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Are Oranges Good for Weight Loss? Discover the Benefits
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Are Oranges Good for Weight Loss? Discover the Benefits

Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD
Published on 2022 August 17
49 Views
4 min

Whole fruits are essential for a good weight loss diet plan. But can the citrus fruit help you shed unwanted pounds? We cover the weight loss benefits of oranges, the fruit vs. fruit juice, and the risks of eating too many.

are oranges good for weight loss

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The orange is a nutrient-dense citrus fruit favored for its naturally sweet and sour taste. 

They can be eaten raw after peeling the skin, cooked, or squeezed to make juice, a delightful breakfast drink. The rind is often zested and used in baking recipes as it brings a tangy flavor to cooking. 

Due to their high vitamin C content, many people consume oranges for the health benefits they bring. The antioxidant properties help protect the body from cellular damage, boost the immune system, and fight cancerous free radicals. But can oranges help you lose weight? 

In this article, you will find out if eating oranges can support weight loss.

Are Oranges Good for Weight Loss?

Oranges are a good weight loss fruit because they have a high fiber and low-calorie content. They are a filling food choice, as fiber creates satiety, leaving you feeling fuller for longer. The natural sugars found in oranges can also satisfy a sweet tooth, preventing you from snacking on foods with refined sugar that can contribute to weight gain.

In curbing hunger pangs, oranges can promote overall weight loss. They are naturally low in calories, perfect for adding a burst of flavor and nutrients to a low-calorie diet. Swapping refined foods for whole fruits can reduce your calorie intake, increasing your weight loss potential.

Benefits of Oranges for Weight Loss

As we’ve briefly covered, including oranges within a healthy diet can aid your weight loss efforts. Let’s look more closely at 4 amazing benefits of oranges that can boost your results. 

#1 Source of vitamin C

Oranges are an incredibly rich source of vitamin C, a water-soluble vitamin prominent in citrus fruit and other fruits. Also known as ascorbic acid, the vitamin has several functions, including tissue repair, maintaining healthy skin, and enhancing wound healing

Studies show that an adequate intake may increase your ability to burn body fat during exercise, while a deficiency may hinder body fat loss. So, adding oranges to your daily diet will ensure a plentiful dose.

#2 Boosts collagen production

As vitamin C plays a critical role in the body’s collagen production, consuming oranges boosts collagen synthesis. Collagen is the most abundant protein and makes up the skin, bones, tendons, and ligaments. 

Collagen is a protein that may increase satiety, allowing you to eat less food comfortably. As an essential component of your muscles, collagen can help increase muscle mass, increasing the number of calories you burn. Burning more calories contributes to losing weight. 

#3 Has fiber

Oranges provide a healthy dose of fiber. One orange contains 2.8g of dietary fiber, approximately 10% of the recommended Daily Value for adults on a 2000-calorie diet.

Fiber has several health benefits. It normalizes bowel movements, helps lower cholesterol levels, and helps control blood sugar. High-fiber foods are more filling, so you’re likely to remain satisfied for a more extended period.

#4 Anti-inflammatory properties

Oranges are loaded with phytochemicals, including carotenoids and flavonoids that boast anti-inflammatory effects. 

Chronic inflammation can contribute to certain diseases that may complicate weight loss, such as heart disease, diabetes, and metabolic syndrome. An anti-inflammatory diet can help reduce inflammation.

Whole Orange vs. Orange Juice for Weight Loss – Which Is Better? 

Whole oranges and orange fruit juice are both healthy sources. However, they differ in terms of nutritional content. If weight loss is your goal, it’s best to consume the whole fruit for the following reasons.

Store-bought fruit juices often contain added sugar, quickly turning a supposedly healthy drink into an enormous sugar hit that may contribute to weight gain. The whole fruit, on the other hand, contains only natural sugars. Choosing natural sugars over sweetened drinks supports weight loss.

The fruit juice also contains less fiber and more calories. One cup of orange juice contains 112 calories and less than 1g of fiber.

Risks of Eating Too Many Oranges 

Oranges are unlikely to harm your health when eaten as part of a balanced diet. But too many may cause problems. 

Oranges are naturally acidic, which can cause acid reflux and may worsen symptoms of GERD (gastroesophageal reflux disease). Meanwhile, large doses of vitamin C may cause digestive distress, including nausea, vomiting, and diarrhea. 

As oranges contain potassium, they should typically be avoided by those with chronic kidney disease following a renal diet. This is because potassium can build up in the blood when the kidneys don’t work, causing changes to the way your heart beats.

If you are concerned about your intake of oranges, you can seek professional medical advice.

FAQs

Do oranges burn belly fat?

Oranges may increase your potential to burn belly fat when combined with regular physical activity by increasing your vitamin C intake. Although further research is required, low levels of the vitamin have been linked to increased belly fat.

Can eating oranges make you gain weight?

Oranges contain calories, and eating copious amounts of calories can cause weight gain. However, oranges have lots of fiber that keeps you feeling full for longer. Therefore, it is unlikely that you will gain weight from eating this fruit.

What happens if I eat oranges every day?

If you eat oranges daily, you can benefit from the many nutrients they contain. Oranges help regulate bowel movements, promote healthy skin and eyes, and boost your immune system, among other advantages. Eating too many, however, may cause adverse side effects.

A Word From Our Nutritionist

Oranges are a vibrant citrus fruit containing essential nutrients like fiber, potassium, magnesium, and vitamin E.

In addition to boosting the immune system and protecting against cellular damage, oranges have several properties that may support weight loss. They are low in calories, have a low GI (low glycemic index), and help keep blood sugar and cholesterol in check.

It’s worth noting, however, that oranges won’t single-handedly reduce your body weight. Burning fat, especially stubborn belly fat, calls for a balanced diet alongside regular physical activity to create a calorie deficit, whereby you burn more calories than you take in.

Conclusion

Good news. The juicy fruit loved by many can support your weight loss journey by increasing satiety, boosting collagen production, and reducing inflammation.

It’s important to include oranges as part of a healthy diet to benefit from the weight loss properties fully. Eating fruit doesn’t serve as a magic solution to shedding pounds, but it can contribute to better overall health.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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