While oranges vary in size, let's look at the nutritional value of a 100 gram orange (roughly the size of your fist). This tasty snack is only about 50 calories and contains about 85% water, making it a very diet-friendly fruit. Oranges are about 12% carbs, mostly from the natural fruit sugars, and have 5 grams of fiber. They even have nearly 2 grams of protein, which is high for one piece of fruit.
Of course, oranges are well known for being high in vitamin C. In fact, our 100 gram orange provides more than 80 percent of the recommended daily value of this important nutrient. Vitamin C is important for preventing cell damage and is particularly associated with a decreased risk of colon cancer. It can also diminish inflammation associated with arthritis, asthma, and other uncomfortable conditions. Oranges are also a great source of potassium, which is essential for muscle growth and health. A single orange has roughly 10% of your daily potassium needs.
Oranges are also loaded with bioflavanoids and carotenoids, which are known to protect the body from cancer, as well as phytochemicals that fight heart disease. Oranges are also high in herperindin, which is associated with lowering blood pressure and cholesterol.
Ultimately, oranges are one of the world’s most common and healthiest fruits. Studies have shown that oranges, with their high fiber and water content, can suppress your appetite for up to four hours. Wow, I'm going to go grab on right now! Grab an orange today too and make them a part of your daily diet.
Until next time, all the best in health and fitness.
- Coach Jenn