Amazing Blood Orange Benefits
That Will Astonish You Blood oranges are citrus fruits, often known for their vibrant color and dark, purple flesh. They get their unique hue from certain compounds known as anthocyanins, including chrysanthemin. Thanks to their rich stores of essential antioxidants, vitamins, and minerals, this flavorful fruit has even been linked to several powerful health benefits. Here are 7 potential benefits of blood oranges, along with some tips on how to add them to your diet.
1. Nutrient-Rich Blood oranges are low in calories but high in fiber, vitamins, and minerals that your body craves. One blood orange contains: Calories: 69 Protein: 1 gram Fat: 0.6 grams Carbohydrates: 15 grams Fiber: 3 grams Blood oranges also boast high amounts of vitamin C. Vitamin C is an essential micronutrient that acts as an antioxidant and plays a key role in your immune function. Like other citrus fruits, blood oranges provide many other vitamins and minerals that are essential for your health. These include:
- potassium
- folate
- copper
- magnesium
- B vitamins
2. May Promote Weight Loss Blood oranges can be a great addition to a healthy weight loss diet. Blood oranges are not only low in calories, but they are also high in fiber, with 3 grams in each serving. Fiber moves through the digestive tract very slowly, helping you stay full longer by prolonging digestion in the stomach. Some research also suggests that adding more citrus fruits to your diet may be beneficial for weight loss, if that is your goal.
3. May Support a Healthy Pregnancy Blood oranges contain several nutrients that are important for promoting proper growth and development during pregnancy. Folate, for example, is needed to prevent neural tube defects and other birth defects. Vitamin C is also crucial during pregnancy. One study in 1,138 women reported that increased intake of vitamin C or fruits and vegetables during mid-pregnancy was associated with improved fetal and infant growth up to 6 months of age. Additionally, fiber may help prevent several problems during pregnancy, including diabetes, constipation, and preeclampsia. Interestingly, some studies have also found that eating more citrus fruits during pregnancy may also be beneficial for children later in life. For example, one study showed that children of mothers who ate more citrus fruits during pregnancy were less likely to experience hyperactivity and emotional and behavioral problems during childhood.
4. May Boost Immune Function With a generous dose of vitamin C packed into each serving, blood oranges can help boost immune function, protecting you from illness and infection. In fact, studies have shown that supplementing your diet with vitamin C can help reduce the duration of upper respiratory tract infections, reduce their severity, and even improve outcomes for severe infections. Blood oranges also contain a variety of antioxidants. Antioxidants are compounds that can help neutralize harmful free radicals to reduce inflammation and prevent damage to cells in your body.
5. May Improve Gut Health Blood oranges are a great source of fiber, with almost 3 grams in one serving. Fiber can soften stool and add bulk to stool — this promotes your regularity and prevents constipation. Fiber may also be beneficial for treating several other conditions, including hemorrhoids and diverticulitis. Adding more fiber to your diet may also help improve the health of your gut microbiome, which is the community of beneficial bacteria found in your digestive tract.
6. May Have Cancer-Fighting Properties Blood oranges are rich in cancer-fighting antioxidants, such as chrysanthemin, the compound that gives the fruit its distinctive color. In one test-tube study, chrysanthemin prevented the growth and spread of prostate cancer cells. Other antioxidants found in blood oranges have also been shown to have anti-cancer effects, including caffeic, ferulic, and coumaric acids (25, 26, 27, 28, 29). However, it’s important to note that these findings are in test-tube cell studies, and more research, including in humans, is needed. Studies also show that eating more citrus fruits may be linked to a lower risk of several types of cancer, including lung, stomach, and oral cancer. Blood oranges are highly nutritious and contain several important vitamins and minerals, including