Discover the Amazing Benefits of Orange for Skin
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Oranges are a type of citrus fruit belonging to the Rutaceae family. They are known for their sweet and tangy flavours, which are a signature of citrus fruits. Oranges are also known for their high vitamin C content, which is essential for boosting the immune system and skin health.
Oranges originally originated from Southeast Asian countries, but due to popular demand, they are now grown globally in varied climates. Oranges are not only delightful in taste but also have many health benefits. There are multiple types of oranges available globally.
Benefits of Orange for Skin: Insights from Diet4uWellness
Valencia Oranges
These types of oranges have the highest juice content in each piece. Thus, they are often used for juice-making purposes, even commercially.
Blood Oranges
They are known for their deep reddish flesh inside. Their flavour is unique and distinguishable, quite different from the typical citrusy flavour and aroma.
Navel Oranges
These are readily available in the Indian subcontinent. In nature, they are known for their easily peelable skin and seedlessness. They can be eaten fresh.
Mandarins
These are smaller in size than other oranges. They are easier to peel and generally sweet.
However, this classification can misguide one into thinking that oranges and their types can only be consumed fresh and raw. This is not true, as oranges are used in cooking, baking, and sometimes as flavouring and sweetening agents.
Nutrient Content in Oranges: Explore the Benefits of Orange for Skin Health
Oranges are rich in Vitamin C, and this article by DIET4UWELLNESS provides a detailed list of all the nutrients present in oranges.
| NUTRIENT | AMOUNT |
| Vitamin C | 70 mg |
| Carbohydrate | 15 gm |
| Protein | 1.2 gm |
| Fat | 0.2 gm |
| Dietary Fibre | 3 gm |
| Potassium | 237 mg |
| Folate | 40 ug |
| Vitamin B1 | 0.1 mg |
| Total Calories | Roughly 62 calories |
How to Consume Orange Daily: Unlock the Benefits of Orange for Skin Health
Incorporating oranges, especially for those who do not like fruits, might be a task. Listed below is how one can consume oranges daily in one’s diet.
- Fresh oranges: One can simply consume one full orange containing 7-8 slices as part of a breakfast meal. It would be a refreshing and nutritious start to the day.
- Fresh orange juice (homemade): DIET4UWELLNESS mentioned this recipe in this article. This recipe can be followed and stored in the refrigerator multiple times. As juices do not have roughage, it is better to consult a dietician like board-certified dietician Dt. Rukhsana Azhar to see if juice can be supplemented instead of fresh orange slices.
- Oranges as toppings for breakfast cereals: If you consume cereals like oats, smoothies, muesli, and cornflakes, you can cut small slices of oranges and use them as toppings.
- Desserts: Oranges could be used in fruit salads, along with kiwi, grapes, blueberries, dragon fruit, and, if possible, mangoes.
- Dried Orange slices: Orange slices are a snack option. They can be easily prepared in the home by sun-drying.
- Infused Water: Citrus water can be made by putting slices of oranges in a bottle of water.
RECIPE OF ORANGE JUICE
Orange juice is one way of consuming oranges daily. It would give all the nutrients minus the roughage. Even though it is best to have oranges fresh, in their purest form, a glass of orange juice is beneficial. A quick and easy recipe for orange juice is mentioned below:
Ingredients:
- 4-6 small-medium sized oranges
- Sugar or honey or jaggery powder
- Water
- Ice cubes
- Mint leaves (optional)
Recipe:
- At first, the oranges are washed properly under cold, running water to remove dirt and chemicals.
- Then comes the most crucial part: juicing. Juicing can be done either in a mechanically operated juicer mixer or by hand. If one has a juicer, the oranges are to be peeled first and then fed into the specific compartment through the juicer. This is an easier and quicker way of juicing. However, if a juicer is not available, one could also use one hand to squeeze the oranges with the palm, releasing more juice. Also, a hand juicer can be used.
- The juice obtained is then strained using a strainer to separate the seeds. If eaten, the seeds can be bitter to the taste.
- Orange juice is generally tangy. Sugar or honey could be added to adjust the sweetness to one’s taste.
- The juice should be adequately stirred to dissolve the sugar.
- The juice can be stored in the refrigerator and served chilled.
Top Benefits of Orange for Skin: Why Eating Orange Promotes a Healthy Glow
Some of the benefits of orange for skin have been listed down below:
Antioxidant properties
Oranges’ antioxidant properties help neutralise harmful free radicals that can harm the skin and lead to premature ageing. These antioxidant properties also help protect the skin from environmental stressors like UVA and UVB rays.
Rich in Vitamin C
Oranges are excellent sources of Vitamin C, which is essential for brighter and clearer skin. Vitamin C also helps with skin elasticity, reducing the chances of premature ageing.
Brightening Effects
Vitamin C, present in oranges, helps lighten dark spots. As a result, vitamin C is present in many skincare products nowadays. It also reduces hyperpigmentation and helps with detaining.
Skin Exfoliation
Orange peels can be used as an exfoliant, producing ample exfoliation.
FAQs Related to benefits of orange for skin
How many oranges are to be consumed for better skin health?
More than the quantity, it is essential to consume at least 1-2 oranges regularly.
Are oranges beneficial for all types of skin?
Yes. Oranges are generally beneficial for all skin types. However, as oranges contain certain quantities of acids, excessive use might make the skin dry. It is best to consult a dietician before consuming oranges to improve the skin.
Can oranges be used topically for better skin?
Yes, orange peels can be used topically as a natural exfoliant. They help scrub the skin by removing the layer of dead skin cells, giving it a brighter look.
How long does it take to see skin benefits after consuming oranges?
Oranges, when consumed fresh and in their natural form, take time to show visible benefits. It takes at least a few weeks of regular consumption to see actual improvements.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
