Vitamin C is an essential vitamin that when consumed protects the body against immune system deficiencies, eye disease, heart disease, prenatal health issues and even premature skin wrinkling. What better source of vitamin C than oranges, the most popular fruit in the world.
According to the American Dietetic Association, daily servings of fruits such as oranges can be better for your body than loading up on supplements. What if you are losing weight and needing to watch the calories consumed?
Determining how many calories in an orange can impact your weight loss program. It is better to know the calorie count upfront when beginning any weight loss regimen.
How Many Calories in an Orange Juice Drink
Orange juice and fresh orange consumption are not the same, especially in terms of calorie counting and weight loss. One medium sized peeled orange contains 65-75 calories, while an eight-ounce glass of orange juice contains well over twice the amount of calories. In fact, a freshly squeezed single cup of orange juice contains 112 calories while an orange juice with sweeteners, as commonly found in the grocery store contains over 135 calories per cup.
If you are losing weight and trying to keep your calorie content low, orange juice should not be on your menu plan. Oranges, however, should be implemented as one of your fruits to consume with a high protein meal.
Oranges are rich in nutrients as well, including Vitamin B sources, folate and fiber. Oranges provide the body with nearly 10% of thiamine or Vitamin B, a nutrient critical in converting carbohydrates to energy. When the body is depleted of thiamine it does not efficiently breakdown carbohydrates but rather stores them as fat instead.
In a glass of orange juice, much of the pure vitamin sources are missed out on. Orange juice contains sweeteners and sugar that tends to elevate the calorie content and eliminate the healthful nutrients supplied by the fruit. Drinking unsweetened orange juice helps, but is not as good as eating a fresh orange. Most of the calories found in orange juice come from sugar and carbohydrates.
How Much Vitamin C is Adequate
Most new research studies indicate that a daily source of 500 milligrams of Vitamin C is ample for adults to maintain the full range of health benefits offered by this nutrient. The RDA recommends a meager 75-90 milligrams a day for adults and children over the age of 12 years old. Plenty of fruits and vegetables must be consumed in order to reap the benefits of all that vitamin C has to offer. Doctors recommend that a person consume five to six portions of fruits and vegetables a day in order to consume the necessary vitamin C nutrients needed for a boosted immune system.
For most people, consuming five to six portions of fresh fruit and veggies is not possible. Instead, including fresh oranges in your diet daily can help absorb some of the required daily allowances and provide health benefits that only vitamin C offers. While oranges are the number one supplier of vitamin C, other fruits and vegetables that offer healthy amounts include kiwi, green and red peppers, cantaloupe, grapefruit and red cabbage. One cup of cooked broccoli also offers a healthy portion of vitamin C at a rate of 75 mg per cup.
Health Benefits of Vitamin C
Once you know how many calories in an orange are offered, you can carefully implement the fruit into your diet program and reap the many benefits the fruit offers. According to research studies on vitamin C, health benefits include prevention against the common cold, stress and skin aging. Strokes and heart disease may also be prevented by healthy and regular daily doses of vitamin C.
Remember, taking a daily vitamin or supplement may not be enough. Combat the common cold and other immune compromising issues by eating fresh oranges on a regular basis.
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