Discover detailed orange nutrition facts and the essential vitamins and fibers that make this fruit a healthy choice for providing the body with necessary nutrients.
What are the orange nutrition facts?
This fruit is characterized by being low in calories, with a single piece (weighing 140 grams) providing approximately 73 calories. These calories are distributed as 91% carbohydrates, 7% proteins, and 2% fats.
The detailed one orange nutrition facts (140 grams) are as follows:
- Vitamins: 82.7 mg of vitamin C (equivalent to 92% of the daily requirement), 95 mcg of vitamin B1, and 35 mcg of folic acid.
- Minerals: 232 mg of potassium, 60.2 mg of calcium, and 0.154 mg of zinc.
- Fibers and Sugars: It contains 2.8 grams of fiber (about 10% of the daily requirement) and 12 grams of sugars (primarily sucrose).
- Glycemic Index: It is 40, which is a low rate that does not cause a sharp rise in blood sugar.
Natural Compounds and Benefits of Oranges
Oranges contain vital elements that promote general health, including:
- Flavonoids: Such as naringenin and hesperidin, which act as anti-inflammatory and antioxidant agents.
- Carotenoids: Such as lycopene, zeaxanthin, and beta-cryptoxanthin, which are responsible for the orange color.
- Choline: Supports nerve and brain functions, muscle movement, and sleep.
- Citric Acid: Gives the fruit its sour taste.
Regarding the orange benefits for the body, this fruit contributes to strengthening immunity, protecting the heart and arteries, and lowering cholesterol and blood pressure. It also helps prevent anemia, protects the eyes from macular degeneration and cataracts, and improves insulin sensitivity. For pregnant women, the folic acid it contains reduces the risk of neural tube defects in the fetus. Additionally, it improves skin health, accelerates wound healing, and protects the kidneys from stones.
Orange Side Effects and Precautions
Despite the benefits of oranges, some orange side effects may appear when consumed excessively or in certain groups:
- Vitamin C Excess: Consuming excessive amounts may lead to headaches, insomnia, nausea, vomiting, stomach cramps, and diarrhea.
- Allergies: Some people may suffer from a rare allergy causing itching and irritation in the mouth.
- Digestive Issues: Symptoms of gastroesophageal reflux or heartburn may increase due to the acids.
- Drug Interactions: It may raise blood potassium levels in those taking beta-receptor blockers, which affects the kidneys.
When considering orange benefits and risks, balance is key to maintaining health without adverse reactions.
FAQ
Which is better: the whole fruit or the juice?
It is preferable to eat the whole fruit; it contains fewer calories (73 calories per piece versus 110 calories per cup), a larger amount of fiber and vitamin C, and a lower percentage of sugars compared to juice, which contains 20 grams of sugar per cup, although juice provides more potassium.
Does orange raise blood sugar?
It does not cause a significant rise in sugar levels because its glycemic index is low, at 40.
Does orange affect kidney patients?
Yes, if the patient is taking beta-blocker medications, consuming large quantities may lead to an increase in blood potassium, which harms kidney health.
When should you visit a doctor?
You should consult a doctor immediately if signs of a food allergy appear, such as swelling or severe itching in the mouth, or if you suffer from severe gastroesophageal reflux and notice worsening symptoms after consumption. Similarly, consult a professional if you are taking beta-blocker blood pressure medications and notice changes in kidney function.
Disclaimer: This content is for informational purposes only and does not substitute for professional medical advice.
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Illustration: AI-generated
approved by: Medica Health team