Narangi Benefits
Discover the health benefits of Narangi (orange), a nutrient-rich citrus fruit that supports immunity, heart health, digestion, skin glow, and hydration. Learn how to include it in your diet.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 24th Jul, 2025
Introduction
Narangi, commonly known as orange, is a delicious and nutritious fruit packed with vitamins, minerals, and antioxidants. Loved for its sweet and tangy taste, narangi is not just a refreshing snack but also a powerhouse of health benefits. Whether you're looking to boost immunity, improve digestion, or enhance skin health, this citrus fruit can be a great addition to your diet.
In this article, we’ll explore the amazing benefits of narangi, how it can improve your health, and simple ways to include it in your daily routine.
Nutritional Value of Narangi (Orange)
Before diving into its benefits, let’s understand what makes narangi so special. A medium-sized orange contains:
Vitamin C (70-90% of daily needs): Boosts immunity and skin health.
Fibre: Aids digestion and keeps you full.
Potassium: Supports heart health.
Folate (Vitamin B9): Essential for cell growth, especially in pregnancy.
Antioxidants (Flavonoids & Carotenoids): Fight inflammation and chronic diseases.
With such a rich nutrient profile, narangi can play a key role in maintaining overall wellness.
Top Health Benefits of Narangi
Some of the common health benefits of Narangi include:
1. Strengthens Immunity
Narangi is one of the best sources of Vitamin C, which helps:
Fight infections like colds and flu.
Increase white blood cell production, strengthening the body’s defence system.
Speed up wound healing.
Tip: Eat one narangi daily or drink fresh orange juice (without added sugar) to keep infections at bay.
2. Supports Heart Health
The potassium and fibre in narangi help:
Regulate blood pressure.
Lower bad cholesterol (LDL).
Reduce the risk of heart disease.
Tip: Replace sugary snacks with an orange to keep your heart healthy.
3. Aids Digestion and Weight Management
The high fibre content in narangi:
Prevents constipation.
Keeps you full for longer, aiding weight loss.
Supports gut health by promoting good bacteria.
Tip: Eat the whole fruit instead of juice to get the maximum fibre benefits.
4. Improves Skin Health
Vitamin C and antioxidants in narangi:
Promote collagen production, reducing wrinkles.
Protect skin from sun damage and pollution.
Keep skin hydrated and glowing.
Tip: Apply diluted orange juice on the face (for 5-10 minutes) for a natural glow, but rinse well to avoid irritation.
Consult Top Specialists for Personalised Tips
5. Helps Control Blood Sugar
Despite being sweet, narangi has a low glycemic index, meaning it doesn’t spike blood sugar levels quickly. The fibre also helps regulate glucose absorption.
Tip: Diabetics can enjoy narangi in moderation (preferably whole fruit instead of juice).
6. Boosts Brain Function
The antioxidants and folate in narangi:
Improve memory and concentration.
May reduce the risk of cognitive decline.
Tip: A glass of fresh orange juice in the morning can help keep your brain sharp.
7. Hydrates the Body
Narangi is about 87% water, making it a great hydrating snack, especially in summer.
Tip: Add orange slices to your water for a refreshing drink.
How to Include Narangi in Your Diet?
Here are some simple and tasty ways to enjoy narangi:
1. As a Snack – Peel and eat fresh.
2. Juice – Freshly squeezed (avoid packaged juices with added sugar).
3. Salads – Add orange slices to green or fruit salads.
4. Smoothies – Blend with yoghurt or other fruits.
5. Desserts – Use in fruit custards or as a topping.
Who Should Avoid Narangi?
While narangi is generally safe, some people should consume it cautiously:
Acid Reflux or GERD Patients – Too much citrus can trigger acidity.
Allergies – Rare, but some may experience itching or swelling.
Kidney Patients – High potassium may need monitoring.
If you have any concerns, consult a doctor before making dietary changes.
When to See a Doctor?
While narangi is beneficial, excessive consumption may cause:
Stomach discomfort
Tooth enamel erosion (due to acidity)
If you experience any unusual symptoms after eating oranges, consult a healthcare professional.
Final Thoughts
Narangi is a simple, tasty, and incredibly healthy fruit that can boost immunity, improve digestion, support heart health, and keep your skin glowing. Including it in your daily diet is an easy way to stay healthy naturally. For personalised dietary advice or health concerns, you can consult a nutritionist or doctor through Apollo 24|7. Stay healthy, stay happy!
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Consult Top Ayurvedic Practitioner
Dr. Vinay Bansal
Ayurveda Practitioner
28 Years • BAMS, MD(AM)
Ajit Singh Nagar
Chronic disease treatment with Ayurveda Panchkarma, Ajit Singh Nagar
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
Hyderabad
AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
Dr. Sasanka Chowdhury
Ayurveda Practitioner
13 Years • BAMS
Kolkata
Sriveda, Kolkata
Dr. Chandan Kumar Yadav
Ayurveda Practitioner
8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
