The benefits of oranges aren’t an undiscovered topic, but the perfect time to eat them surely is. It is believed that oranges are the “gold” when eaten during the morning. Take care of the best time to eat oranges and let the citrus explosion burst in your mouth to give unlimited health benefits, from immune boost to cancer prevention and better sleep.
Nutritional Value of Oranges
The citrus punch of oranges imparts essential nutrients that are responsible for the health benefits of the fruit. 1 medium-sized orange, along with 60 calories, gives;
| Nutrient | Quantity |
| Fiber | 3 grams |
| Sugar | 12 grams |
| Protein | 1 gram |
| Vitamin A | 14 micrograms |
| Vitamin C | 70 milligrams |
| Calcium | 6% of your daily recommended amount |
| Potassium | 237 milligrams |
| Carbohydrates | 15.4 grams |
The nutrients and vitamins don’t end here. Oranges are also rich in flavonoids, carotenoids, and antioxidants.
Reality Check: Different types of oranges have different calories. The blood orange is the sweetest and most calorie-containing as well.
Best time to Eat Oranges- The “Golden” Hour
Research studies indicate that the best time to consume oranges is late morning or mid-afternoon. You can also eat a full orange or squeeze it into a glass of juice 20-30 minutes after lunch.
Eating oranges in the morning helps you better absorb nutrients and keeps your energy levels up. They also bridge the gap between lunch and post-lunch dessert cravings. Ideally, the right time to eat oranges can also be on an empty stomach, which means after fasting, between meals, or for breakfast, to ensure the optimal absorption of vitamins and nutrients.
Caution: Avoid eating oranges on an empty stomach with a nutritionist’s consultation if you have an ulcer or GERD.
Health Benefits of Eating Oranges
Adding oranges daily to your diet boosts the immune system, promotes skin health, prevents cancer, and improves overall well-being. Consuming oranges at some specific times of the day can enhance these properties.
Benefits of Eating Oranges at Night
Incorporating oranges into your nighttime routine can provide several health benefits. Here’s how eating oranges at night can be advantageous:
1. Promotes Better Sleep
Oranges contain natural sugars and carbohydrates that can help promote better sleep by increasing melatonin levels in the brain. Eating an orange at night can serve as a healthy sleep aid due to the huge amount of Vitamin C and potassium in them. Potassium in oranges also helps relax the muscles and reduce anxiety that can interfere with sleep.
2. Aids in Digestion
Oranges at night can regulate the gastrointestinal system. They are extensively rich in fiber, which can help reduce constipation and keep food moving through the digestive tract. The high water content in oranges also promotes a healthy digestive system by detoxifying it and reducing bloating and excess water retention.
3. Reduces Inflammation
The antioxidants in oranges help reduce inflammation, which can be particularly beneficial at night when the body is in recovery mode. This can lead to improved overall health and quicker recovery from daily stresses. The disease-fighting polyphenols in orange peel reduce oxidative stress, swelling, and pain in the body.
4. Supports Weight Management
Eating oranges at night can help control late-night cravings and provide a low-calorie, nutrient-dense option for those on a diet or looking to manage their weight. The fiber content in the fruit also promotes a feeling of fullness, reducing overeating.
Note: Eating oranges before bedtime can cause acidity in some people, so be cautious, as nighttime oranges may not suit you well.
Benefits of Eating Oranges on an Empty Stomach
Starting your day with an orange can provide a lot of health benefits. Here’s why eating oranges on an empty stomach is beneficial:
1. Boosts Immune System
The high vitamin C content in oranges boosts the immune system, helping the body fight off infections and illnesses. Oranges have also been studied as an effective natural ingredient for preventing viral infections, including COVID-19. The benefits of eating oranges on an empty stomach also include the growth of “good bacteria and white blood cells,” which promotes immunity.
2. Improves Nutrient Absorption
Consuming oranges on an empty stomach can enhance the absorption of vitamins and minerals, ensuring you get the most out of this nutritious fruit. This can lead to better overall nutrient uptake throughout the day.
3. Hydrates the Body
Oranges are made up of about 86% water, making them an excellent way to hydrate your body first thing in the morning. Proper hydration is essential for maintaining energy levels and overall health. It reduces stress, dehydration, and an overall effect of sickness due to water deficiency in the body.
4. Improves Heart Health
Oranges are beneficial for heart health due to their fiber, potassium, and antioxidant content. They help lower cholesterol levels, manage blood pressure, and improve overall cardiovascular health. Oranges also reduce body stress, which makes your heart healthy and prevents cardiovascular risks.
5. Enhances Skin Health
Skin products and Vitamin C-containing oranges go hand in hand. This is due to their ability to boost collagen production, reduce wrinkles and dark spots, and hydrate the skin. The watery base of the fruit makes it a good addition to your empty stomach for the removal of toxins and wastes from the body, thus making skin glowy and refreshing.
5. Prevents Cancer
A research study published by the American Institute of Cancer Research states that citrus fruits like oranges prevent cancer due to vitamin C and phyto compounds present in the fruit. The terpenes in orange peel also reduce the incidence of tumors in the body.
Ways to Incorporate Orange into Your Diet
Countless different types of oranges, from sweet Blood to bitter Seville oranges, can be incorporated into your diet in endless ways.
- Morning: Enjoy an orange or a glass of freshly squeezed juice to start your day, or eat raw orange to kickstart a healthy day.
- Day: Add orange slices to your salads or enjoy them as a standalone snack. Add orange peel to your cake and enjoy it with a cup of tea.
- Night: Mix orange juice with water for a refreshing detox water or make orange rolls to curb your midnight cravings.
Oranges During Morning or Night?
Oranges are citrus fruits with countless health benefits. The best time to eat oranges is as a morning breakfast or on an empty stomach. Evaluate your health to find the best time that suits you based on your medical conditions, and let the sweet and sour punch fuse in your body to improve your skin, immune system, and much more.
FAQs
How Many Oranges Can You Eat a Day?
Eating 1-2 oranges a day is considered safe as it provides sufficient nutrients and vitamins to the body. Avoid eating more than 4 oranges in a day to avoid side effects and blood sugar surge.
What Happens if You Eat Too Many Oranges?
Eating too many oranges can cause digestive issues like diarrhea due to their high fiber content. Excessive consumption of the fruit can also cause an overdose of vitamin C, leading to stomach cramps.
Are Oranges Good to Eat Before Bed?
Oranges are healthy to be consumed at night but with caution. The citrus fruits like oranges can cause your stomach to produce excess acids that can lead to discomfort during sleep.
