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5 Nutrients That Make Oranges So Good for You

 

An orange sliced in half, on a pile of other whole oranges


Oranges—including varieties like navel oranges, blood oranges, Valencia oranges, clementines, and tangerines—are sweet citrus fruits popular for their juicy bite. They're also rich in vitamins, minerals, fiber, and antioxidants that are linked to several health benefits, like improved immune function, reduced cancer risk, and better iron absorption.1 

1. Fiber

One orange contains about 2.8 grams of fiber.2

Eating a diet rich in fiber has several health benefits, which include decreasing the risk of:

Consuming fiber also improves the balance of bacteria in the gut (gastrointestinal tract) and benefits digestion.6

2. Vitamin C

Eating an orange will give you about 82.7 milligrams of vitamin C.2

Vitamin C has been linked with a reduced risk of heart disease and cancer.7 Vitamin C also helps the body to absorb iron and lowers the risk of anemia (lower than normal red blood cell count).8 It has also been found to boost immune system function in the body.9

3. Folate

An orange contains about 35 micrograms of folate.2

Folate is a B vitamin essential for producing new red blood cells and proteins in the body.10 Folate is vital for pregnant people because it can help prevent congenital disabilities called neural tube defects (genetic brain or spinal cord defects), which include spina bifida. Since it's not easy to get enough folate through your diet, pregnant people are encouraged to take folic acid supplements (a synthetic form of folate).10

4. Flavonoids

Oranges contain flavonoids, which are compounds found in plants, fruits, vegetables, grains, and more. Hesperidin (a citrus antioxidant) is linked to lowering blood pressure and reducing inflammation.11 Naringenin (another antioxidant) is associated with improved blood vessel health.12

5. Carotenoids

Carotenoids are antioxidants that give citrus fruits their red, orange, or yellow color.13 Beta-cryptoxanthin is a compound that protects the cells from oxidative damage.14 Lycopene may reduce the risk of heart disease.1516

What About Orange Juice?

While drinking orange juice is a simple (and delicious) way to get many of the same vitamins and minerals from oranges in drink form, it's important to consider that orange juice is much lower in fiber than a whole orange.

Oranges get their fiber from the flesh of the fruit rather than the juice. Because of this, drinking a glass of orange juice is less filling than eating an orange. Many brands of orange juice also contain added sugars.17 

However, when enjoyed in moderation, orange juice may reduce blood sugar levels. It may also lower low-density lipoprotein (LDL, or "bad") cholesterol.18 

Nutrition Information

One navel orange contains 121 grams of water (about 4 ounces) as well as vitamins, fiber, and other healthy nutrients:2

  • Calories: 72.8 cals
  • Fat: 0.21 grams (g)
  • Protein: 1.27 g
  • Fiber: 2.8 g
  • Sugar: 12 g
  • Calcium: 60.2 milligrams (mg)
  • Phosphorus: 32.2 mg
  • Potassium: 232 mg
  • Vitamin C: 82.7 mg
  • Folate: 35 micrograms (mcg)

When Oranges May Not Be Good for You

Most people can safely enjoy oranges, but some must be cautious. First, avoid all oranges and orange juices if you have a citrus allergy.19 

Oranges are acidic and can worsen acid reflux symptoms.20 If you have been diagnosed with heartburn, consider avoiding citrus fruits. Some people may notice feelings of indigestion after eating oranges.21 

Ask your healthcare provider or pharmacist if eating oranges with your prescription medications is safe. Some orange varieties, like Seville oranges and tangelos, can affect how your body absorbs certain drugs.

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