Oranges are a popular citrus fruit with many health benefits. Like most fruits, oranges are relatively low in calories and high in nutrients, making them a good addition to a healthy diet for weight loss. They also have a high fiber content, which can make you feel full longer, so you eat less.
Calories
You can snack on an orange without worrying about high calorie content. According to the Centers for Disease Control and Prevention, a medium orange contains just 65 calories. It also has zero grams of fat.
Fiber
Foods that contain water and fiber increase the volume of the food, which can help make you feel full. Fruits have high water and fiber content. According to the Mayo Clinic website, oranges are an especially good source of soluble fiber, which can help improve cholesterol and blood sugar levels.
Selection
When choosing an orange, look for one that is firm and heavy for its size with bright skin. You can store oranges at room temperature or in the refrigerator for up to two weeks. Choose a whole orange over orange juice, because orange juice does not have as much fiber as a whole orange.
Other Benefits
Citrus fruits such as oranges are good sources of vitamin C, which can help boost your immunity. According to the Centers for Disease Control and Prevention, one orange contains 140 percent of your recommend daily amount of vitamin C. Oranges also contain calcium, thiamin, niacin, potassium and magnesium.
Healthy Diet
Eating oranges is not all that is necessary for weight loss. According to the Office of Dietary Supplements, it is important to have a varied diet with lean meat, fish, beans, eggs, nuts, fruits, vegetables, whole grains and low-fat dairy. It is also important to keep your diet low in saturated fat, transfat, cholesterol and salt.
References
- MayoClinic: Healthy diet: End the guesswork with these nutrition guidelines
- Centers for Disease Control and Prevention: Can Eating Fruits and Vegetables Help People to Manage Their Weight?
- Office of Dietary Supplements: Vitamin C
- Centers for Disease Control and Prevention: Fruit of the Month: Oranges
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