One to two good quality and fresh oranges a day is an excellent start in helping you lose weight.
Though oranges have many benefits, eating too many oranges every day can lead to health complications.
Losing weight requires careful and responsible eating habits, and while oranges can factor into that plan, it’s important to be aware of how much and how often oranges should be consumed.
Oranges are high in vitamins, minerals, and other beneficial nutrients, and are a popular health food choice. Vitamin C, for example, is abundant in oranges and aids in weight loss by helping boost the metabolism.
Is It OK to eat 2 Oranges A Day?
Eating oranges instead of calorie-rich foods can also help reduce caloric intake and therefore lead to weight loss. However, moderation is key.
Consuming too many oranges can actually cause cellular damage or prevent nutrient absorption, leading to health issues.
The American Heart Association recommends two to four portions of live fruits, such as oranges, per day. Consuming more than that can cause problems.
Watch The Sugar
Excessive fructose, the sugar naturally found in oranges, can lead to weight gain when consumed in large quantities. To stay within the recommended fruit amount, individuals should consist of one to two small oranges per day.
Is it unhealthy to eat too many oranges?
Eating too many oranges, or any food for that matter, can be unhealthy if it is done over an extended period of time or in excess.
While oranges are naturally packed with essential nutrients and can be beneficial for overall health, consuming too many can produce side effects and interfere with the absorption of other important vitamins and minerals.
Oranges are a great source of vitamin C, which is essential for a healthy immune system. They also contain antioxidants, folate and potassium, making them well-known for appealing to those looking to improve their health and well-being.
However, while they are undeniably beneficial, eating too many can also have detrimental effects on the body.
One side effect that comes with eating too many oranges is gastrointestinal distress.
Eating a lot of citrus fruits, in general, can lead to increased acid production in the stomach and can cause indigestion, heartburn, nausea, and diarrhea. The high acidity of oranges can also erode enamel on teeth if consumed regularly and can be irritating to the stomach lining.
Furthermore, while oranges are packed with vitamin C, they also contain high amounts of insulin which may cause temporary spikes in blood sugar.
For those who have diabetes or trouble managing their blood glucose levels, this can be very detrimental.
Eating too many oranges can also interfere with the absorption of other important vitamins and minerals.
Eating oranges can reduce the absorption of iron found in other foods, and although oranges contain small amounts of calcium, the oxalic acid in them can inhibit calcium absorption from other sources.
In addition, many of the nutritional benefits of oranges are found in the pulp, and eating large amounts of the pulp can contribute to constipation.
While eating oranges in moderation can offer some great nutritional benefits, overconsuming them can produce adverse effects on your health.
To ensure you don’t exceed your recommended daily intake, it’s best to keep your orange consumption to two or at a push, three a day.
Factoring in other foods that also contain vitamin C, like broccoli and red pepper, will help ensure you don’t overload your body on other nutrients like calcium and iron as well.
Getting the balance right
This will help ensure the oranges contribute to a balanced meal, rather than replacing something else such as vegetables or proteins.
Generally, individuals should get 50-75% of their calories from complex carbohydrates, 20 – 25% from lean proteins, and the rest from healthy fats.
To ensure that the best nutrition possible is being received, select oranges that are vibrant in color and free from bruises and other damage.
Choose lighter-colored oranges such as Navel or Valencia, since these are usually juicier and sweeter.
The orange skin is also edible, though it’s important to make sure the peel is organic since most commercially grown oranges are sprayed with chemicals.
In summary, it’s important to remember that oranges can be an important part of a weight loss plan when consumed in moderation.
Eating one to two small oranges per day is enough to benefit from the nutrients provided and still be able to stick to a balanced diet.
Making sure to select vibrant, natural oranges and have them as part of a meal are both good practices to help maximize the positive benefits they provide.