What is the Best Time of the Day to Eat Oranges?
Oranges are juicy, vitamin C-rich fruits that are perfect for fighting ailments. There has always been an Italian saying that “the orange is gold in the morning, silver at lunchtime and lead in the evening” but how true is this? The saying has no real scientific backing or validity. But oranges are indeed very beneficial for the health of any consumer. It is also beneficial to know that there are certain times of the day that it is preferable to eat these fruits, fresh, whole or as a refreshing and delicious juice. This is especially important to fully enjoy the many beneficial properties. Then, we answer what is the best time of the day to eat oranges?
What is the best time in the day to enjoy an orange?
In order to fully absorb all the beneficial nutrients that are present in oranges, some people say it is best to eat them when on an empty stomach. This usually applies to the morning for breakfast, after fasting overnight or as a healthy snack between meals. Eating oranges at these periods ensures that the body gets filled up with vitamins, minerals, antioxidants and fibre, in essence getting the full benefits of the fruit. Although, people with ulcers in their digestive tracts are not advised to do so. Oranges have a very strong detoxifying and draining action which is a powerful anti-cancer and natural anti-inflammatory due to its high flavonoid and vitamin C composition.
Are oranges harmful when eaten in the evening?
There is a saying that oranges can be heavy on digestion if eaten after meals and most especially in the evening. However, this claim has no real scientific basis. If an individual is not suffering from any health challenges, oranges can be eaten at any time, even after meals. But it is important to keep the consumption of oranges after meals under control if the individuals have stomach problems, like gastritis and acid reflux. In these instances, the natural acidic composition of the citrus fruit may increase the burning sensation in the sternum, which is very typical of these conditions. This can occur especially after the consumption of heavy meals that already weigh the digestion down.
What is the best way to eat oranges?
Oranges are famous for making delicious freshly squeezed juices. So many people often wonder what the best way to enjoy oranges is, whether whole or as fresh juice. Preference plays a major role in the answer to the best way. This also derives from personal habits and the occasion of consumption. For example, there is no problem with eating the orange in wedges at home, while it may be more convenient to carry it as a juice when the individual is away from home.
The juice needs to be consumed quickly in order to reap the full benefits of vitamin C. This is because vitamin C is very delicate and rapidly degrades in contact with air or heat. This is why the amount of vitamin C in orange juice that is not immediately consumed tends to be reduced by more than 40% compared with the whole fruit. If an individual is not drinking the fresh orange juice within a few minutes, the best way to eat an orange is as a fresh fruit, whole and in segments after peeling, especially in the morning or as an energizing snack between meals. Oranges can also be a perfect ingredient for many delicious dishes.
What are some of the health benefits of eating oranges?
Oranges are known to possess several health benefits, and a whole orange is more nutritious and healthy than an orange juice. This is because of the presence of fibre in the whole orange. One cup of orange juice or 240ml has the same amount of natural sugar as two whole orange juice but is less filling due to the low fibre content. The fibre helps in bulking up the stool and can prevent constipation. The fruit is also a better alternative in weight loss efforts as the juice consumption can become excessive and may lead to excess calorie consumption. Some of the benefits of eating oranges include:
Rich in vitamin C
Oranges are an excellent source of vitamin C. One orange can offer over 100% of the daily value of vitamin C. A healthy intake of vitamin C is associated with a reduced risk of colon cancer as it helps in the elimination of free radicals that cause damage to the DNA.
Prevents skin damage
The antioxidants in oranges also function to protect the skin from the damage that is caused by free radical damage known to cause signs of ageing.
Lowers cholesterol
There is a class of compounds that are found in citrus fruit peels called polymethoxylated flavones, and they have the potential to lower cholesterol more effectively than some prescription drugs without side effects.
Promotes good heart health
The beneficial nutrients present in oranges can reduce the risk of heart disease, especially if the fruit is consumed within the permissible limit. Since oranges can regulate blood cholesterol levels, which is the reason behind most heart ailments, it is linked to good heart health.
Lowers the risk of cancer
Oranges contain a compound called D-limonene, which has been said to prevent the development of cancers like skin, breast and even lung cancers. The vitamin C, fibre content and the antioxidants present in oranges are crucial in the fortification of the body’s immunity and protection against cancer. Though more research is required to know exactly what quantities of fibre, nutrient or oother present compounds can effect enough cancer protection(1).
Good for eye health
Oranges are a rich source of carotenoids. The vitamin A that is present in them plays an important role in keeping the mucus membrane in the eyes healthy. The vitamin is also responsible for preventing age-related macular degeneration, which can lead to complete blindness. It also helps in the light absorption of the eye.
Very helpful against constipation
Oranges have both soluble and insoluble fibre. This helps in keeping the intestines and the stomach functioning smoothly, preventing irritable bowel syndrome. Additionally, fibre helps prevent constipation to a great extent.
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