What Are the Benefits of Eating Oranges

Oranges pack a nutrient punch.

Oranges pack a nutrient punch.

Oranges belong to the citrus genus of fruits, which have a thick inedible skin and juicy, sweet flesh. From a nutritional standpoint, oranges have a lot to offer. Aside from the fact that they contain multiple vitamins and minerals, they also help fill you up when you eat them. The only time you should be concerned is if you have a citrus allergy.

High in Vitamin C

A common feature with citrus fruits is they are high in vitamin C. This water-soluble vitamin plays a major role in wound healing and strengthening connective tissue. The recommended daily value of vitamin C is 90 milligrams for men over 19 years old and 75 milligrams for women in this same age group. One large orange contains nearly 98 milligrams. Be cautioned that excessive amounts of vitamin C can lead to side effects like diarrhea and upset stomachs.

High in Potassium

Potassium is an electrolyte mineral needed for proper heart function and contractions of smooth and skeletal muscle. The recommended daily value of potassium is 4,700 milligrams for adults over 19 years old. A large orange contains 333 milligrams.

High Fiber Content

Dietary fiber comes with many benefits to the body. One of the most notable is its ability to lower cholesterol levels or prevent cholesterol from rising in the first place. It also aids with blood sugar regulation. A large orange contains just under 4.5 grams of fiber. Women should get at least 20 grams of fiber a day, while men should aim for at least 30 grams according to the Harvard School of Public Health. When adding more fiber to your diet, do so gradually. Consuming high amounts at a fast pace can cause gas, bloating and other types of intestinal discomfort.

Good Source of Carbohydrates

Carbohydrates are needed in large amounts for energy and proper brain function. The difference between good carbs and bad carbs is in the way they are made. Refined carbs, such as white bread, cakes, cookies, doughnuts and crackers, give you a quick shot of energy, but they lack fiber and nutrients. Oranges, on the other hand, are natural and unrefined, keeping the nutrients intact. They also offer a good amount of quality carbs. A large orange contains about 22 grams. Adults should aim for 130 grams a day.

Low Energy Density

Oranges are low in calories and fat and high in fiber and water, which makes them a low energy density food. According to MayoClinic.com, low energy dense foods help fill you up on fewer calories, which in turn promotes weight loss. A large orange has about 85 calories and less than a 0.5 grams of fat.

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