Nutrition in oranges
One medium-sized orange (140 g) has the following [1]:
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Calories: 66 g
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Water: 121 g
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Protein: 1.27 g
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Carbs: 14.8 g
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Fiber: 2.8 g
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Fat: 0.21 g
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Sugars: 12 g
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Vitamin C: 82.7 g
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Calcium: 60.2 g
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Phosphorus: 32.2 g
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Potassium: 232 g
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Magnesium: 15 mg
Oranges help you get taller – Is it true?
Oranges have a high amount of vitamin C, known for the proper growth, development, and repair of tissues. This nutrient also enhances the formation of collagen as well as the absorption of iron, strengthening the operation of immunity as well as stimulating the healing of wounds.
Oranges contain a good amount of calcium citrate, which delivers a higher absorption rate than calcium carbonate. It has been shown to enhance markers of bone formation to a similar extent as milk [1].
Potassium in orange juice might be linked to improvements in bone mineral density and reduced risk of osteoporosis [2]. Plus, magnesium plays a vital role in bone health by contributing to the growth of bone and affecting the number of bone cells that build bones.
Is there anything else?
A new long-term study of over 7,000 children and adolescents notifies that 100% orange juice is positively connected to increased height without increasing body weight or BMI [3].
Whole oranges or orange juice – Which is better?
Pros of whole oranges
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Eating whole fruit helps add fiber effectively.
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When eating the fruit, you also use the zest, which includes more highly-concentrated phytochemicals and nutrients.
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Drinking orange juice might boost blood sugar levels more than enjoying a whole orange.
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Store-bought orange juice often includes a lot of fructose.
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A full glass of orange juice has many calories as two oranges.
Pros of orange juice
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Pasteurization of orange juice reduces the levels of carotenoids and vitamin C, but juicing allows the body to absorb those compounds with ease.
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In the case of carotenoids and flavonoids, the release went from 11% in fresh fruit to 28% in homemade juice, and then up to 40% in pasteurized juice.
In the end, consuming both whole oranges and orange juice is suggested to receive the most nutritional value.
How to eat oranges properly?
When to eat?
The best time to enjoy oranges is in the morning on an empty stomach, as a snack during the day, or before or after a workout to refuel the body. However, you should avoid consuming this tasty fruit before bedtime, or you will go to sleep with a heavy stomach.
How many oranges per day?
You can eat one orange daily or simply incorporate it into your diet in many different ways. As a result, you can enjoy all the benefits of this fruit.
What happened if eating too many oranges?
Although oranges are loaded with many health benefits, you should not over-indulge with six or seven oranges a day.
Contrary to popular belief, consuming too many oranges will not turn your skin orange, but you might experience digestive issues. Each orange includes 2.8 grams of fiber. So, if you eat seven oranges, that is 19.6 grams of fiber. Besides, eating other fruits, nuts grains, seeds, and vegetables might make you eat too much fiber.
And when taken in excess, this nutrient might lead to gas, bloating, digestive comfort, diarrhea, and abdominal pain. Moreover, it might affect the absorption of calcium, zinc, iron, and other minerals, resulting in nutrient deficiencies. What is more, fiber fills you up quickly, so it is tough to consume other foods, which might affect your overall diet.
Oranges, or any citrus fruits, are not a good choice for those with heartburn or gastroesophageal reflux disease (GERD). In 2017, a study pointed out that eating oranges frequently or sometimes caused GERD symptoms in more than half of people with the condition [4]. Another study by the International Foundation for Gastrointestinal Disorders mentioned that citrus fruits and their juice might diminish GERD and should be avoided [5].
Oranges are rich in vitamin C. So, taking too much of this nutrient might result in side effects, such as nausea, digestive distress, diarrhea, cramping, and other gastrointestinal issues [6]. Remember that the daily suggested intake is 2,000 milligrams, so avoid exceeding this limit.
Other health benefits of oranges
Support eye health
As mentioned above, oranges are rich in vitamin C, a vital nutrient for eye health. By lowering the risk of cataracts, enhancing healthy ocular blood vessels, and reducing the progression of age-related macular degeneration, vitamin C helps you see better. This fruit is enriched with beta-carotene, a compound the body uses to create vitamin A, which supports you to see in low-light conditions.
Support skin health
Once again, the amount of vitamin C in oranges assists the body in synthesizing collagen, a vital protein for building healthy skin. The high content of beta-carotene also promotes the production of vitamin A, which promotes skin cell growth.
Support appetite control
Oranges deliver a solid source of fiber, which brings many benefits. It helps control bowel movements, reduces cholesterol levels, and regulates blood sugar. Also, it aids in lowering digestion, which makes you feel fuller longer after eating. So, if you want to cut down on calories and lose some weight, add these fruits to your diet now.
Lower the risk of stroke
Citrus fruits, like oranges and grapefruits, also contain flavanones, which have been known to decrease the risk of ischemic stroke.
Ischemic stroke happens when a blood vessel is obstructed, and it accounts for nearly 90% of all strokes. According to a study executed at Norwich Medical School, women who consumed the greatest amounts of flavanones had a 19% reduced risk of ischemic stroke. And the consumption of flavanone mainly came from oranges and grapefruits [7].
To sum up,
Drinking every glass of 100% orange juice helps you acquire key nutrients you might be lacking in your diet. It includes vitamin C, potassium, calcium, fiber, and more, with no sugar added, are helpful in supporting healthy bones and connective tissues. Also, these tasty fruits help improve diet quality and promote a healthy immune system. Importantly, remember to eat properly, exercise regularly, and take proper rest to receive the best benefits for height gain.
- Related post: Does Intermittent Fasting Increase Height?
