | 1% |
| Zinc | 0.06 mg | 1% |
Benefits of Orange for Skin
Oranges are rich in vitamin C, is an antioxidant and help produce collagen. It makes the skin healthy and enhances natural beauty and works as an anti-aging product. There are hundreds of skincare and beauty products with orange in them. The benefits of orange for skin are listed below.
1. Helps Produce Collagen
Collagen is a structural protein that is vital to the human body. It makes up to 30% of the protein in our body and 70% of protein within our skin. It is also very important for the skin. Collagen is responsible to keep the skin young and plump while retaining its elasticity. Vitamin C is essential for the production of collagens as the body cannot form or store collagen on its own.
2. Works as An Anti-Ageing Agent
Oranges have high contents of antioxidants which fight against free radicals. It prevents premature ageing and slows down the ageing process to an extent. As vitamin C also helps in the production of collagen, eating oranges daily will help to keep the skin young.
3. Helps in Rejuvenating Skin
Applying orange juice (freshly squeezed if possible) on your face reduces pores and leaves your skin fresh and glowing. Given below is a simple DIY face pack for you.
You Need
- A medium sized orange
- A grater
- 3tbsp gram flour or besan
- 1tsp honey
- Mixing bowl
Method
- Grate an orange with the help of a grater and keep it aside.
- Squeeze the grated orange and keep it juice aside.
- In a mixing bowl add 3tbsp of gram flour (besan).
- Add the grated orange peel and juice to the bowl.
- To the mixture add 1tsp of honey.
- Mix it to a paste-like consistency (add juice or water if too thick).
- Apply the mixture and leave it on for about 30 minutes and wash with cold water.
This DIY face pack uses both the peel and the juice making the most of an orange. This face pack is rejuvenating and makes you feel fresh and gives a glow from within.
4. Treats Dark Spots, Blemishes and Pigmentation
Orange peels help reduce pigmentation, dark spots and blemishes and evens out your skin tone by removing toxins and other impurities from the skin. An orange peel has more vitamin C than the actual fruit.
5. Works as An Exfoliator
If you’re looking for a natural and cost-free exfoliator, look no further. Orange peel can be used as an exfoliator and it works wonders. Here is a simple DIY orange peel exfoliator for you.
You Need
- A medium sized orange
- A grater
- ½ tsp honey
- Mixing bowl
Method
- Grate an orange with the help of a grater.
- Now squeeze the grated orange.
- Add the grated orange peel to a bowl and add the orange juice.
- Add about ½ tsp of honey to the bowl.
- Mix well and apply on your face.
- Gently massage for a minute and rinse with cold water.
This orange peel is a very gentle scrub that makes the skin soft. However, if you have dry skin always use a moisturiser after exfoliating. You can be creative and add or remove some ingredients.
6. Helps Treat Acne
Oranges are widely used in treating acne. It has high levels of citric acid which dries out acne. Orange peel can also be used for the same.
Benefits of Orange for Hair
Oranges are great for hair care. The many benefits of orange juice for hair are that they hydrate the hair, make the hair shiny, bouncy and soft but also reduce dandruff. The benefits of orange and orange juice are given below.
1. Treats Dandruff
The acidic properties in the orange help control excess oil (sebum) without stripping the scalp of its required natural oils. It also removes dead skin and flakes on the scalp. Given below is a simple hair mask for you.
You Need
- 1 cup grated orange peels
- Orange juice (2 medium oranges)
- 1tbsp olive oil
Method
Apply and massage the scalp for 5 minutes and wash hair with a mild shampoo. Do this twice a week for best results.
This mask not only helps treat dandruff but also moisturises hair thoroughly.
2. Conditions Hair
Orange juice can be used to condition the hair. With its amazing properties, any day is a good hair day. Here is a simple DIY for you.
You Need
- Orange juice (2-3 medium oranges)
- 6 drops of orange essential oil
- 6 drops of grapeseed oil
- 1tbsp olive oil
- 1tsp vitamin E oil
- 1tsp honey
Method
- Apply and massage for a minute.
- Let it sit for 5 minutes before rinsing. ï‚· Use this once in a week or 15 days.
3. Makes Hair Shiny
Orange juice can help rejuvenate the hair and make it shiny. Follow the DIY below for shiny hair.
You Need
- A whole orange
- 5 drops orange essential oil
Method
- Cut the whole orange (with peel) into small chunks.
- Blend it into a paste and apply on your hair and scalp.
- Make sure to apply to the roots as well.
- Keep the mask on for a few hours and wash off.
- Do this once a week for shiny and beautiful hair.
4. Helps Hair Growth
Oranges are rich in nutrients such as vitamin C, vitamin E, beta-carotene, flavonoids, and magnesium which reduces hair fall and promotes hair growth.
5. Controls Frizz
Orange juice helps control frizz in the hair by making it smooth.
Benefits of Orange for Health
Orange is considered a superfood. Eating oranges or drinking fresh orange juice can help you improve your overall health. They are extremely nutritious and very tasty. They are rich in vitamin C.
1. Boosts Immunity
Oranges have vitamin C in them which increases the production of white blood cells thus boosting immunity. Drinking fresh orange juice regularly helps build immunity and prevents illness. It is one of the main benefits of orange juice.
2. Helps Control Blood Pressure
Orange is rich in vitamin B6 which helps the body produce haemoglobin and keeps the blood pressure under control due to the presence of magnesium. Oranges are also rich in potassium which helps control blood pressure.
3. Helps to Lose Weight
There are many benefits of orange for weight loss. It is very low in calories and has zero fat making it ideal for weight loss. Absorbing a whole orange would help retain fibres making you feel full for a longer time.
4. Helps with Anaemia
Vitamin C helps the body absorb iron at a better rate while also helping synthesize red blood cells. Vitamin C is also very essential to maintain healthy blood vessels in the body. As oranges are rich in vitamin C, eating oranges or drinking fresh orange juice with foods rich in iron will help increase haemoglobin levels.
5. For Pregnant Women
Eating orange helps boost immunity not only for the mother but also for the baby. The high carotenoid content in oranges helps in maintaining respiratory health during both normal and pregnancy phases and helps keep the body hydrated. The benefits of orange in pregnancy are many but one should eat oranges in moderation.
6. Improves Digestion
Natural fibres in an orange help regulate the intestine and help prevent constipation and detox the body by eliminating residues by improving digestion.
7. Helps Detox the Body
The benefits of drinking orange juice on an empty stomach is in constant debate. Many argue that since orange juice is acidic in nature it increases the level of hydrochloric acid in the stomach causing acidity. But if you do not have a sensitive stomach you can go ahead. Drinking orange juice on an empty stomach purifies the body by helping you eliminate waste and improves intestinal movement. Here is a simple juice to detox and relax.
You Need
- 3 inches of ginger
- 4 small oranges
- 1 tbsp honey
- 1 tbsp sugar
Method
- Take ginger in a blender and make it a puree.
- Cut oranges into half and remove the seeds. Add it to the blender and make a puree out of the cut oranges.
- Add 300 ml water to the blender and blend it together.
- Strain the juice and add honey and sugar.
- Mix well and serve. You can also refrigerate for 20 minutes before serving for a cooling effect.
8. It Is a Cholagogue
Cholagogue helps the body to discharge bile. Bile helps digest fatty foods but they can flow back into the abdomen. Consuming oranges or orange juice can help reduce the levels of bile in the gallbladder.
9. Strengthens Bones
Oranges have high calcium contents in them. This helps in strengthening the bones. Orange is also profuse with flavonoids like naringenin and hesperidin, which are anti-inflammatory in nature and can help relieve arthritis pain.
10. Reduces Kidney Stones
According to a new study, orange juice helps prevent recurrent kidney stones better than other citrus fruits. Potassium citrate supplements are known to slow the formation of kidney stones but some people cannot tolerate the supplements because of gastrointestinal side effects. But orange juice has natural citrate and is an alternative to the supplements.
11. Helps with Diabetes
Orange has lots of fibre, antioxidants, vitamin A, C and E, lutein and beta-carotene in it. They help in controlling blood sugar level from increasing further. Studies have shown that type 1 diabetics who consume high-fibre diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.
12. Acts as A Diuretic
Orange has a mild diuretic action that results in increased production of urine. This facilitates the removal of undesirable substances from the body, including toxic substances, excess salts, and byproducts of protein digestion such as uric acid.
13. Keeps the Heart Healthy
Orange contains hesperidin which can reduce symptoms of hypertension. It also improves blood vessel function and helps lower the risk of heart disease. A growing body of evidence suggests that flavonoids can improve the health of delicate cells which line the blood vessels. Eating a healthy dose of oranges can reduce the risk of stroke and heart disease.
14. Helps Blood Circulation
Oranges are high in vitamin C, thus is a natural blood thinner. It not only helps in thinning the blood but also strengthens capillary walls.
15. Helps Improve Memory
A new research showed that older people can improve their memory by drinking orange juice. The study showed the participants who drank a pint of orange juice for eight days, saw an 8 per cent increase in overall cognitive function.
16. Cures Bad Breath
Gingivitis and other gum diseases are one of the main reason for bad breath. As oranges are rich in vitamin C, they contain antioxidants which help treat gingivitis by repairing gums and tissues in the mouth.
Also read:
Extract from the orange peels, called Orange Essential Oil, is packed with benefits for skin, hair and health. It is considered one of the happiest aromas of all the essential oil aromas. Read about the benefits of Orange Essential Oil and the ways and recipes to use it. Orange peels benefits can be leveraged at home by easy recipes using orange peels too.
