Oranges and the health benefits.

Consume daily oranges, they are very good for our health.  Especially use oranges during the season which start from arrival of winter and last till mid of summer each year. 

By Mahmood Hussain 14/12/ 2016, the article is written for   BABY FIRST PAKISTAN and on Facebook.babyfirstPakistan and other social media such as LinkedIn, Twitter and so on. Writer Mahmood Hussain is from Karachi Pakistan

We all have heard and are well versed with very popular proverb “an apple a day keeps doctors away” it can be equally applied for oranges also. 

They are one of the most popular fruits worldwide.

Oranges are good source of dietary fiber, vitamins and minerals. 

Oranges are good source of dietary fiber which has its own health benefit, it promotes digestive health.

They are an excellent source of vitamin C, also good source of vitamins B complex which includes vitamin B1, B6 that is pantothenic acid and folate. Oranges also have vitamin A, calcium, copper and potassium.

Health benefits:

There are of plenty of good reasons to consume oranges on daily basis. 

They are low in calories but they full fill our nutritional needs. People are generally and mostly looking for such value meal which oranges can full fill it. 

They are useful for clear and healthy skin. 

Also lower the risk of diseases and metabolic disorders. 

Oranges are indeed useful to the body and full fill the dietary needs.

Worldwide orange trees are cultivated, leading producing country is Brazil. 

It is mostly liked and consumed by people because of its taste and sweet in nature. It is available in numerous variety and also having varied usage. It can start from orange juice, simple peel off skin and eat it, we can make marmalade and jelly. This can be use in sweet dish such as custard and making of ice cream and candies. Ladies do prefer to use it as face mask because of its antioxidant property.

Citrus fruits and varieties of its species, which are cultivated in Pakistan 

Oranges are cultivated on large areas of Pakistan, especially and mostly produce in the province of Punjab.

In Pakistan this is excellent source of dietary fiber, vitamins and minerals. These are abundantly available during season as well as economical price. These are available in different varieties of oranges and same also apply for citrus fruits

These varieties are commonly refer as: grape fruits, lemon, lime, mausemi, malta, red blood malta, meetha, kinnow and fewtrells.

Sweet Orange such as :  Succri, Mausami, Washington Navel, Jaffa, Red Blood, Ruby Red and Valencia Late. 


  • Grapefruit (Citrus paradisi Macfad.)
  • Mandarin (Citrus reticulata Blanco) 
  • Sweet Orange (Citrus sinensis (L.) 
  • Bitter Orange (Citrus aurantium L.) 
  • Lime (Citrus aurantifolia (Christm.) 
  • Lemon (Citrus limon (L.) 
  • Rough Lemon (Citrus jambhiri Lush.)

If we look at variety of oranges produce worldwide, there are 170 phytochemicals and more than 60 flavonoids. Out of these varieties most of them have shown to have strong antioxidant properties along with anti-inflammatory properties.   

Health possible benefits of consuming regular oranges are listed below: 

Blood pressure: In case of increase in blood pressure, doctor advice to decrease sodium intake on daily basis, this will help in reducing the blood pressure. On the other hand, need is to increase potassium intake per day as per advice and guidelines of the physician. This will helps in dilating blood vessels and will reduce pressure.

As per survey conducted by Health and Nutrition Examination of USA, which states nearly more than 2% of Adult American reach the recommended daily level of 45I00 mg. Whereas high potassium intake is linked with 20% decreased risk of dying from all the causes.

Prevent Stroke with consumption of Oranges.

As per statement issued by American Heart Association taking higher amount of oranges and grape fruit may lower chances of ischemic stroke in women. 

By consuming one orange per day this will provide essential vitamins and minerals to your body, especially it provides 130% of your daily vitamin C need of the day. In women they found who consume high quantity of citrus, they had 20% less chances of stroke  as compare to those who consume less.

Maintain Healthy Heart:

 Citrus especially oranges contains fiber, vitamin C, potassium and choline which is very good for healthy heart. If elder people follow and increase potassium intake and reduce sodium, which will be an important dietary changes, will reduce the risk of cardio vascular diseases. This is stated by Mark Houston who has qualification of MD and M.S. Associates Professor attach with St Thomas Hospital in Tennessee, USA.

High consumption or intake of potassium will leads to less chances of stroke, will prevent from loss of muscle mass. This also preserve bone mineral density and reduce the chances of formation of stone in kidney.

Diabetes prevention or management:

In studies which has shown patient of diabetes type 1, if they consume high fiber diet this will lower blood glucose levels. In case of diabetes type 2, high fiber diet will improve their blood sugar level, lipid and insulin availability. It is recommended to have one medium size banana which will provide 3 gram of fiber. This is the dietary guideline for American, which further elaborate and recommend for women need is 20-25 gram / day and for men it is 30-40 gram per day.

Reduce risk of Cancer by consuming oranges:

One of the study published by American journal of Epidemiology states with regular use of oranges orange juice and banana with in first two years of baby may likely to reduce the risk of having leukemia in childhood. 

We all are well aware oranges and citrus fruits are excellent source of vitamin C (Ascorbic Acid) which has antioxidant properties. Oranges are beneficial to fight or contest in the formation of free radicals which are recognized to cause cancer. Regular intake of vitamin C and oranges which is good source of vitamin C which is antioxidant. 

Consumption of regular Oranges, vegetable and fruit which are rich source of fiber will lower the risk colon or rectal cancer.

Rheumatoid Arthritis and its protection:

Recently published research in American Journal of Clinical Nutrition, which further strengthen the evidence that taking daily one glass of freshly squeezed orange juice will dramatically reduce the risk of developing arthritis.

Healthy Skin and its maintenance:

Oranges and citrus fruits rich in Vitamin C means their antioxidant properties. This can eaten orally as well as applied topically. This help in averting skin damage due to dust, the sun exposure as well as pollution. Skin will be of good texture and wrinkles are reduced. Another advantages vitamin C plays an important role in formation of collagen which is known as skin support system.

Article Written by Mahmood Hussain for Baby First Pakistan website, facebook, linkedin, twitter and other digital and social media.

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