One orange offers 116.2 per cent of the daily value for vitamin C. Benefits of eating oranges High in Vitamin C Oranges are an excellent source of vitamin C. When you are trying to lose weight eating fruit is a much better option than drinking juice as fruit juice consumption can often become excessive and may lead to excess calorie consumption. Fiber helps to bulk up your stool and prevents constipation. One cup or 240 ml of pure orange juice has the same amount of natural sugar as 2 whole oranges but is less filling due to low fiber content. That's because of the presence of fiber in it. Whole orange vs orange juice A whole orange is more nutritious and healthy than orange juice. These will have higher juice content than those that are either spongy or lighter in weight. Generally an orange should have smoothly textured skin and be firm and heavy for its size. They're mainly available in two categories - sweet and bitter, with the former being the type most commonly consumed. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Also, they may contain pesticides and need to be washed before eating.Orange is known to have several health benefits and is among the most popular fruits around the world. Orange peels have an unpleasant, bitter flavor and tough texture, which may be difficult to digest. It’s also bitter, which some people may find off-putting.ĭespite its nutritional benefits, the combination of a bitter flavor and tough texture may make orange peels unappealing. Unlike the inner fruit of an orange, the peel has a tough, dry texture that is difficult to chew. May be hard to digestĭue to their tough texture and high fiber content, orange peels can be difficult to digest.Įating them, especially larger pieces at a time, could cause stomach discomfort, such as cramps or bloating. Human research is lacking on any health effects of consuming citrus red 2 dye. The FDA allows a very limited/regulated use of citrus red 2 food dye to be sprayed on some oranges to improve color but the amount used is extremely small. However, it’s still recommended to wash oranges under hot water to reduce the amount of pesticides ingested ( 14). These effects are primarily associated with chronically high levels of exposure rather than the relatively small amounts found in the peels and skins of fruits. Studies link chronic pesticide intake to negative health effects, including increased cancer risk and hormone dysfunction ( 15, 16). Though studies have found the inner fruit of oranges to have very low or undetectable pesticide levels, the peels contain significantly higher amounts ( 14). Pesticides are frequently used on citrus fruits like oranges to protect against mold and insects ( 13). They also contain limonene, a chemical that may protect against skin cancer.ĭespite the nutritional benefits, eating orange peels also has certain drawbacks. Orange peels are rich in fiber, vitamins, and disease-fighting polyphenols. Specifically, orange peels are a good source of the polyphenols hesperidin and polymethoxyflavones (PMFs), both of which are being studied for their potential anticancer effects ( 9, 10, 11).Īlso, nearly 90% of the essential oils in orange peels are composed of limonene, a naturally occurring chemical that has been studied for its anti-inflammatory and anticancer properties, including against skin cancer ( 12). One test-tube study found that the total polyphenol content and activity in orange peels was significantly higher than in the actual fruit ( 8, 9). Plus, it’s rich in plant compounds called polyphenols, which may help prevent and manage many chronic conditions, such as type 2 diabetes, obesity, and Alzheimer’s disease ( 7). Orange peel also contains good amounts of provitamin A, folate, riboflavin, thiamine, vitamin B6, and calcium ( 1). Studies show that diets high in vitamin C and fiber benefit heart and digestive health and may protect against certain types of cancer ( 3, 4, 5, 6). The same serving also packs about 4 times more fiber ( 1, 2). In fact, just 1 tablespoon (6 grams) of orange peel provides 14% of the Daily Value (DV) of vitamin C - nearly 3 times more than the inner fruit. It’s perhaps less well known that orange peels are also rich in several nutrients, including fiber, vitamin C, and plant compounds like polyphenols. Oranges are juicy, sweet citrus fruits known for being high in vitamin C.
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