Do Oranges Lower Blood Pressure?
In the most basic terms, yes – oranges lower blood pressure. This article explains why that’s the case and how eating them can help you keep your blood pressure in check. Oranges are one of the most popular fruits around the world, for good reason: They’re sweet, refreshing, and an excellent source of vitamin C. In fact, one medium-size orange has about half a cup of vitamin C — more than double what a banana has!
In this article, we explain everything you need to know about how eating oranges lowers blood pressure. We also discuss potential side effects of ingesting this powerful citrus fruit so that you can make an informed decision whether or not to give them a try.
What Are the Benefits of Eating an Orange?
Well, oranges are a great source of vitamin C and a good source of potassium, magnesium, and dietary fiber. There is also a good amount of vitamins and minerals such as vitamin A, E, and K, vitamin B2, B3, B5, and B9, and minerals such as iron, selenium, and zinc. Unfortunately, oranges don’t have any calories, fats, cholesterol, sodium, or carbohydrates. Instead, they contain a non-nutrient called “oxalate” — a type of salt that is believed to raise blood pressure.
How Much Cholesterol Does an Orange Have?
Cholesterol is a type of “bad” fat that is a common cause of high blood pressure. Some people believe that eating an orange with dinner can help lower blood pressure, but in reality, orange juice typically has low amounts of cholesterol. An orange has about 0.6% of the average person’s daily value for cholesterol, or about 40 milligrams per 100 grams of orange. That’s the equivalent of 1/40 of a medium-sized orange.
Should You Eat Oranges to Lower Your Blood Pressure?
Unfortunately, because the amount of cholesterol in oranges is so low, there’s no evidence to suggest that eating them lowers blood pressure. The only reason you might want to eat oranges is if you have high blood pressure and you want to decrease your risk of having a heart attack or stroke. If you have normal or low blood pressure, it’s recommend that you instead opt for the Healthier Fruits, like grapes, which have a higher amount of blood pressure-lowering “good” fats.
The Potential Downside of Eating an Orange
While eating an orange is definitely a good thing, you should be aware of the potential downside of this fruit. The first potential downside is that eating an orange can lead to tooth enamel erosion. This is the breakdown of minerals in your teeth and can happen due to regular intake of acid-friendly foods. Keep in mind that eating a healthy balanced diet is the best way to prevent tooth enamel erosion. You can also see this tip mentioned in our article on how to get rid of dark circles under your eyes.
Should You Eat Just One Orange to Lower Your Blood Pressure?
While eating one orange may not lower your blood pressure, you should still consume them throughout the year in order to get the full benefits. The American Heart Association recommends eating two or three oranges per week. However, if you’re not a fan of the taste or you find it difficult to eat an orange every day, you’re likely going to miss out on the full benefits of this fruit.
Conclusion
The bottom line is that eating oranges is a great way to get extra vitamin C and potassium, as well as a wealth of other benefits. And the more you eat the more likely you are to experience positive results from consuming these fruits.