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.
One navel orange provides about 4 ounces (oz, or half a cup, of water. 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 oz.
Usually, people get about 20% of their fluids from food. 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:
Aiding in digestionFlushing out wasteLubricating jointsPreventing dehydrationPreventing and relieving constipationRegulating body temperature
One medium navel orange offers about three grams of fiber. 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 digestionHelping regulate blood sugar and insulin levelsKeeping your bowel movements regularSatiating 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.
Oranges pack flavonoids, a compound with antioxidant properties. A study published in 2017 found that high intakes of flavonoids help reduce fat mass.
One medium navel orange packs nearly 100% of the daily recommended intake of vitamin C for males and even more for females. 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.
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.
Oranges pack flavonoids, which have antioxidant, anti-inflammatory, antiviral, and antimicrobial properties. 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.
Orange peels pack some of the highest flavonoids and vitamin C content than any citrus fruit. A review published in 2020 found that the flavonoids in citrus peels help prevent cancer cells from growing and spreading. For example, flavonoids help regulate, or program, cell death. Apoptosis is a process the body uses to kill off abnormal cells before they multiply and grow out of control.
Orange juice may help you think clearly. For example, a study published in 2015 found that high intakes of citrus juice improved cognitive function in older adults. Another study published in 2017 found that drinking moderate quantities of citrus juice can enhance blood flow to the brain for healthy young adults.
One navel orange has the following nutritional profile:
Calories: 72.8Fat: 0.21gSodium: 12.6mgCarbohydrates: 16.5gFiber: 2.8gProtein: 1.27g
In addition to vitamin C and fiber, oranges contain potassium and folate, two vital nutrients. 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. Calcium builds strong bones and teeth, helps your muscles and blood vessels contract, and aids in secreting hormones and proteins. 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.
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 allergyInteracting with certain prescription drugsLeading to weight gain if you drink too much juice over timeWorsening indigestion and heartburn due to their acidity
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.
Oranges offer a wide range of health benefits. Oranges are filling and full of vitamins, minerals, and plant compounds that help prevent chronic diseases, reduce visceral fat, keep you hydrated, and aid in digestion. Vitamin C in orange juice can help strengthen your immune system.
You can enjoy oranges in many ways, including adding orange juice to recipes, having orange slices as a nutritious snack, and sprinkling orange zest on top of dessert or cooked veggies. Oranges have few risks. Talk to a healthcare provider if you experience adverse health effects after eating oranges.
