10 Impressive Health Benefits of Orange & Orange Juice - Calories, Nutrition, Uses & More

People with a sweet tooth who want to shed those extra kilos, here is some great news for you. Did you know that an orange has zero fats? Now, whenever you get that urge to bite into something sugary, grab an orange and lose yourself in sinful bliss. You get the best of both worlds – sweet taste and zero fats. Isn’t that awesome?

Loaded with antioxidants, oranges make your skin fresh and bright. We all know that orange is a great source of Vitamin C, what we didn’t know was it protects our body cells from free radicals. The presence of manganese, potassium, iron, chlorine, zinc, folic acid, sodium, phosphorus and pectin help in keeping the body healthy. One glass of fresh orange juice every day is a great way to start your day and kick off those blues.

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 Interesting Facts About Oranges

  • Oranges are said to be modified berries that originated around 4000 B.C. in South East Asia, from which they spread to India.
  • Oranges come in two varieties sweet and bitter, the sweet ones are directly consumed, while the bitter ones are used in making jam and marmalades.
  • These citrus fruits can be stores at room temperature as well and can last up to 2 weeks with the same nutritional content.
  • About 85 per cent of oranges produced are used for extracting its juices.

Health Benefits & Uses of Orange Juice

1. Keeps the Immune System Healthy

Oranges are the best source of Vitamin C which helps in neutralizing the effect of free radicals. These free radicals present in our body may cause heart diseases and Cancer. They help in reducing the risk of chronic diseases in human body and also help in increasing immunity.

How to Use: Consume a fresh orange or just extract some fresh orange juice to keep those free radicals away from you. To give it a twist you can add 1 cup of milk and water along with a few ice cubes. A drop of vanilla extract will add up to its essence and your orange cooler smoothie is ready! 

2. Prevents the Occurrence of Cancer

The latest study published in the American Journal of Epidemiology has found that consuming oranges and orange juice in the first two years of life can reduce the risk of developing leukaemia in children. A research found that oranges comprise of a healthy chemical D-Limonene which helps fighting against skin, breast, mouth, colon and lung cancers.

How to Use: Take fresh oranges and extract their juices in a mixer. Add black salt for taste and remain cancer free for your life.

3. Maintains Levels of Blood Pressure

Oranges are a great source of magnesium which has a great ability to cure the disturbed blood pressure levels. Consuming a fresh glass of orange juice daily will prove to be beneficial in maintaining your blood pressure.

-How to Use: A freshly prepared glass of orange juice can be beneficial for you. If you get bored of drinking it every day, use the orange zest with a salad which is going to help you in maintaining blood pressure levels accompanied by a great taste.

3. Treats Ulcers & Stimulate the Digestive System

Ulcers usually are present in the small intestine and stomach and cause constipation in the human body. A study in the Journal of the American College of Nutrition has found that people consuming high levels of vitamin C are less likely to get ulcers than those who are vitamin C deficient.

How to Use: Make an orange salad for yourself by peeling the white membranes and cutting it in halves. Mix it with 4 tsp vinegar, olive oil and sugar while adding mint, sliced onions and chopped cilantro. Add salt and pepper for taste. Eat healthy and get rid of ulcers.

4. Helps in Losing Weight

An orange a day makes you lose weight right away. Oranges are rich in antioxidants and have minimal levels of fats. If you consume oranges or a glass of fresh orange juice daily, the rate of metabolism becomes faster which in turn helps you in losing weight faster.

How to Use: Orange glazed carrots are perfect way of losing weight. Boil some carrots in a saucepan for 5 minutes and pour orange juice over them and mix well. For a better taste, you can add a pinch of salt and pepper to it. Ta da lose weight with oranges!

5. Makes your Skin Fresh & Beautiful

Everybody loves to have a flawless skin, but little did we know that consuming a glass of orange juice makes your skin fresh and beautiful. Collagen is an essential nutrient which acts as a support system for your skin. Vitamin C present in oranges helps to fight skin damage caused by pollution and improves the skin texture.

How to Use: Consume an orange in its raw form or directly apply the pulp on your skin for a few minutes and rinse it with lukewarm water after 15 minutes. What do you get? A flawless skin!

6. Prevents Anaemia

A decrease in the amount of red blood cells caused by the deficiency of iron is the main cause of anaemia in the human body. Oranges are a great source of Vitamin C and citric acid that help in the absorption of iron from the digestive tract.

How to Use: Make a spinach-orange salad that will help in providing you iron along with its absorption. Simply add spinach leaves and peeled oranges to your salad. Add some vinegar and olive oil to the same. Mix well and say bye bye to Anaemia!

7. Prevents the Formation of Kidney Stones

Oranges are a blessing in disguise, therefore consuming them help in preventing kidney stones. How? They are a rich source of citric acid and citrates that help to disrupt the formation of stones in the kidneys. People suffering from kidney stones are often prescribed Potassium Citrate, similarly citrate in oranges have a similar effect on kidney stones.

How to Use: Wheat is a great to prevent kidney stones and when mixed with oranges it works wonders. Make an orange French toast by mixing orange juice, orange zest and egg whites in a bowl and pour this mixture over the wheat bread slices. Bake these breads until they become golden brown. Have a delicious breakfast that will kick out the kidney stones.

8. Lowers Cholesterol

Aren’t oranges a wonder fruit? They also have a great effect in lowering the cholesterol levels. They contain a soluble fibre named pectin that helps in binding the cholesterol in the gut thereby preventing it from getting absorbed in the blood. It also comprises hesperidin which is flavanone that helps in reducing the cholesterol levels.

How to Use: Make an Almond-Walnut Mandarin salad which will help you in reducing cholesterol along with a great taste. Take a few leaves of lettuce, mandarin oranges, sliced onions, diced almonds and walnuts and mix them well in a bowl. Add seasoning like vinegar, honey dry mustard, celary salt, paprika and olive oil. Who said you can’t make your taste buds happy while lowering cholesterol levels?

9. Makes Hair Healthy

Vitamin C present in oranges helps in the formation of collagen that helps in promoting the growth of your hair. It prevents excessive hair loss and also helps in making the hair healthy and strong.

How to Use: Use an orange juice mask and revitalize and strengthen your hair. Squeeze one orange and lemon in a bowl and add one tbsp honey and olive oil in the mixture. Mix well and apply it on your hair along with massaging your roots with it. Rinse with lukewarm water and see the magic of orange juice.

Also Read: Benefits Of PearsBenefits Of Coconut

Nutritional Value of Orange Juice

Aren’t you amazed until now about how beneficial an orange is? Let us explain to you further about the nutritional value of orange juice.

Calories 110 kcal
Total carbohydrate 25 g 8%
Total Sugars 21 g
Dietary fibre 0.5 g 2%
Protein 2 g
Total fat 0.32 g 0%
Cholesterol 0 mg 0%
Vitamin C 82 mg 137%
Thiamin 0.28 mg 18%
Folate 45 mcg DFE 11%
Vitamin B6 0.13 mg 7%
Vitamin A 194 IU 4%
Niacin 0.70 mg 3%
Potassium 473 mg 14%
Magnesium 27 mg 7%
Calcium 25/350-500 mg 3%/35%-50%
Iron 0.42 mg 2%
Sodium 2 mg 0%


Also Read: Grapefruit Nutrition

Risks While Consuming Orange & Orange Juice

  • Excessive intake of oranges may cause abdominal cramps which may lead to diarrhoea
  • Consuming a larger amount of orange juice may lead to nausea, vomiting, heartburn, bloating, headaches and insomnia

How to Consume Orange Juice?

Are you bored of consuming orange juice daily? Here are some fun ways you can relish consuming orange juice-

1. Marinades

Mix the orange juice with delicious seasonings like garlic, oregano, thyme, pepper, basil, ginger, soy sauce, sesame oil and cilantro, to make a heavenly marinade for yourself.

2. Orange Ice Pops

Pour freshly prepared orange juice in your ice tray and freeze them for a few hours. Pop a few in your mouth or add it to your favourite yogurt flavour.

3. Orange Sauce

Use a deglaze pan and pour some orange juice and maple syrup in it. Heat it for a few minutes and a pinch of vinegar, garlic, ginger, chilli flakes and oregano. Your orange sauce is ready!

4. Orange Smoothies

Add some orange juice and milk in a bowl while whisking it with some fresh vanilla cream. To add a refreshing touch, add some mint leaves and ice cubes.

5. Orange Cake and Breads

It is very simple to make orange cake and breads, all you have to do is replace water with orange juice.

6. Salad Dressings

While making a veggie salad or a fruit salad, you can peel some oranges and add them to your salad. You can also add some orange zest to add flavours to it.

Fun Facts About Oranges

  • In the year 2010, Brazil grew over one third of the world’s total oranges.
  • There are over 600 varieties of oranges in the world.
  • The white orange blossom is the state flower of Florida.
  • There are 10 segments inside an orange.
  • Orange peels are used by farmers as a slug repellent.
  • Oranges are around 10 thousand times more acidic than the pH of blood
  • 88% of an orange consists Vitamin C
  • Christopher Columbus was the first person to bring orange seeds to America in the year 1493


We are sure you are equally astonished just like us about the awesome benefits of oranges. So, including orange juice in your diet will drastically have a positive impact on your health. Happy Oranges!

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