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Winter comes with its own boons. You become a couch potato and love watching things around. Similarly, fresh citrus brings flavor to your day. Eating oranges is a treat to me. But sometimes I face a hard time after eating them. Thinking it over, I wonder can eating too many oranges hurt me?
The answer to this is yes. Although, the nutritional benefits of oranges are more than many, yet excess of eating would lead to nausea, diarrhea or stomach ache. The excessive vitamin C results in stomach problems as they are rich in fiber.
Oranges are a natural doctor to many of your problems. Yet, you need to consult your physician to make this natural doctor the best fit. To explore the nutrition chart, health benefits and proper intake of oranges, stay on the page.
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Nutrition facts of orange: Things You Should Know
Oranges are a powerhouse of nutrition. They are originally from China but now are grown in warm climates also. The fruit is round, orange in color inside out with pulpy flesh. It is a citrus fruit. Some other quick facts about the fruit are as follows:
- Taste : sweet and sour both
- Scientific name: Citrus sinensis
- Types: Naval, Valencia, Saville, Jaffa, Blood oranges, Cara Cara, Mandarin
- Consumption: Whole and Juice
A Table of Nutrition Chart That Matters:
| Amount per fruit 131gm | % Daily Value |
|---|---|
| Calories 62 | |
| Total fat 0.2 g | 0% |
| Saturated fat 0g | 0% |
| Protein 1.2 g | 2% |
| Vitamin C | 116% |
| Vitamin B6 | 5% |
| Magnesium | 3% |
| Calcium | 5% |
| Total Carbohydrates 15g | 5% |
| Dietary fiber 3.1g | 12% |
| Sugar 12g | |
| Potassium 237.1mg | 6% |
Following components have 0 % daily value per fruit.
- Sodium
- Cholesterol
- Iron
- Vitamin D
- Cobalamin
What is more? Oranges are composed mainly of carbohydrates and water. Fiber is at the maximum along with folate and vitamin C.
What is less? Protein and fat are in little amounts in the fruit.
Effects of the nutritional factors on human body:
As you could now distinguish the elements that are present in abundance in the fruit, it will be good to know what they do for you in the body.
Vitamin C is an antioxidant which prevents cell damage. The DNA in the body is easily mutated. Vitamin C controls the free radicals which mutate the DNA.
Fiber helps you stay away from digestive problems by fueling the gut beneficial bacteria. It also decreases the risk of heart problems.
Folate has a role to play in metabolism.
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Side Effects of Too Much Orange: Let’s Know The Bitter Truth
According to the national institute of health, eating too many oranges may lead to certain issues:
- Digestive distress
- Cramping
- Nausea
- Diarrhea
- Gastrointestinal symptoms
You must keep in mind the high amounts of vitamin C and fiber in oranges. The daily intake recommended is 2000 milligrams.
According to the Harvard T.H. Chan School of Public Health, fiber is a kind of carbohydrate that you may not find easily digestible. 25-30 g 3m is the daily recommended amount of fiber. An orange provides you with 3.6 gms.
If you take more than 5 oranges day, you will exceed the daily recommended amount of fiber that may lead to various problems like:
- Bloating
- Gas
- Diarrhea
- Digestive discomfort
- Abdominal pain
You may experience gas or bloating by having too many oranges a day as the increased amount of fiber is not easily digestible.
The fiber in increased amounts can even cause constipation although you may not expect it. The more you take it without drinking enough water, you may have constipation.
Mayo Clinic is of the opinion that sudden increased intake of the oranges may lead to abdominal pain , gas or bloating but once the fiber passes through the stomach, you are safe.
You may feel the fatty body after such intake but it is not the weight you have gained, it is the gas which leads to abdominal pain.
Can eating too many oranges hurt you? A Thorough Discussion
Yes, eating too many oranges can harm you although oranges are a nutrition source.
Here I may quote the famous proverb, excess of everything is bad
Similar is the case with the oranges.
The same source that can pull you out of many health troubles can push you in them if you don’t follow the guideline of proper eating.
You can call them dirty health problems due to dirty eating habits. The excess of oranges may lead to nausea, heartburn, insomnia and headache.
- People suffering from GERD (gastroesophageal reflux disease) may suffer from heartburn due to the acidic nature of the fruit.
- Hyperkalemia which is caused by the excess of potassium is a danger to your health. The symptoms would be muscle fatigue, weakness, arrhythmias and nausea.
- The acid in the citrus can cause irritation to your stomach lining.
Can eating too many oranges cause diabetes?
Eating too many oranges can produce the risk of diabetes as the sugar level increases in the body. Oranges are a rich source of fiber, minerals and vitamins, but they can also increase the amounts of sugar in the body.
On one hand, this is quite a good side of oranges when you have to avoid artificial sweeteners.
In a scenario, where you are already taking enough sugar in your diet and you have a family history of diabetes, adding in more sugar through oranges can be extremely dangerous.
Note: It would be better to take fresh orange rather than the juice or dried fruit or smoothie for s=consuming less sugar.
Can oranges cause diarrhea?
Diarrhea or loose stool can be a result of eating too much fiber.
As Taub-Dix says, you can find yourself having loose stools if you take too much fiber and you are not habitual of taking it in that much amount.
Diarrhea is basically a result of food intolerance. Certain foods which people can’t digest easily lead to diarrhea. It is caused by a virus which your body is trying to flush out.
Fructose, a common sugar in oranges, is one such component to lead the stomach towards diarrhea if the intake is not balanced. It has a laxative effect when taken in excess.
Can you eat too many oranges while pregnant?
You cannot eat too many oranges while pregnant. Any person young or old, male or female, if they take too many oranges would face difficulties.
It is an undeniable fact that oranges would give a bundle of benefits to pregnant women. But when taken in excessive numbers, it leads to problems you must avoid.
- Oranges have sugar in them which when taken more, can lead to gestational diabetes.
- Citric acid in the fruit causes throat infection or tooth enamel erosion. Throat infection is harmful during pregnancy.
- High fiber intake will affect abdominal pain leading to cramps and diarrhea.
- If the pregnant woman is a GERD affected person, the acidic nature of oranges can aggravate the problem.
Can eating too many oranges hurt your throat?
Your throat may receive inflammation if it comes in contact with acid. Citrus fruit like orange is rich in citric acid and can cause irritation to your throat.
Also, if you are having a sore throat, taking oranges will lead to worsening of the issue. The acid in the oranges would cause irritation in your esophagus lining.
How many oranges a day to lose weight?
Oranges are high in fiber, so they give you a feeling of being full and cover your nutrition needs to help you lose weight.
Well, to look into it, you may cater several areas. The regular intake of calories, your health condition, your daily routine and the list goes on.
There are certain points you must consider:
- Prefer whole oranges than juice to calculate the amount you take daily and also to grab its nutrients at the most.
- If you are looking forward to losing weight, it is not only the oranges that matter, your complete diet chart would decide the amount of oranges.
- People with chronic problems or other diseases like diabetes need to consult a dietician or their personal physician to choose a better amount of oranges to lose weight.
Frequently Asked Questions (FAQs)
How many oranges can you eat a day?
1-3 oranges a day are safe enough to eat. They provide you with vitamin C and fiber. If taken more can cause a feeling of fullness depriving you of your routine meals.
Is it healthy to eat an orange everyday?
Yes, it is a powerhouse of nutrition and eating an orange daily won’t harm you at all.
Is two oranges a day too much?
No, 1-3 oranges a day is fine. If you exceed that, you may face gastrointestinal problems due to high fiber content.
Can I eat three oranges a day?
Yes, you can eat up to 3 oranges a day. But this is the limit to normal. Navel oranges are considered best for their low acidic nature, high level of vitamin C and pleasant sweetness.
If you are not in reach of a fresh supply of navel oranges, you can have access to them by clicking here.
Bottom Line
Eating too many oranges would definitely be a wrong idea as you would just be overdoing something. You may deprive yourself of the golden benefits of oranges by doing so.
Oranges are fresh, sweet and energizing goodness when taken in best quantities at appropriate times. Keep an eye on your diet to avail the natural goodness which costs you low and benefits you in millions.
