Health Benefits of Oranges

Health Benefits of Oranges

Oranges are a staple in many kitchens. This round, citrus fruit is found in fruit bowls, refrigerators, and lunch boxes across the United States. Yes, you’ve seen and most likely eaten an orange or two, but do you know just how beneficial they are for your body?

Health Benefits

Oranges are a nutritional powerhouse, packed with vitamins and minerals. The most noteworthy of these is vitamin C, a water-soluble antioxidant that prevents cell damage.

How does it work? Every cell in the body contains DNA, which is vulnerable to damage, or mutations, when exposed to free radicals. When DNA mutates, it can lead to the growth of cancerous cells. Vitamin C neutralizes free radicals and can prevent this mutation. 

The vitamin C found in oranges has other health benefits too:  

• Forms blood vessels, muscles, cartilage, and collagen in your bones.
• Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer
• Boosts the body’s immune system to protect against viruses and germs.
• Improves iron absorption and fights anemia.
• Slows age-related macular degeneration (AMD), which can lead to vision loss. 
• Lowers blood pressure and cortisol, the stress hormone.
• In addition to vitamin C, oranges have other nutrients that keep your body healthy. 
• Fiber
• The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease.  
• Calcium
• Oranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement. This nutrient is important for building strong bones and maintaining bone health. It’s typically associated with dairy products like milk— but whole vegetables and fruits, like oranges, are also a good source.
• Folic Acid or Folate
• Folic acid is an essential B vitamin the body uses to create DNA and divide cells. If you don’t have enough folate in your diet, it can lead to blood disease, cancer, and even birth defects. If you’re pregnant, have an orange. It’s a great natural source of folate.
• Natural Sugar
• This type of sugar is found in whole foods like milk, vegetables, fruits, grains, and legumes. Unlike processed sugar that you’d find in candy, natural sugar contains fewer calories and more nutritional benefits
• Potassium
• Oranges are high in potassium, a mineral that regulates heartbeat and muscle function. It’s been shown to lower blood pressure in people with hypertension. 
• Citric Acid
• A sour compound that’s found in citrus fruits, citric acid is also used as a natural preservative. Oranges have plenty of it, and it can alter pH levels in the urine and prevent the formation of calcium oxalate stones, or kidney stones. 
• Nutrition
• One orange contains 100% or more of the daily recommended amount of vitamin C, the highest of any citrus fruit:
• 60 calories
• 0 grams of fat
• 0 grams of sodium
• 12 grams of sugar
• 3 grams of fiber
• 1 gram of protein
• 70 milligrams of vitamin C
• 14 micrograms of vitamin A
• 55 milligrams of calcium
• 237 milligrams of potassium
• 15.4 grams of carbohydrates
• Portion Sizes
• Oranges are a vitamin-packed and healthy food, but moderation is key. They have a high concentration of acid, which can be irritating to the stomach, especially if you have gastroesophageal reflux disease (GERD).

Oranges are high in potassium, so if you’re on beta-blockers, eating too many can lead to kidney damage. If you have a condition called hemochromatosis and your body stores excess iron, too much vitamin C can increase iron levels and lead to tissue damage. 

If you prefer to drink your fruits, stick to one or two glasses of OJ a day. Juices are higher in sugar and lower in fiber. Excess sugar can lead to weight gain. 

How to Eat Oranges

Oranges are available at most grocery stores. They don’t cost much, and they’re a great snack — just peel and eat. Oranges can be stored at room temperature on the kitchen counter or in a fruit bowl. If you don’t eat them in a couple of days, put them in the fridge.

Oranges—citrus fruits famous for their high vitamin C content—have several health benefits, such as providing hydration, improving digestion, supporting your immune system, and even helping reduce belly fat. Nutrients in oranges range from minerals like potassium and phosphorous to compounds like flavonoids that help delay or prevent chronic diseases.

You can enjoy oranges in a variety of delicious ways, from juice to zest made from the peel. Read on to learn the health benefits, nutrition facts, and a few potential risks of eating oranges.

Help With Hydration

One navel orange provides about 4 ounces (oz, or half a cup, of water.¹ Your fluid needs vary based on age, activity level, and health status. Generally, females need about 11.5 cups, or 92 oz, of fluids daily, while males need about 15.5 cups, or 124 

Usually, people get about 20% of their fluids from food.² Water-rich foods like oranges can help you meet your daily requirements and keep you hydrated.

Consuming enough fluids has several health benefits, such as:³

• Aiding in digestion
• Flushing out waste
• Lubricating joints
• Preventing dehydration
• Preventing and relieving constipation
• Regulating body temperature
• Improve Digestion
• One medium navel orange offers about three grams of fiber.¹ The Food and Drug Administration advises getting 28 grams of fiber daily.
• Though most people in the United States do not consume enough fiber, it has several health benefits. Fiber supports many functions, such as:
• Aiding with digestion
• Helping regulate blood sugar and insulin levels
• Keeping your bowel movements regular
• Satiating your appetite for long periods
• Increase your fiber intake slowly. Too much fiber can quickly cause gastrointestinal upset, like bloating. Additionally, slowly increase your water intake when increasing fiber to reduce constipation.
• The fiber content of oranges can help reduce belly fat, or visceral fat. A study published in 2022 tracked the food habits of almost 1,500 people with metabolic syndrome with overweight or obesity. Metabolic syndrome is a group of health conditions that raise the risk of heart disease and diabetes.
• 
  The researchers found that after 12 months, people who increased their fiber intake reduced their body weight and visceral fat. Carrying excess visceral fat increases inflammation and the risk of chronic diseases like type 2 diabetes, high blood pressure, and some cancers.¹⁰
• Oranges pack flavonoids, a compound with antioxidant properties. A study published in 2017 found that high intakes of flavonoids help reduce fat mass.
• Supports the Immune System
• One medium navel orange packs nearly 100% of the daily recommended intake of vitamin C for males and even more for females.¹²¹ Vitamin C supports the immune system. The body also uses vitamin C to make collagen and use fat as fuel during exercise and at rest.

A study published in 2021 found that citrus juice, mainly orange juice, supports the immune system. The researchers noted that citrus juice reduces inflammation, which causes many chronic diseases.

Aids With Iron Absorption

The vitamin C content in oranges helps the body absorb iron. Iron enables the body to use oxygen better, and a lack of iron can cause fatigue. Getting enough iron is especially important for premenopausal people who lose iron through their period.

Iron is essential for people who follow a plant-based diet. The body absorbs iron from plant-based foods less readily than from animal sources.

Helps Protect Against Chronic Diseases

Oranges pack flavonoids, which have antioxidant, anti-inflammatory, antiviral, and antimicrobial properties.¹⁶ Research has found that antioxidants help protect cells against damage. Oxidative stress can lead to inflammation linked to diabetes, heart disease, and certain cancers

A study published in 2018 of more than 82,000 people found that high flavonoid intake lowered the risk of depression, especially among older individuals.

Drinking orange juice daily may also help lower your cholesterol. Healthy cholesterol levels reduce your risk of diabetes and heart disease.

Helps Lower Cancer Risk

In addition to vitamin C and fiber, oranges contain potassium and folate, two vital nutrients.¹ Potassium supports heart, muscle, and bone health. Folate is a B vitamin that helps make red blood cells and DNA.

Oranges supply small amounts of calcium and magnesium.¹ Calcium builds strong bones and teeth, helps your muscles and blood vessels contract, and aids in secreting hormones and proteins.²⁶ Magnesium has many functions, like helping strengthen your immune system, regulating your heartbeat, and building strong bones

Even orange seeds offer nutritional value. A study published in 2021 examined the components of Valencia Late (a late-season orange) and red blood orange seeds. The researchers noted that orange seeds generally contain unsaturated and essential fatty acids. They found that Valencia Late and red blood orange seeds contain calcium, phosphorus, potassium, and macronutrients like protein and carbohydrates.

Risks of Oranges and Orange Juice

Oranges are generally healthy and safe to eat. However, eating oranges and drinking orange juice can have a few risks, including:

• Aggravating symptoms of gastroesophageal reflux disease (GERD)
• Causing an allergic reaction if you have a rare orange allergy
• Interacting with certain prescription drugs
• Leading to weight gain if you drink too much juice over time
• Worsening indigestion and heartburn due to their acidity
• Tips for Consuming Oranges
• You can enjoy oranges in several forms and incorporate them into your diet in a variety of ways. Tips for consuming oranges include:
• Add orange juice to recipes: Orange juice counts as part of your daily fruit intake. You can drink freshly squeezed orange juice or cook with it. Try adding pure orange juice to stir-fry sauce, marinade, or soup. Consider using orange juice to make cocktails or mocktails.
• or freeze it in an ice cube tray and add it to water with mint or ginger
• Eat them whole: Whole oranges are filling and provide more fiber than orange zest or orange juice. Add them to overnight oats, garden salads, stir-fry, chilled whole-grain dishes, savory lettuce wraps, and slaw. Pair orange slices with nuts or seeds, cheese or yogurt, or herbed olives.
• Try different varieties: Many types of oranges exist, such as naval, blood, mandarin, and sumo. You can have fun trying each and deciding what you enjoy most.
• Zest orange peels: If you decide to eat the peel, opt for organic oranges, which lower your exposure to pesticide residues. Zest the outer skin with a grater. You may want to avoid the more bitter white pith. Add orange zest to homemade salad dressing or sprinkle it on cooked veggies, quinoa, oatmeal, fruit salad, avocado toast, and desserts.
• Key Highlights
• Oranges are high in antioxidants, fibre, and vitamin C.
• They have positive effects on digestion, heart health, and the immune system.
• Oranges can be eaten raw, juiced, or added to a variety of foods.
• Be mindful of possible hazards including drug interactions, allergies, and heartburn.
• To prevent adverse effects, eat oranges in moderation and practice good mouth hygiene.