Orange: A Healthy Diet with some Benefits and Disadvantages

Table of Content

1 - Overview of Oranges:

Citrus fruits belong to the family of Rutaceae. Citrus is usually a mixture of sweet and acid, Orange is an example of citrus fruit. Orange is the widely cultivated fruit in the world. Orange is a sweet juicy fruit that is very healthy and delicious additionally orange has no fats, cholesterol, and sodium. Oranges are best known for their vitamin C content.

Orange Types

Oranges improve the immune system and they are very good so skin. Also, oranges are very beneficial for heart health, cholesterol levels, and other heart issues. Oranges help to reduce the issues of respiratory diseases and kidney problems.

Pakistan is the sixth largest cultivator of Know (orange)in the world. In Pakistan; Punjab produces 95% oranges because if its favorable temperature and environmental conditions. In Punjab, oranges are mostly produced in Sargodha, Jhang, Sahiwal, Lahore, Multan, Sialkot, Gujranwala and Mianwali.

1.1 - Nutritional Value of Orange:

One Medium Orange contains;

  • Vitamin C- 95%
  • Fiber- 13%
  • Folate- 10%
  • Potassium- 7%
  • Vitamin B1- 9%
  • Copper- 7%
  • Calcium- 5%

1.2 - History of Oranges:

The origin of oranges is not exactly confirmed, but some researches say that it was found in South-East Asia, at least 4000 years BC. It is said that the word ‘Orange’ came from Sanskrit. The international trade of fresh oranges began nearly two centuries ago. At its early stages, Spain played a dominant role in the Mediterranean area, supplying almost all citrus fruits shipped to the United Kingdom, Germany, and France.

2 - Benefits of Oranges:

Orange is very beneficial for health and physical fitness. Orange resolves many problems like heart problems, kidney problems, and cholesterol problems. Due to vitamin C content in oranges, they kill many germs and bacteria that are harmful to our bodies.


Following are some Health Benefits of Orange;

2.1 - Orange Helps to Prevent Cancer:

Orange fruit is very beneficial for health. Orange contains vitamin C, fiber, potassium and choline that support heart health and prevent heart diseases. According to a study, if a person consumes 4069 of potassium daily, he/she had a 49% lower risk of death due to heart disease. Potassium is an electrolyte that allows electricity to flow in our body, which keeps our heart beating. Because a lack of potassium slows down our heartbeat so orange is an advantage for heart patients.

2.2 - Orange are Great in Diabetes:

Oranges are very good in diabetes. Due to the rich fiber content in oranges sugar levels do not disturb. It slows down the sugar in the blood due to fiber. American Diabetes Association lists orange as a super healthy fruit for people who are suffering from diabetes.

2.3 - Orange Reduces Cancer Cells:

Orange contains great content that is Vitamin C, basically, this vitamin can protect the human body from various dangerous diseases and cancer is one of them. Vitamin C is a strong antioxidant that fights with free radicals that cause cancer in the human body. A study says that about 10% to 15% of colon cancer is caused by a mutation in DNA. These mutations can prevent by consuming vitamin C.

2.4 - Oranges Reduces Constipation :

Constipation is very dangerous for health. Oranges are very good to reduce constipation disease very quickly. Oranges contain a rich source of soluble and insoluble fiber that easily digest food in our stomach. It prevents from stubborn bowel syndrome. Fiber also reduces pain during constipation.

2.5 - Oranges Control Blood Pressure:

Oranges are best to control the blood pressure of our bodies. Oranges lower down the blood pressure by maintaining sodium in our body it controls the blood flow and slows down the pressure of blood.

2.6 - Skincare with Oranges:

Orange is very effective for skin. Vitamin C in oranges keeps our skin fresh and beautiful. Vitamin C kills the dangerous germs inside the skin also it repairs the damage caused by sun and pollution. Orange reduces wrinkles from the face and improves overall skin texture.

2.7 - Orange Controls Cholesterol:

Orange controls the cholesterol level. Orange contains fiber that helps to reduce cholesterol levels quickly. Orange picks up extra cholesterol in the gut and pushes them out in the elimination process. A study says that drinking orange juice just for 60 days decreased the cholesterol level.

3 - Disadvantages of Orange:

No doubt there are many benefits of orange and it is very beneficial for health and it can cure many diseases but there as we know there are some benefits and disadvantages of fruits.

Disadvantages of Orange are given below;

3.1 - Lack of Fat:

Oranges do not provide fats but it is high in calories. It has many vitamins, your body needs dietary fats to absorb these vitamins. So oranges lack fats.

3.2 - Low in Fiber:

Oranges have low fiber that is very essential for our body to control cholesterol and blood sugar levels. If you want to gain weight through oranges then you must eat something healthy with oranges but if you want to lose weight then orange will be the choice.

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