Oranges are a common sight in kitchens across the United States, often found in fruit bowls, refrigerators, and lunch boxes.

While most people have enjoyed an orange or two, many might not realize just how beneficial this citrus fruit is for their health.

Health Benefits

Oranges are a nutritional powerhouse, rich in essential vitamins and minerals, with vitamin C standing out as one of the most significant. This water-soluble antioxidant plays a vital role in protecting the body from cellular damage.

How does it work?

Every cell in the body contains DNA, which is susceptible to damage or mutations caused by free radicals. These mutations can sometimes lead to the development of cancerous cells. Vitamin C neutralizes free radicals, helping to prevent such mutations and protect cellular integrity.

Fiber

The fiber in oranges helps regulate blood sugar levels and lowers high cholesterol, reducing the risk of cardiovascular disease.

Calcium

Oranges contain about 55 milligrams of calcium, approximately 6% of your daily requirement. This essential nutrient supports strong bones and overall bones health. While calcium is commonly associated with dairy products like milk, fruits and vegetables, including oranges, are also excellent sources.

Folic Acid (Folate)

Folic acid, an essential B vitamin, plays a critical role in DNA synthesis and cell division. A lack of folate in the diet can lead to anemia, cancer, or birth defects. Pregnant individuals are especially encouraged to eat oranges, as they are a natural source of this vital nutrient.

Natural Sugar

The natural sugars in oranges, unlike processed sugars, come with fewer calories and more nutritional benefits. These sugars, found in whole foods like fruits, vegetables, and grains, provide sustained energy and are a healthier option for satisfying your sweet tooth.

Potassium

Oranges are rich in potassium, a mineral that supports heartbeat regulation and muscle function. Potassium can also help lower blood pressure in individuals with hypertension, making oranges a heart-friendly choice.

Citric Acid

The citric acid in oranges gives them their tangy flavor and serves as a natural preservative. This compound also helps prevent kidney stones by altering pH levels, reducing the formation of calcium oxalate stones.

Nutrition

One orange delivers 100% or more of the daily recommended amount of vitamin C, offering a wide range of nutrients in just 60 calories:

60 calories

12 grams of natural 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

While oranges are packed with vitamins and nutrients, moderation is essential. Their high acidity can irritate the stomach, especially for those with gastroesophageal reflux disease (GERD). Since oranges are high in potassium, individuals on beta-blockers should limit consumption to avoid potential kidney issues.

Additionally, those with hemochromatosis (excess iron storage) should monitor vitamin C intake, as it can increase iron absorption and potentially cause tissue damage. If you prefer orange juice, limit it to one or two glasses per day. Juices are higher in sugar and lower in fiber, and consuming too much can contribute to weight gain.

How to Eat Oranges

Oranges are an affordable and convenient snack. Simply peel and eat, or slice them up for easy consumption. They can be stored at room temperature on your counter or in a fruit bowl for a few days. For longer storage, keep them in the refrigerator.