Navel Orange Calories Nutrition Facts And The Ideal Dietary Tips

Navel Orange Calories – Why do you have to add fruits to your diet? Simply, it means you are lowering the diabetes matter. In fact, fruits reduce heart disease. You should also consume it to prevent some cancers. Besides, this information is from the U.S. Department of Agriculture. Navel orange can be the example. Navel orange calories are low. Therefore, it is a good choice to complete your day.

For healthy adults, we need 1 1/2 to 2 cups of any fruit per day. Navel orange calories are perfect for a low-carb diet. It is a healthy fruit option with the high level of potassium, fiber, as well as vitamin C. If you love to eat oranges, navel oranges can be your choice.

Navel Orange Calories And Serving Size

So, navel orange is from nature. Of course, it is not easy to determine the ideal serving size. You cannot easily calculate the calories per serving from a navel orange. According to the USDA Nutrient report, navel orange calories in a 2 7/8-inch diameter are 69.

navel orange calories

What Will You Get When You Consume Navel Oranges?

1. Carbohydrates, Protein, and Fat

In a 2 7/8-inch diameter of the navel orange, it provides 17.5 grams of carbohydrates. It also provides 3 grams of fiber and 1 gram of protein. However, it has less than 1 gram of the total fat.

Your body is able to convert the carbohydrates into glucose during the digestion process. It works as the source of the fuel, especially for your cells. In addition, USDA explained that your body only needs 45 to 65 percent of the navel orange calories. The total calories are from carbohydrates. In addition, your body needs fiber. Fiber is the type of carbohydrate. A healthy woman needs about 21 to 25 grams of fiber per day. Meanwhile, man needs 30 to 38 grams of fiber per day.

2. Potassium

Asides of navel orange calories, potassium is the part of your concern. To have a good diet, you should also concern on the high level of potassium. Potassium is essential to support the heart health. According to the American Heart Association, healthy people should have 4,700 mg of natural potassium intake per day. This amount of potassium is crucial to support the blood pressure. When it comes to a navel orange, it provides 232 milligrams of potassium. However, you should talk to your doctor about the needs of potassium. It is because patients with kidney disease must have a healthy diet without potassium.

3. Vitamin C

In a navel orange, it provides 82 milligrams of vitamin C. As for the healthy adult men, they need about 90 milligrams of vitamin C per day. Meanwhile, healthy adult women must take 75 milligrams of vitamin C per day. Vitamin C is important to support the synthesis of collagen. Your body needs collagen as the structural protein in skin, ligaments, and tendons. Vitamin C is also great for your health because it is an antioxidant. Therefore, you should not only pay attention to the navel orange calories but also the other nutrients.

4. Vitamin A

With enough source of vitamin A, it makes your body has good immune health. Vitamin A can support the vision health as well as the normal development and growth. In a navel orange, your body will get beta-carotene and vitamin A. For healthy adult men, they need 3,000 IU of vitamin A per day. Meanwhile, healthy adult women should have 2,310 IU of vitamin A per day. In a navel orange, it provides 346 IU of vitamin A.

5. Other Nutrients

Besides, your body will also get calcium, hesperidin, citrates, vitamin B6, and more.

Those are all about navel orange calories and the nutrition facts you should know.

navel orange calories

The Benefits of Consuming Navel Oranges

Navel oranges are one of the healthiest fruits. It is rich in vitamin C, potassium, fiber. Besides, the navel orange calories are low. When you consume navel oranges more often, you can prevent heart disease, diabetes, and cancer. Other good things from eating navel oranges are improving memory, immune system, blood pressure, and overall health. Even it has more than 170 phytochemicals and over 60 flavonoids. Here is the complete information about its benefits.

1. Stroke

According to the American Heart Association (AHA), consuming citrus fruits such as grapefruit and oranges are beneficial. It can reduce the risk of ischemic stroke for women. Women who eat more citrus will have 19% lower risk of ischemic stroke compared to those who consume the least.

2. Blood Pressure

To lower the blood pressure, having a low sodium intake is crucial. However, when you increase the potassium intake, it is important since it can cause vasodilatation effects. National Health and Nutrition Examination Survey (NHANES) stated that less than 2% of the US adults meet 4700 milligrams. Here, 4700 milligrams are the recommended intake. Please note that the high level of potassium intake provides 20% of the reduced risk of dying.

3. Cancer

American Journey of Epidemiology also published their study. They stated that consuming orange and orange juice in the beginning two years of life was important. This way could reduce the problems related to childhood leukemia. Besides, oranges are the excellent source of vitamin C. It works as the powerful antioxidant to combat the free radicals that can cause cancer.

It is necessary to have enough vitamin C intakes. The antioxidant is also important to support therapeutic purposes, especially to deal with cancer. For the therapeutic purposes, you should take oranges more than the usual intake. Furthermore, there is a study that the vitamin C in oranges can be useful to impair the colorectal cancer cells.

Here, you can prevent the risk of colorectal cancer by having 300 oranges. Even the high fiber content in fruits and vegetables can also lower the colorectal cancer risk. On the contrary, a study in 2015 revealed that grapefruit and orange juice could cause the skin cancer. That study unveiled that people with the high level of the whole grapefruit as well as orange juices. They could get third more risk of melanoma. Since navel orange calories are low, this is the best health benefit for you.

4. Heart Health

Vitamin C, potassium, fiber, and choline in oranges can support overall heart health.

To reduce the potential risk of cardiovascular problems, increasing the potassium and decreasing the sodium intake is important. However, you should do this at the same time. This information is from Dr. Mark Houston as the clinical professor of Medicine at Vanderbilt Medical School. Houston is also the director of the Hypertension Institute at St. Thomas Hospital in Tennessee explained that this is an ideal dietary change.

A study released those who consumed about 4069 milligrams of potassium every day. They had 49% of the lower risk of death. Especially from the ischemic heart disease than those who took less 1000 milligrams of potassium per day.

Besides, the high potassium intakes can reduce the potential risk of stroke. Also, it prevents the loss of muscle mass and supports the bone mineral. It also works to reduce the kidney stones formation.

5. Diabetes

Many studies discovered that the type 1 diabetics with high fiber have lower levels of blood glucose.  Meanwhile, type 2 diabetics can improve the lipids, blood sugar, as well as the insulin levels. Navel orange calories and nutrition facts show that it can provide 3 grams of fiber. However, The Dietary Guidelines for Americans suggest having 21 to 25 grams per day for healthy women. Meanwhile, healthy men are good to have 30 to 38 grams of fiber per day.

6. Skin

In an orange, the antioxidant vitamin C content is good to consume. Alternatively, it is still great as the topical skin treatment. These ways combat the skin damage because of pollution and sun exposure. Oranges are also powerful to reduce wrinkles, improve the skin texture and support the skin system. It is because the Vitamin C can support the collagen formation.

7. Other Benefits

Navel oranges calories are low. On the contrary, it is rich in thiamin, niacin, and riboflavin. Besides, it provides vitamin B-6, phosphorus, and pantothenic acid Scientist also found manganese, magnesium, copper, and selenium. With the high level of vitamin C, oranges are great to increase the immune system.

Oranges are also available to provide carotenoids, zeaxanthin, and choline. Choline is a great nutrient that supports sleep, learning, muscle movement, and memory. In addition, choline can support the cellular membranes structure, help the nerve impulses transmission and help the absorption of fat. Best of all, it can reduce the chronic inflammation. Meanwhile, oranges are also rich in zeaxanthin and carotenoids. In fact, the antioxidant effects to deal with cancer rates as well as prostate cancer.

Navel Oranges Calories And Dietary Tips

You should store oranges away from the direct sunlight. Then, store them at the room temperature. Besides, The perfect time to buy oranges is in the winter. There are many ways to enjoy oranges. For instance, having a fruit salad with oranges, grapes, pineapple, and strawberries. This is good if you have a concern about the navel orange calories. Alternatively, add orange slices to your salad. Complete the oranges with pecans or walnuts. When you want to make orange juices, you should not add sweeteners or preservatives. Best of all, you should keep a bowl of oranges on your kitchen table. When you see the fruits available, it will likely make you choose them to eat more often.

navel orange calories

Risks Of Consuming Navel Oranges

Navel oranges calories are low. However, taking too much can be a serious problem. It is not good to have too much orange if you have heart disease with beta-blockers medication. This medication will increase the potassium levels in the blood. Therefore, you should take oranges in moderation in this condition.

Besides, when you take too much potassium, it can be dangerous if your kidneys are not fully functional. Here, the kidneys will not able to remove the excess potassium level on the blood.

Even though each person has a different reaction to oranges. Those with  Gastro-esophageal Reflux Disease (GERD) may get some side effects. For example, heartburn and regurgitation because oranges are the acidic fruits.

Those are the important things you should know about navel oranges more than just understanding the navel orange calories.

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