Orange – Your Health Gaurd


Oranges originated thousands of years ago in Asia, in the region from southern China to Indonesia from which they spread to India. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Thiamin, Folate and Potassium, and a very good source of Dietary Fiber and Vitamin C. Oranges are classified into two general categories, sweet and bitter, with the former being the type most commonly consumed. Popular varieties of the sweet orange (Citrus sinensis) include Valencia, Navel and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor and has red hues running throughout its flesh. Bitter oranges (Citrus aurantium) are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.

How to Select Oranges

Choose oranges that have smoothly textured skin and are firm and heavy for their size. These will have more juice content than those that are either spongy or lighter in weight. In general, oranges that are smaller will be juicier than those that are larger in size, as will those that feature thinner skins. Avoid those with any mould or soft spots.

How Oranges are Stored

Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference. They will generally last the same amount of time, two weeks with either method, and will retain nearly the same level of their vitamin content. The best way to store oranges is loose rather than wrapped in a plastic bag since if exposed to moisture, they can easily develop mold.

Orange juice and zest can also be stored for later use. Place freshly squeezed orange juice in ice cube trays until frozen, and then store them in plastic bags in the freezer. Dried orange zest should be stored in a cool, dry place in an airtight glass container.

Benefits of Oranges

  1. Helps Prevent Cancer. Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.
  2. Prevents Kidney Diseases. Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.
  3. Reduces Risk of Liver Cancer. According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.
  4. Lowers Cholesterol. Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.
  5.  Boosts Heart Health. Oranges are full of potassium; an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
  6. Lowers Risk of Disease. Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease
  7. Fights against Viral Infections. Studies show that the abundance of polyphenols in oranges protects against viral infections.
  8. Relieves Constipation. Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.
  9. Helps Create Good Vision. Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.
  10. Regulates High Blood Pressure. The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.
  11. Protects Skin. Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.


  1. A large portion of the calories in this food come from sugars.
  2. Excessive use can damage teeth

Health and Fitness

Famous for concentration of Vitamin C in it , Oranges are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.

Health Benefits of Oranges

Benefits of  Eating Oranges or drinking orange juice are as follows:-

Healing Phyto-Nutrients.

Phyto-nutrients include citrus flavanones, anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. The flavanonand and, herperidin available in oranges has been shown to lower high blood pressure as well as cholesterol in animal studies and has strong anti-inflammatory properties. Most of this phyto-nutrient is found in the peel and inner white pulp of the orange, rather than in its liquid orange center. This beneficial compound is too often removed by the processing of oranges into juice.

Vitamin C (Antioxidant Protection and Immune Support)

A Glass of Orange Juice is more protective than Vitamin C tablets. One orange…

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