Natural Food Energy | Fruit | Orange nutrition facts and health benefits. orange fruit is high in vitamin C and fiber | rich in natural sugars for quick energy. Highly popular, they contain many disease-fighting compounds.

Orange Fruit

Native to Asia, oranges are high in vitamin C and fiber, and rich in natural sugars for quick energy. Highly popular, they contain many disease-fighting compounds.

Oranges are one of the top sources of vitamin C, which is crucial for strong immunity, helping to fight viruses and produce disease-fighting cells to battle bacteria. A medium-sized orange provides more than the average daily requirement of vitamin C, which can also help to reduce post-exercise muscle soreness.

Particularly effective against colds, flu and other respiratory ailments, including asthma, oranges have also been found to reduce the risk of stomach ulcers and kidney stones. They contain beta-sitosterol, a plant sterol that helps to prevent tumor formation.

Oranges are rich in vitamin B5, which helps to stimulate the body’s immune response, and are load­ ed with fiber, needed for a healthy heart and digestive sys­ them.

High in the antioxidant hesperidin, oranges are said to protect the heart further by raising healthy HDL cholesterol and lowering “bad” LDL cholesterol and to stop harmful free radicals from clogging up the arteries – a key risk factor for heart disease.

The wealth of vitamins and minerals found in oranges helps to maintain healthy, youth­ full skin, and prevent eye problems. The fruits also contain limonene, a compound that has anti-carcinogenic properties. Their natural sugars help diabetics to maintain their blood glucose levels. Oranges are even reputed to reduce cellulite.

Orange Nutrition


Orange Nutrition | Vitamins : A, B1, B3, B5, C, E, K, beta-carotene, folic acid; beta­ sitosterol; CALCIUM, IODINE, IRON, MAGNESIUM, PHOSPHORUS, POTASSIUM, selenium, zinc; limonene, hesperidin; fiber

17 Health Benefits Of Orange


It reduces or eliminates bacteria that can lead to skin infections. It kills germs better than any other product period.  Unlike many other skin disinfectant products that are based upon alcohol or antibiotics, it is alcohol-free and actually improves the skin through repetitive use.

It contains vitamin E which is a powerful antibacterial that helps the body fight off infections like fungus infection, bacterial infection, etc.


It helps to protect and defend the human body from viral infection. It has vitamin D which can help to reduce inflammation caused by the influenza virus and increased the number of antimicrobial proteins that fight against viruses.

It also has vitamin C that may prevent infection caused by viruses like cold, flu and pneumonia.


It is a big source of antioxidants like vitamin C, vitamin E, and zinc, etc. Vitamin C creates a brighter complexion and evens out skin tone while diminishing the appearance of fine lines, wrinkles dark circles and black spots.

It may help to prevent the formation of free radicals that are known to cause many diseases like cancer and protect your skin cells from damage. It makes your skin beautiful, glowing, shiny, young and beautiful.


It has anti-inflammatory effects that may help to reduce the risk of many diseases like acidity and inflammation in your stomach, joints, and muscles. It can not only help to improve your digestion but also enhance the function of your liver.

It is a big source of fiber, vitamins, and minerals and also has high amounts of omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.


It is a big source of natural ingredients like vitamin E and vitamin A etc.Vitamin E helps fight the effect of free radicals that cause signs of aging by reducing your wrinkles and fine lines quickly and also prevent your skin from flaking, drying, and peeling.

It stops the aging process, making you look young and attractive. It fights the aging process not only in women but also in men and leaves no oil in your skin.

It moisturizes, brighten, tighten, and lift up your sagging skin, especially the skin around your eyes and neck. Vitamin A makes your skin look amazing.


It has the ability to inhibit the production of cancer-causing properties, speed up the repairing process of DNA and to decelerate the proliferation of cancer cells.

It contains vitamin D which is one of the most studied supplements for cancer prevention and treatment right now. It also contains vitamin A, vitamin C, vitamin E, and vitamin B3 help to prevent cancer.

Vitamins C and E also fight for skin cancer. Vitamin B3 supplement called nicotinamide also reduced the risk for developing actinic keratosis, a common precancer of the skin.

Vitamin A also stimulates fibroblasts “the cells responsible for developing tissue that keeps skin healthy”


It helps to clean the blood by removing impurities from the blood in the liver, where toxins are processed for elimination, eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin.

When the sluggish feeling we get during the day can be the result of excess toxins in the body it eliminates toxin and boosts energy levels.

It also helps to support digestion and strengthen your immune system.

It plays an important role to make your skin healthy and glowing by removing all impurities, toxins, pollutants, and dead skin cells from the skin.


It contains fibers and chemicals that help to slow down the digestion of carbohydrates and sugar and increase the level of insulin in the body, leading to a reduction in blood sugar. It also controls the cholesterol level in the body.


It includes vitamins and nutrients that encourage proper mitochondrial function, fights oxidative stress, get rid of brain fog, and support your body’s metabolic function. The main goal is to support the whole body, to keep you performing at your best.

It contains vitamin B-12 that you need for good health help the body convert the food you eat into glucose, which gives you energy. It also contains vitamin D which is proved to boost energy within the cells.


It helps to keep your brain healthy. It contains vitamins, minerals, and many nutrients which contribute to healthy blood flow. “And healthy blood flow means a healthy brain.”

Having vitamin B12, in particular, is one of the best vitamins for the brain it improves the working efficiency of the brain and having vitamin B and vitamin C can also help support brain health because of its high antioxidant activity


Hair, teeth, and nails plays a very important role in human personality they increased the beauty of a person therefore it contains the best vitamins and nutrients for hair, teeth, and nails.

Vitamin A, All cells need vitamin A for growth it helps to protect hair follicles.

Vitamins B, One of the best-known vitamins for hair growth also called biotin. It is so closely related to the growth of healthy hair that studies indicate approximately 38% of all females with hair loss issues have biotin deficiencies. It is also very important for nail health.

Vitamin C. An antioxidant to prevent hair damage and support collagen levels. It is also increased the beauty of your nails and makes your nails strong.

Vitamin D, Vitamin E, Iron and Zinc also increase the growth of hair makes hair shiny and smooth.

Calcium: Calcium is one of the most important minerals for healthy teeth because it strengthens your enamel, as well as potassium and phosphorus, which is also very good for healthy teeth.


Everybody desires good, beautiful and shiny skin therefore it contains vitamin A which is a very effective antioxidant that decreases the size of sebaceous glands and the amount of oil skin produces.

Help the body shed off dead skin cells and also contain vitamin C, also known as ascorbic acid, acts as an antioxidant, helping to protect your body’s cells from the damage caused by free radicals.

Having vitamin E in it contributes to the protection of cells from oxidative stress, which can help protect against premature aging and wrinkles as well as improve the appearance of scars and imperfections.

It helps to lighten age spots, pimples, and pigmentation patches. It also helps to protect the skin from sun radiations and makes your skin healthy and glowing.


As we know that beautiful eyes having long eyelashes and good eyesight increased our personality.

They contain vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye, as well as the mineral zinc, is a powerful antioxidant that protects against cell damage it is also naturally found in your eyes.


Heart is a very important part in our body a healthy heart means a healthy life, therefore, it helps to lower blood pressure, improve and manage levels of cholesterol and other fats in the blood, improve your body’s ability to manage blood sugar and insulin levels, which lowers your risk of diabetes and help you maintain a healthy weight.

It also helps to improve workout efficiency, lower cholesterol level and decrease the risk of heart disease and stroke.


As we know that the immune system is made up of a network of cells, tissues, and organs that work together to protect the body.

It has vitamin C which is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you prone to getting sick.

It also has vitamin B6 which is vital to supporting biochemical reactions in the immune system and having vitamin E is a powerful antioxidant that helps the body fight off infection.


As we know that many health benefits are associated with musculoskeletal fitness, such as reduced coronary risk factors, increased bone mineral density (reduced risk of osteoporosis), increased flexibility, improved glucose tolerance, and greater success in completion of activities of daily living therefore a good musculo­-skeletal system is very important in life.

It has calcium which is the most abundant mineral in the body. (Ninety-nine percent of the body’s calcium is found in the skeleton.) The calcium salts of bone are a valuable mineral reserve that maintains normal concentrations of calcium and phosphate ions in body fluids.

It helps to increase the red blood cells, white blood cells, and other blood elements that are produced in the red marrow, which fills the internal cavities of many bones.


Are you suffering from constipation, allergies, fatigue, skin problems, mood swings, bad breath or food intolerance abdomen pain? These problems may be rooted in your digestive system. Therefore a good digestive system is very important for a good and healthy life.

It has vitamin B12 which is a powerhouse. Vitamin B12 helps make DNA, nerve and blood cells and is crucial for a healthy brain and immune system.

Having B vitamins help the body create red blood cells and gain energy from food. It also has vitamin C to help your body produce enough collagen to maintain the tissues of your digestive tract and having vitamin D absorbs calcium from food and injects it into the body.

It is also proved to save you from developing diseases in the digestive tract. It minimizes the risks of colon cancer.

Easy Uses Of Orange


  • 1 egg
  • 150ml/ 5fl oz/ scant ⅔ cup skimmed milk
  • 70g/ 2 ½ oz/ scant ⅔ cup plain flour
  • grated zest of 1 orange
  • 2 oranges
  • 1 tbsp sugar 15g/ ½ oz unsalted butter
  • 4 tbsp plain bio-yogurt to serve

Beat together the egg and milk, then fold in the flour and zest of one orange. Peel both the oranges, and divide them into segments. Put the orange segments in a saucepan. Add the sugar, and cook over low heat for 2 minutes. Melt a little butter in a frying pan, then add a quarter of the butter mixture for each pan­ cake, cooking until golden brown, turning once. Serve with the oranges and the yogurt.


  • 4 tbsp plain bio-yogurt
  • Grated zest of ½  orange
  • 2 oranges, peeled and sliced into wheels
  • 1 banana, sliced
  • 1 tbsp berries of your choice
  • ¼ tsp cinnamon

Mix together the yogurt and the zest and chill for an hour. In a separate bowl, mix together the fruit and cinnamon and chill. Divide the fruit salad into bowls and spoon the yogurt over. Serve immediately.


  • 100g/ 3 ½ oz plain chocolate, grated
  • 1 tbsp golden syrup
  • grated zest of 1 orange
  • 4 tbsp single cream
  • 4 oranges, peeled

Put the grated chocolate and syrup in a heatproof bowl and melt gently over a pan of simmering water. Once they have melted, turn off the heat and stir in the zest and cream. Divide the oranges into segments and arrange them on plates. Drizzle over the sauce and serve.