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To lose weight, you might think that you need packed healthy food with supplements and nutrients to be included in your diet. Maybe it depends. But apart from those so-called healthy foods, how many of you know that oranges are actually a secret weight-loss food? Other than that there are other health benefits of orange juice as well as oranges. Most fruits and vegetables are excellent nutritional foods that are low in calories, and high in fiber. But some properties make oranges unique and effective fat-burning fruit and this is why you can find this ingredient in supplements and slimming pills. So let’s see why you should include oranges in your diet? 

health benefits of orange juice

Oranges are mostly consumed as snacks but they can also be added as an ingredient in various dishes. They can be sweet or bitter with firm and smooth textured skin, either heavy or lighter in size. 

Why do you need to eat oranges?

Vitamins and minerals including protein, magnesium, fiber, protein, vitamin E, potassium, vitamin C, and various others are contained in an orange. 

Your body doesn’t produce vitamin C and doesn’t store them, so the only way you get it is by eating citrus fruits. You should include plenty of fruits to gain them. So one medium-sized orange gives you 70 mg of vitamin C. This helps to protect the cells from damage, helps in easy absorption of iron, boosts the immune system, heals wounds, and helps to fight cancer. Oranges are consumed as juice and it remains an important part of a healthy breakfast. And it helps in starting the day healthily. 

The reason to eat oranges

It is an antioxidant that helps in protecting the skin from damage and slows down the aging of the skin. If you eat an orange a day, you can look younger even at the age of 50. This supports the production of hemoglobin and is capable of keeping the blood pressure under check. According to some studies on prescription drugs,  oranges can lower cholesterol. Oranges are rich in fiber and so they can keep the blood sugar level under control diabetes patients can consume oranges as a healthy snack. Moreover, you can keep your eyes healthy by consuming oranges. 

History of oranges

Oranges were initially grown,  in the North-Eastern part of India, Southeast Asia, and in the south of China.  In 2500 BC,  it was first cultivated in China. Romans took young orange trees from India in the first century AD. Christopher Columbus brought the seeds in 1493 and planted the orchards in Haiti. Then oranges reached Panama, Mexica, and then Brazil. 

How do oranges help in weight loss?

oranges help in weight loss

Orange fruit has a high content of water which is almost 87%.   During the winter season, we drink less water, so oranges are capable of playing an important role in keeping the body hydrated.  It helps in weight loss because it is loaded with fiber and it keeps you full in between the meals. As oranges consist of water-soluble vitamins it helps in preventing obesity.  This nutrient will reduce soreness and promote Glycemic control and increase the fat-burning process. 

One large orange is expected to have about 85 calories and can provide about 130 percent of vitamin C, 6 percent of calcium, and 2 percent of vitamin A for the day. 

Health benefits of orange juice and orange

When you eat an entire orange, it contains Vitamin C, less sugar, and more fiber content while it helps in controlling the portion. It comes in a ready-made portion together with all the benefits of vitamins and fiber with less amount of sugar. Moreover, it would be an easy swap if you want to lose weight. Try getting a bag of oranges on your way to have them for your breakfast.

Health benefits of orange juice


Orange juice is seen as a healthy source of vitamins and other nutrients. Also, the juices come in a good package with a long shelf-life. Consumers find orange juice a healthy source of vitamins and other nutrients that promote health. The orange juice offers convenient packaging and long shelf life. The studies show that the health benefits of consuming long-term orange juice will lower the total cholesterol levels and prevent the increase in toxic compounds after meals that are high in carbohydrates and fats. 

But if you are going to consume orange juice at high levels, it is not safe due to the high sugar level and it is associated with a high risk of type 2 diabetes and cardiovascular diseases

Orange juice recipes 

It takes a little more effort to make a fresh-squeezed orange juice than picking up a juice box from a store.  It is worth making orange juice at home because you will feel the difference in the quality of flavor and freshness from buying the juice at home. You feel it is sweet and fruity with no added sugars.  When making orange juices at home you can choose between orange juice with pulp or without pulp.  The truth is you will get full of vitamins and health benefits by making sugar-free orange juice

How to make it?

If you are using a juicer, prepare the oranges by peeling them and then chop them into small parts to fit your juicer. Feed a few into your juicer at a time. 

If you are using a blender, peel the oranges and discard the seeds. Add the oranges to the blender and add a little water to help them blend. Then sieve the resulting pulpy juice through a nut milk bag.

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