Oranges are in season this time of year, so let’s talk about this delicious and healthy snack! (Perhaps you’ll grab one after reading this…)
What Are the Benefits of Eating Oranges?
Eating them helps keep you hydrated, aids digestion with their fiber content, and can also reduce your cholesterol and belly fat. Oranges also support your immune system and can lower your risk of chronic diseases. Most people throw the peel away, but did you know it’s rich in nutrients? It might even help prevent cancer! And the juice might boost your brain function. Nutrition-wise, a single orange, depending on size and variety has between 45- 70 calories, providing nutrients like potassium, folate, calcium, and magnesium.
Is It Ok to Eat an Orange Every Day?
One a day? That’s fine for most people. But I need to offer a quick reality check: Oranges should be eaten in moderation. Their acidity may bother your stomach, especially if you have gastroesophageal reflux disease (GERD).
Too many oranges can harm your kidneys (due to potassium) and cause issues if you suffer from hemochromatosis (excess iron storage). If you like orange juice, stick to freshly made and limit yourself to just one glass a day to avoid too much sugar. Keep in mind that a glass of orange juice needs 4-6 oranges to make enough juice for a glass.
What Is the Healthiest Type of Orange?
This award goes to … navel oranges! Packed with fiber, potassium, and Vitamin C, they’re a delicious and low-calorie option. Here are the top five health benefits:
- Navel oranges combat free radicals known to cause cancer as they’re packed with antioxidants like Vitamin C and hesperidin.
- Navel oranges contain Vitamin C, A, B6, Potassium, and Calcium
- With their high fiber content, navel oranges help manage diabetes by lowering your cholesterol and improving your glucose levels.
- With all their potassium, these oranges contribute to heart health by reducing your risk of stroke, and heart attack, along with lowering your cholesterol and blood pressure.
- The Vitamin C in navel oranges protects against damage you’d otherwise face from the sun and pollution It also reduces wrinkles and improves your overall skin texture.
Are Oranges Healthier than Bananas?
Good question as these are both popular fruits. Let’s break it down based on their nutritional values!
Oranges (1 Small)
- 43 kcal
- 87% water
- 1 g protein
- 8.3 g carbs
- 8.2 g sugars
- 2.1 g fiber
- 0.2 g fat
- 53.2 mg Vitamin C (89% DV)
- 30 mcg Folate (8% DV)
- 181 mg Potassium (5% DV)
Bananas (1 Small)
- 90 kcal
- 75% water
- 1.1 g protein
- 23.9 g carbs
- 12.3 g sugars
- 2.6 g fiber
- 0.3 g fat
- 8.8 mg Vitamin C (>10% DV)
- 0.4 mg Vitamin B6 (>20% DV)
- 20 mcg Folate (6% DV)
- 362 mg Potassium (>10% DV)
You should enjoy both for a mix of essential nutrients. Oranges are your go-to for immune support and fiber, while bananas will help you with blood pressure and muscle function. So, if you get an orange in your stocking this year, remember how beneficial they are for your health!