Carbohydrates

Oranges are composed of carbohydrates and water, contain very little protein and fat, and are low in calories. Simple sugars such as glucose, fructose and sucrose are the dominant form of carbohydrates in oranges. They are responsible for the sweet taste of the fruit. Despite the sugar content, oranges have a low glycemic index (GI) of 31-51 (1). The glycemic index is a measure of how quickly sugar enters your bloodstream after a meal. Low GI values are associated with numerous health benefits (2). The low GI of oranges is explained by their high polyphenol and fiber content, which smooth the rise in blood sugar (3).

Fiber

Oranges are a good source of fiber. One large orange (184 grams) provides about 18% of the Recommended Daily Intake (RDI) (4). The main fibers found in oranges are pectin, cellulose, hemicellulose and lignin. Dietary fiber has many beneficial effects including digestion, weight loss and cholesterol (5, 6, 7, 8).

Vitamins and Minerals

Oranges are a good source of various vitamins and minerals, especially vitamin C, thiamine, folate and potassium.

• Vitamin C Oranges are an excellent source of vitamin C. One large orange provides more than 100% of your daily requirement (4).
• Thiamine: One of the B vitamins, thiamine, also called vitamin B1, is found in a wide variety of foods.
• Folate Folate, also known as vitamin B9 or folic acid, has many essential functions.
• Potassium: Oranges are a good source of potassium. High potassium intake can lower blood pressure and reduce your risk of heart disease (9).

Other Plant Compounds

Oranges are rich in various bioactive plant compounds believed to be responsible for many beneficial health effects. The two main classes of antioxidant plant compounds in oranges are carotenoids and phenolics (phenolic compounds).

Phenolics

Oranges are an excellent source of phenolic compounds.

• Hesperidin: A citrus flavonoid hesperidin, one of the main antioxidants in oranges, is associated with several health benefits ( 10, 11, 12).
• Anthocyanins Anthocyanins, an antioxidant class of flavonoids, are responsible for the red color of blood oranges.

Carotenoids

All citrus fruits are high in carotenoid antioxidants, which give them their color.

• Beta-cryptoxanthin: It is one of the most abundant carotenoid antioxidants in oranges. The body uses beta-cryptoxanthin It converts it into vitamin A.
• Lycopene: Lycopene, an antioxidant found in high amounts in red oranges, is also found in tomatoes and grapefruit. It has various health benefits (13).

Citric Acid

Oranges and other citrus fruits contain high levels of citric acid and citrate, which contribute to their sour taste. Studies show that citric acid and citrates from oranges can help prevent kidney stone formation (14, 15).

Health Benefits of Oranges

Studies show that regular consumption of oranges is beneficial for health.

• It is a rich source of vitamin C.
• Relieves depression and stress.
• It is diuretic.
• Strengthens the digestive system.
• It helps iron absorption.
• Fights cholesterol.
• It is good for skin health.
• Supports respiratory diseases.
• It gives the body resistance, strength and vitality.
• It protects against nail breakage and hair loss that develops during the detox process with its antioxidant effect.
• The carotene in the peel of the orange is also very useful for the skin as it cleanses the blood.
• Orange juice helps prevent the re-formation of kidney stones.
• Orange peel oil relieves some skin problems.
• Another feature of orange peel oil is that it is the enemy of cellulite.
• It also contains mineral salts, organic acids and active ingredients important in dissolving fats.
• The active ingredient in orange oil accelerates blood and lymphatic circulation under the skin.

Heart Health

Heart disease is currently the world’s most common cause of premature death. Flavonoids in oranges, especially hesperidin, have a protective effect against heart disease (11, 16). Clinical studies in humans indicate that daily intake of orange juice for four weeks has a blood-thinning effect and can significantly reduce blood pressure (11, 17). The fibers found in oranges also play an important role. Intake of fiber isolated from citrus fruits has been shown to lower blood cholesterol levels (8). Therefore, regular consumption of oranges is likely to help lower your risk of heart disease.

Preventing Kidney Stone Formation

Oranges are a good source of citric acid and citrate, which are thought to help prevent kidney stone formation. Potassium citrate is usually prescribed to patients with kidney stones. Therefore, citrate in oranges is thought to have similar effects (14, 15).

Anemia Prevention

Anemia is a condition characterized by low levels of red blood cells or hemoglobin, which reduces its ability to carry oxygen. It is usually caused by iron deficiency.

Although oranges are not a good source of iron, they are a source of vitamin C (ascorbic acid) and organic acids such as citric acid. Both vitamin C and citric acid can increase your body’s absorption of iron from the digestive system (18, 19). When eaten with iron-rich foods, oranges can help prevent anemia.