Vitamin C in orange is good for the skin
Above all, high daily intake of vitamin C is essential for a young and glowing skin! An 8-ounce glass of orange juice provides all the recommended dose of vitamin C. Vitamin C protects the skin, as it fights oxidative stress and boosts natural collagen synthesis.
Firstly, vitamin C has powerful antioxidant properties. It neutralizes the dangerous free radicals. If we don’t consume lots of foods high in antioxidants, free radicals become too many, causing oxidative stress, a dangerous condition that ages the skin.
Free radicals are natural byproducts of our metabolism. Air and environmental pollution, along with sunlight radiation make the skin produce more free radicals, though. Especially, UV radiation contributes up to 80% of the free radicals in the skin. Using sunscreen, avoiding sun exposure, and eating foods high in antioxidants are the best ways to protect your skin.
Antioxidants are vital for a glowing skin
Orange juice contains lots of antioxidant compounds that are good for your skin. For instance, a 8oz glass of fresh-squeezed orange juice contains 115 mg of vitamin C, 76 mcg of beta-carotene, and 265 mcg of lutein and zeaxanthin.
Vitamin A, C and E are the most well-known and powerful antioxidants. The recommended daily intake for vitamin C is 90 mg, although more is better. Especially, if you want a forever-young skin!
Plant-based food is the only source of vitamin C. Certainly, a glass of orange juice a day is the easiest way to take all the vitamin C you need. Furthermore, you could take vitamin C supplements, just to be sure. They’re pretty safe. Especially, vitamin C doses up to 2,000 mg a day.
Furthermore, orange juice has a decent amount of the powerful carotenoids, lutein and zeaxanthin. These carotenoids can filter the dangerous blue light and protect your skin from high-energy radiation, and other environmental pollution. Studies have shown that carotenoids and especially lutein and zeaxanthin lighten and improve skin tone!
The richest food in carotenoids is moringa powder! Actually, moringa leaves are superfoods. Furthermore, moringa powder can protect the skin from premature aging!
Other great sources of lutein, zeaxanthin and beta-carotene are carrots, turnip greens, dandelion greens, Swiss chard, spinach, and many more. See the whole list here.
Vitamin C boosts collagen synthesis
Oranges are good for the skin, as they help the body synthesize more collagen. Adequate amounts of vitamin C are vital for collagen synthesis. Drinking just a glass of orange juice provides all the vitamin C you’ll need.
Collagen is the most abundant protein in the body. Furthermore, collagen is vital for skin thickness, skin elasticity, and total skin quality!
Besides vitamin C, many other vitamins and minerals are necessary for the production of collagen. As we get older, our body loses its ability to produce collagen effectively. So eating food that helps the body synthesize collagen is good for the skin. More about the eating habits that boost natural collagen synthesis here.
There are countless dietary sources of vitamin C. For instance, lemon juice, grapefruits, peppers, tomatoes, broccoli, cauliflower, and many more are high in vitamin C. Hence, eat lots of these foods high in vitamin C to boost your collagen synthesis and protect your skin from aging! See the whole list here.
Orange juice hydrates the skin
Furthermore, drinking orange juice is a great way to hydrate the skin. Orange juice is 88% water. We need at least 8 8oz glasses of water daily. Orange juice hydrates better than plain water, as it provides electrolytes, as well. It’s particularly rich in potassium, an important electrolyte! A 8oz glass contains about 460 mg of potassium.
Most people fail to consume the recommended daily intake of potassium. So, drinking orange juice helps to meet the recommended daily dose. Adequate amounts of potassium are necessary for fast weight loss, as well.
If you want to lose weight, drinking lemon water in the morning may help you. It contains almost zero calories, but it’s high in vitamin C and electrolytes, as well.
How many oranges can you eat in a day?
A whole orange has only 72 calories, 3.7g of fiber, 1.45g of protein, and lots of water. You’ll probably be full after 4-5 whole oranges. Studies have shown that foods high in water, fiber, and protein are the most filling ones! So, whole oranges are great for losing weight.
As oranges are high in sugars, you shouldn’t eat more than 4 whole oranges per meal and you shouldn’t drink more than 2 8oz glasses of orange juice a day. Just a 8oz glass of orange juice contains 103 calories and almost 20g of sugar. So, 2 glasses of orange juice provide almost 220 calories and 40g of sugar!
You shouldn’t consume more orange juice daily. People with diabetes or people who want to lose weight, better limit their daily sugar consumption. If you’re an athlete, you may need more energy, though. In this case, sugars from fruits are great, as an energy source.
Moreover, the World Health Organization recommends not to consume more than 25g of sugar a day. Although, this rule stands for added sugar in processed foods, you better avoid excess sugar intake, even if it comes from healthy foods, such as orange juice. High amounts of sugar may cause skin aging.