What vitamins are found in an orange, is the zest of this citrus fruit useful?

Orange is an extremely healthy fruit; it contains beta-carotene, folic acid, B vitamins, ascorbic acid (vitamin C), vitamins H and PP, as well as minerals necessary for the normal functioning of the body – potassium, zinc, iron, molybdenum, calcium, magnesium, phosphorus and sodium.

It is worth noting that, despite the sweet taste, oranges retain a fairly low glycemic index, which ranges from 31 to 51 units, depending on the variety. In addition, one medium-sized fruit contains approximately 18% of the recommended daily intake of dietary fiber, presented in the form of cellulose, pectin, hemicellulose, and lignin.


Protection of the cardiovascular system. The flavonoids found in oranges can help prevent heart disease. In the course of scientific research, it turned out that flavonoids have anticoagulant properties and also help stabilize blood pressure and cholesterol levels, which is very important for maintaining the health of the heart and blood vessels. Potassium prevents arrhythmias and reduces the risk of death from cardiac diseases. 

In addition, oranges contain large amounts of vitamin C, fiber, folic acid, and choline, which also benefit the cardiovascular system and strengthen the heart muscle. Oranges have antioxidant, hypoglycemic, and lipid-lowering effects, helping slow down the chronic inflammatory processes triggered by free radicals. Some doctors even believe that regular consumption of oranges may be one way to reduce the risk of hypertension in the elderly.

orange juice
orange fruit
is orange juice good for you

Decreased cholesterol levels. Due to their high fiber content, oranges help to reduce the level of so-called “bad” cholesterol in the body, that is, low-density lipoprotein. To get the effect, eating only one large fruit daily is recommended.

Benefits for the immune system. Vitamin C, which is rich in citrus fruits, helps to neutralize free radicals, which are often the cause of many serious diseases, including cardiological and oncological ones. The ascorbic acid in oranges can destroy harmful bacteria and increase the body’s ability to resist various viruses and infections, while acetylsalicylic acid helps lower the temperature. From the preceding, we can conclude that oranges, like other citrus fruits, are the best natural prevention and protection against seasonal diseases (flu and SARS).

Benefits for vision. The chemical composition of these citrus family members (and, in particular, the rich content of vitamin A) helps prevent age-related eye diseases, improve the quality of night vision, slow the progression of macular degeneration, and prevent the development of cataracts. This was found in the course of an Austrian study. In addition, plant pigments flavonoids (to which the orange owes its orange color) have a beneficial effect on the condition of small vessels, including those responsible for eye health.

orange juice
orange fruit
is orange juice good for you

Help in the fight against excess weight. As you know, citrus fruits have a unique property to tame excessive appetite while having a low glycemic index. This is why many nutritionists recommend oranges as a daily snack. In addition, oranges boast a high content of fiber and vitamins and a sufficient amount of glucose, which is slowly absorbed, which is also important when dieting.


Antioxidants in oranges slow down the aging process, improve the condition of hair, nails, and skin, and protect against the environment’s harmful effects and UV radiation. One orange a day can activate collagen production; thanks to this, skin tone will improve. 

Vitamin C benefits the secretion and quality of sperm, so men are advised to regularly include citrus fruits, including oranges, in their diet. This is especially important during the period when conception is planned.

In addition, the antioxidants in oranges help reduce the risk of developing cardiovascular disease.


  • Orange peel contains a significant amount of citric and pectic acids, which are natural antiviral agents, so it can treat SARS and relieve symptoms – cough, nasal congestion, and headache.
  • Phytoncides help the body resist pathogens, so citrus fruits in the diet speed up the wound-healing process

orange juice
orange fruit
is orange juice good for you
  • It is also worth noting that the zest is rich in essential oils, which are excellent anti-inflammatory and antimicrobial agents and improve digestive processes, regulate the release of acids in gastric juice, and relieve nausea and heartburn. Moreover, orange peel essential oils strengthen the immune and nervous systems, which is especially important for people with insomnia, panic attacks, and daily stress. There are even studies that confirm that citrus essential oils can improve memory.
  • From the preceding, zest, like the orange itself, is good for the body and can become an integral part of the diet. Zest can be added to salads, meat sauces, and also brewed with tea. It is important to remember that the zest must be thoroughly washed before use.


  • First, it is worth noting that we can talk about the benefits only with a direct reference to natural juice, which was squeezed out no earlier than 10 minutes before consumption. In this case, the body will absorb vitamin C – one of the most useful elements of an orange -. At the same time, it is recommended not to strain the juice and drink it with pulp to retain the maximum fiber. However, you need to understand that even in this case, a glass of juice will significantly lose dietary fiber to a whole orange.
  • Be that as it may, natural orange juice has a diuretic, hypotensive, hematopoietic, vasoconstrictive, and hemostatic effect on the body.
  • For the beneficial properties of this citrus drink to be fully manifested, it is important to know how to drink it correctly and follow the recommended daily allowance. Healthy people should drink orange juice in the morning, not on an empty stomach, but during breakfast (during or after a meal).
  • Drinking orange juice on an empty stomach is not recommended, because it can provoke heartburn, especially in people with high acidity of gastric juice. The exception is people with low acidity of gastric juice.
  • Contraindications to this drink are peptic ulcers of the stomach or duodenum, acute pancreatitis, hepatitis, and colitis.
  • Due to its acidity, freshly squeezed orange juice damages tooth enamel by creating a thin acid film on the surface, thereby destroying it. To prevent this side effect, drinking fresh juice through a straw is recommended.
  • Also, do not forget about the allergenicity of the product, which is especially dangerous for young children and pregnant and lactating women.
  • The maximum recommended dose of natural orange juice is 250-300 ml serving.
orange juice
orange fruit
is orange juice good for you


First of all, oranges should be abandoned for people suffering from diseases of the stomach and intestines. These diseases include ulcers, gastritis with high acidity, and frequent bowel disorders. Children and pregnant and lactating women should use oranges cautiously, as this product can cause an allergic reaction. In addition, oranges adversely affect tooth enamel, so rinse your mouth thoroughly with water after eating them.


In the course of scientific research, it was found that orange peel in the composition of face masks can prevent inflammatory reactions in skin cells provoked by exposure to ultraviolet radiation. Such masks help slow the aging process, reduce puffiness, improve skin tone, and activate collagen production.


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