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When it comes to citrus fruits, the humble orange is truly king. This round, bright fruit dominates the fruit world as both a popular juice and as a sweet snack in itself. No matter what variety of orange you prefer (be they navel, blood orange, sumo, kumquat, clementine, tangerine, or any of the 100s of other kinds), they’re sure to be dense with health-boosting nutrients. They say an apple a day keeps the doctor away, but an orange is no slouch in that department either.
Hydration
Oranges are 86% water. If you’re looking for ways to add more water to your diet, oranges are a tasty way to do it. Never underestimate the importance of staying hydrated: it can regulate body temperature, prevent dehydration and constipation, help flush out waste in the body, improve digestion, lubricate joints, and keep you more energetic and alert.
Increases Iron Absorption
The vitamin C content in oranges provides several health benefits. One of the most important is that it boosts your body’s ability to absorb iron. Iron is a key component of hemoglobin, the protein inside red blood cells that binds to oxygen in the lungs and carries it across the body. An iron-deficient body can’t produce enough hemoglobin to sustain itself at normal levels, which can lead to anemia and reduced oxygen delivery in the body. With less oxygen circulating in the body, you can become fatigued and your muscles can get weaker and less responsive.
Nutrient Rich
Oranges are delicious AND jam packed with nutrients and vitamins. Whether you juice ‘em or slice ‘em up, oranges can provide your body with strong doses of:
- Vitamin C
- Calcium
- Vitamin A
- Potassium
- Folate
- Thiamin
- Fiber
High in Antioxidants
Oranges are full of flavonoids, a type of antioxidant that has strong anti-inflammatory, antiviral, and antimicrobial properties. These antioxidants help prevent cellular damage that can cause the kind of inflammation which could lead to diabetes, heart disease, and some types of cancer. They can also help brighten your complexion, and reduce acne and visible signs of aging, thanks to the combination of antioxidants and the high vitamin C content in oranges.
Natural Sugar
If you’ve got a sweet tooth, oranges can be a healthy way of satisfying your cravings for sugar. Oranges contain natural sugar, which makes them a healthier alternative to the kinds of processed sugar found in colas and candies. Natural sugar contains fewer calories and lacks the added fructose and glucose that many forms of processed sugar contain, which makes it easier for your body to quickly break down and digest natural sugars.
Scurvy: Not Just For Pirates!
One of the biggest reasons why it’s important to have oranges in your diet is that it keeps you scurvy-free. If you’ve watched any pirate movies, you know the basics: scurvy is a disease that afflicts people with severe Vitamin C deficiency. In this day and age scurvy is fairly rare but you CAN get it if you don’t eat enough vegetables and fruits to get an adequate amount of vitamin C in your body.
If you’re a landlubber who’s wondering if they’re catching a case of “the pirate’s curse,” keep an eye out for these scurvy symptoms:
- Swollen, bleeding gums
- Teeth falling out
- Red or blue spots on your skin
- Swollen legs
- Easily bruised skin
- Re-opening of old wounds
- Dry hair that coils like a corkscrew
- Anemia
Article by Austin Brietta
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