Health and Nutrition
Unlocking the Health Secrets of Oranges: Don't Toss Those Peels!
Your complete guide to oranges — their benefits, uses, and some surprising facts!
We all know oranges are packed with Vitamin C. They’re not the only fruit containing this vitamin, but they certainly have the best PR.
An average orange contains around 50 mg of Vitamin C, which provides a significant boost for healing wounds, aiding blood clotting, supporting gum health, and more.
Vitamin C plays a key role in the production of collagen, an essential protein for healthy connective tissues throughout the body, including skin, bones, and cartilage.
Nutritional Benefits of Oranges
Vitamin C also enhances iron absorption, so it's beneficial to pair oranges with iron-rich foods to maximize intake. Iron helps strengthen memory and cognitive function. Oranges also contain flavonoids, which act as antioxidants, supporting a healthy immune system and reducing inflammation levels.
Oranges are an excellent source of dietary fiber, aiding waste elimination, disease prevention, and cholesterol reduction.
Pectin, a soluble fiber found in oranges, helps maintain balanced blood sugar levels. Oranges also contain folate (folic acid), part of the B vitamin group, which is crucial for fetal development and nervous system balance.
One orange provides about 60 mg of calcium, which is quite impressive. The calcium in oranges is well absorbed and does not lead to mucus buildup.
How to Consume Oranges for Maximum Benefits
It is recommended to consume a whole orange at room temperature to benefit from all its nutrients and fibers. Drinking juice reduces the Vitamin C content, and naturally, you lose the fiber. If drinking juice, consume it immediately after squeezing and include as much fiber as possible. As with everything, enjoy oranges in moderation, as too much fiber can affect digestion.
Who Should Be Cautious?
Oranges are highly acidic, making them unsuitable for individuals suffering from heartburn, inflammatory bowel issues, or those recovering from stomach or intestinal surgeries.
Don't Throw Away the Peel
And what about the orange peels most of us discard? Orange peels contain even more fiber than the fruit. The white inner layer of the peel also contains more Vitamin C than the fruit itself.
Because of pesticides and possible aphids, wash whole oranges in warm water and vinegar while scrubbing well. Peel them using a very thin peeler, then discard the outer peel. Whole oranges can be blended with other fruits, or you can eat the fruit and save the inner peel to blend into a smoothie.
