It is currently the season for oranges to be on the market. Oranges have a juicy flesh and a sweet and sour taste, which is very popular among people. However, there is a popular belief among the common people that eating too many oranges can cause 'heatiness' and make the skin yellow, causing many people to avoid eating them. Are these beliefs true?
Oranges are a member of the citrus fruit family, rich in vitamin C (VC). The vitamin C content in citrus fruits is much higher than that of the other two winter star fruits, apples and pears. In the winter when fresh fruits and vegetables are scarce, oranges are an excellent source of vitamin C. A medium-sized orange can meet half of a child's daily VC requirement. In addition, citrus fruits also contain rich potassium, carotenoids, and beneficial ingredients such as hesperidin and naringin.
So, can eating too many oranges cause heatiness? Actually, 'heatiness' is a difficult concept to define. The concept of 'heatiness' is a generalization of a type of bodily sensation by ancient Chinese people and the concept is very vague. Many people feel that they have heatiness symptoms, such as red and swollen gums and mouth ulcers, after eating oranges.
Why does this happen?
In fact, the primary cause of heatiness in oranges is sugar.
Oranges have a high sugar content, and eating too many oranges means ingesting
a large amount of sugar. High sugar content can make the throat feel dry and
sore. Some sensitive people may also feel discomfort in the gums and stomach
due to the stimulation of fruit acid in oranges. If the mouth is not cleaned
promptly after eating, food residues and sugar can easily cause bacterial
growth in the mouth, leading to inflammation. These are the symptoms of
heatiness that people often refer to."
The solution to the aforementioned problem is simple - refrain from overeating and promptly clean any residual fruit particles from between teeth using dental floss after consuming oranges. Additionally, excessive consumption of oranges can lead to yellowing of the skin due to its high content of carotene. The human body may absorb an excess of carotene, causing it to metabolize abnormally and increase its presence in the bloodstream, resulting in a condition called "hypercarotenemia" or "orange-yellow syndrome." This condition is typically characterized by the palms and soles of the feet turning yellow, and in severe cases, the entire body's skin may turn yellow.
However, "orange-yellow syndrome" is only a temporary cosmetic concern and does not affect one's health. Simply abstaining from oranges for one to two weeks can restore normal skin color. In addition to citrus fruits, carotene-rich vegetables and fruits such as carrots, pumpkin, papaya, and mango can also result in "yellowing" if consumed in excess. If one observes a yellowing of the skin recently, they should also consider whether they have consumed too many of these vegetables and fruits.
So, how many oranges should one consume for optimal health? According to China's dietary guidelines, the recommended daily fruit intake for adults is approximately 200-350 grams, which roughly translates to 2-3 medium-sized oranges.
Some individuals prefer to drink orange juice after juicing
the fruit. However, this is not ideal as dietary fiber is mostly filtered out.
Adding sugar to the juice makes it even more unhealthy. In comparison to
consuming the whole fruit, fruit juice has no nutritional advantages, so it is
best to eat the fruit."
