Oranges are not just a delicious and refreshing fruit, but they also offer a wide range of health benefits. Many people enjoy eating oranges during the day, but have you ever considered incorporating them into your evening routine?
In fact, there is no risk associated with eating oranges late at night. Instead, it can help to boost immunity, clear the gut, and speed up fat burning at night. Some people, however, avoid citrus fruits near bedtime for good reason.
In this article, we will explore 12 amazing health benefits of eating oranges at night.
Nutritional Content Of Oranges
A medium-sized orange weighing 131g offers the following nutritional composition:
- Calories: 61.6
- Fat: 0.16g
- Potassium: 237mg
- Carbohydrates: 15.4g
- Sugar: 12.2g
- Protein: 1.23g
In terms of daily requirements, the same orange fulfills the following percentages of essential vitamins and minerals, based on the guidelines provided by the United States Department of Agriculture (USDA):
| Nutrient | Percentage of daily requirement for adults |
| Vitamin C | 92.93% for females and 77.44% for males |
| Thiamin | 10.36% |
| Folate | 9.83% |
| Fiber | At least 9.34%, depending on age and sex |
| Calcium | Between 4.36% and 5.24%, depending on age |
| Potassium | 5.04% |
Oranges also contain choline and zeaxanthin.
Health Benefits of Eating Oranges at Night
From boosting immunity to aiding digestion, you’ll be surprised at the positive impact this citrus fruit can have on your overall well-being.
1. Improved Sleep Quality
Oranges contain a compound called folate, which is known to support the production of serotonin, a neurotransmitter that helps regulate sleep. Consuming oranges at night may contribute to improved sleep quality and relaxation.
2. Weight Management
Oranges are low in calories and high in fiber, making them a great choice for those watching their weight. Eating oranges at night can satisfy your cravings and provide essential nutrients without adding excessive calories.
3. Promotes Hydration
Oranges have a high water content, making them an excellent hydrating snack. Eating oranges at night can help replenish your body’s fluids and keep you hydrated throughout the night.
4. Rich in Vitamin C
Oranges are known for their high vitamin C content, which plays a vital role in supporting a healthy immune system. Consuming oranges at night can provide a natural boost of this essential nutrient, helping to strengthen your immune defenses and protect against common illnesses.
5. Stress Relief
Oranges contain natural compounds, such as vitamin C and folate, that can help reduce stress levels and promote relaxation. Enjoying an orange at night can be a calming and soothing snack after a long day.
6. Heart Health
The high levels of vitamin C and potassium in oranges contribute to heart health. Potassium helps regulate blood pressure, while vitamin C helps strengthen blood vessels and reduce the risk of cardiovascular diseases.
7. Rich in Antioxidant
Oranges are rich in antioxidants, including flavonoids, which help protect your body against oxidative stress and reduce the risk of chronic diseases. By enjoying an orange at night, you can provide your body with a natural dose of antioxidants to combat free radicals.
8. Improved Mood
Oranges are not only delicious but also have the potential to enhance your mood. The vitamin C content in oranges supports the production of neurotransmitters like serotonin, which plays a role in mood regulation. Eating oranges at night may help uplift your spirits and promote a positive mindset.
9. Bone Health
Oranges contain essential minerals like calcium and magnesium, which are vital for strong and healthy bones. Incorporating oranges into your nighttime routine can support bone density and reduce the risk of osteoporosis.
10. Eye Health
Oranges are a rich source of vitamin C, vitamin A, and other antioxidants that are beneficial for eye health. Regular consumption of oranges, including at night, may help protect against age-related eye conditions and promote optimal vision.
11. Promotes Digestive Health
Oranges are a great source of dietary fiber, which aids in digestion and helps prevent constipation. Eating an orange at night can promote regular bowel movements and support a healthy digestive system.
12. Skin Health
The vitamin C content in oranges promotes collagen production, which is essential for maintaining healthy and youthful-looking skin. Eating oranges at night can contribute to a glowing complexion and support overall skin health.
When Is the Best Time to Eat an Orange?
The best time to eat an orange is during the day, preferably in the morning or early afternoon. Eating an orange in the morning or as a mid-morning snack provides a refreshing start to the day, supplies essential nutrients, and boosts your energy levels. It is recommended to avoid eating oranges right before bed to prevent potential sleep disruptions and digestive discomfort.
Conclusion
Oranges are naturally nutritious fruits that can help with overall health. Eating orange citrus fruit in the morning, in particular, is extremely beneficial to health. In any case, the benefits of eating oranges at night are commendable as long as you consume the fruits in moderation.
If you eat too much before going to bed, you are more likely to get hurt than benefit. As a result, if you want to eat an orange before bed, you should do so at least one hour before bed!
