Oranges are a familiar fruit in Vietnam, known for their pleasant aroma, mildly sour and easy-to-eat taste, and reasonable price. Not only rich in nutrients, but oranges are also believed by many to aid in weight loss. So, how many calories are in an orange? Do oranges really help with weight loss as rumored? Let’s discover the truth in this article!
How Many Calories Are in Orange Juice?
Orange juice is not just a delicious refreshing drink but also an essential source of nutrients for the body. According to scientific research, the rich nutritional content in orange juice offers numerous health benefits when consumed regularly and moderately as part of a daily diet.
A 100g glass of orange juice provides approximately 88g of water, 0.9g of protein, 0.1g of fat, 1.4g of cellulose, and 8.3g of carbohydrates. This totals about 38 Kcal.
However, this calorie (Kcal) amount can vary depending on the type of orange and the weight of each fruit. If using large oranges, each glass could contain up to 90 Kcal.
Regular consumption of orange juice helps to: Prevent skin aging, Enhance toxin elimination, Boost immunity, Strengthen the immune system, Prevent metabolic diseases.
To maximize the benefits of orange juice, you should incorporate it appropriately into your diet, rather than drinking too much at once. Orange juice is an ideal choice for a healthy lifestyle, supporting a healthy body and full of energy every day.
Amazing Health Benefits of Oranges You Should Know
Oranges are not only delicious but also a rich source of nutrients, offering many significant health benefits. This citrus fruit contains high levels of vitamin C, minerals, and various beneficial bioactive compounds.
Effectively Reduces Stroke Risk
According to the American Heart Association, women who consume more compounds found in citrus fruits like oranges or grapefruits can reduce their risk of ischemic stroke by up to 19% compared to those who consume less. One orange a day provides about 130% of the body’s vitamin C needs – a crucial factor in protecting cardiovascular health.
Supports Digestion, Improves Gut Function
Thanks to their rich fiber content, oranges contribute to a healthy gut, helping maintain regular bowel movements and reducing the risk of constipation. Additionally, oranges help alleviate symptoms of irritable bowel syndrome, gastric ulcers, and acid reflux, helping the digestive system function more stably.
Naturally Boosts the Immune System
The high content of vitamin C in oranges promotes the production of white blood cells, thereby strengthening the immune system and protecting the body against bacteria and viruses. Furthermore, micronutrients like copper, folate, and vitamin A also play important roles in keeping the immune system working effectively.
Recovers and Enhances Physical Strength
A glass of orange juice after waking up or after exercise helps quench thirst and provides natural fructose to quickly restore energy. With its low-calorie content, orange juice is also an ideal choice for those who want to boost their physical strength daily without worrying about weight gain.
Protects and Enhances Vision
Oranges contain carotenoids and vitamin A, which help improve vision and support the function of the retina and eyes. Additionally, antioxidants and vitamin C in oranges help reduce the risk of cataracts and slow down the process of macular degeneration, especially in older adults.
Does Drinking Orange Juice Help with Weight Loss?
Many people wonder if drinking orange juice helps with weight loss and how many calories are in orange juice. According to nutrition experts, an average adult needs about 2000 calories per day to sustain life activities. Meanwhile, a glass of orange juice contains only about 100–200 calories, which is relatively low compared to daily needs.
Moreover, 100ml of orange juice consists of up to 87% water, with the remainder being important nutrients and vitamins that help the body maintain energy throughout the day. Therefore, drinking orange juice daily does not cause weight gain; it can even support effective weight loss if consumed correctly.
Notably, oranges also contain natural fiber that helps prolong the feeling of fullness, thereby curbing cravings and reducing the amount of food consumed. This is a crucial factor in weight management.
However, if you add too much sugar or honey to orange juice, the calorie count will significantly increase, negating its weight loss effects and potentially leading to weight gain. Therefore, when drinking orange juice to aid weight loss, limit or completely eliminate sugar and honey.
Revealing Safe and Effective Ways to Drink Orange Juice for Weight Loss
There are currently many ways to drink orange juice for weight loss recommended by experts, as they offer excellent effectiveness in weight control and digestive system improvement. Below are some extremely easy-to-apply suggestions you can try right at home:
Effective Weight Loss with Orange Juice Mixed with Honey
One of the simple yet highly effective methods is orange juice mixed with honey. You will need to prepare 2–3 fresh oranges, a sufficient amount of honey, and about 200ml of filtered water.
First, gently roll each orange to soften it, then cut it in half and squeeze out the juice. Dissolve the orange juice with honey, add filtered water, and stir well. Note that it should be consumed immediately after preparation to prevent nutrients from oxidizing when exposed to air for too long.
Drinking a glass of orange and honey water every day not only supports weight loss but also helps detoxify, limit the accumulation of excess substances in the body, and control digestion better. According to experts, you should drink 1–2 glasses daily to maximize the health benefits this drink offers.
How to Drink Pure Orange Juice Correctly
To enjoy safe and nutritious pure orange juice, you should choose fresh oranges free from preservatives or pesticides. After washing the oranges thoroughly, cut each orange in half horizontally and squeeze out the juice directly. Depending on your preference, you can drink pure orange juice or add a few orange segments to enhance the natural flavor. This simple method not only preserves the flavor but also helps absorb the maximum beneficial nutrients for health.
Drinking Orange Peel Water: An Effective Weight Loss Secret at Home
To prepare a weight loss drink from orange peel, first, you need to thoroughly wash away any dirt on the peel surface. Then, dry the orange peel in a microwave to retain its essential oils and natural aroma. Next, cut off the stem, halve the peel lengthwise into 6–8 pieces, and then slice the orange peel into small strips of varying lengths.
Once prepared, put the peel in a pot and boil it with enough water for about 5 minutes. Remove, rinse with cold water. Repeat this boiling and rinsing process 2–3 times to remove bitterness. After that, soak the orange peel in salted cold water overnight to enhance cleaning efficiency and preservation.
The next morning, you should take out the orange peel, rinse it again with cold water, and let it drain. During preparation, you can combine it with a little honey to enhance flavor and aid weight loss. Boil the mixture with enough water, keep the heat low, and leave the pot lid slightly ajar. When the orange peel turns translucent, turn off the heat, remove it, and place it on a tray until the peel is completely dry.
You can store the prepared peel to make orange peel water daily – a simple yet effective method to support safe weight loss right at home.
