Many types of oranges are high in fiber and beneficial vitamins, like vitamin C. They also contain antioxidants which can have various health benefits, including supporting immune function.
Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form.
Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain (1, 2).
Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways.
This article explains everything you need to know about oranges, including their nutritional value, potential health benefits, and more.
Like most fruits, oranges mainly comprise carbs and water, contain very little protein and fat, and are relatively low in calories.
Oranges are a good source of fiber. One orange (140 grams) packs around 10% of the DV (3).
Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.
Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity (4, 5, 6).
One 140-gram orange covers 92% of your daily vitamin C needs. This water-soluble nutrient is essential for your health. Your body uses it for immune function, collagen synthesis, iron absorption, and more (7).
Folate is a B vitamin that plays a role in metabolism, fetal and placental development, and many other important processes (8).
In addition to vitamin C and folate, oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1).
Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C.
Oranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.
All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors.
A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body (11).
It’s essential to maintain optimal intakes of vitamin-C-rich foods and beverages like oranges. Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes (16).
According to research findings, regularly consuming citrus fruits, like oranges, may benefit your health in a number of ways.
The average water weight for all oranges fell in the range of 75.5 % to 80.4%. Examination by variety showed that the average Navel orange percentage is 77.8%, the average Valencia orange is 78.6%, the average Minneola Tangerine is 75.5%, and the Clementine Tangerine is 80.4%.
Diets high in citrus fruits may protect against chronic diseases
In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.
Studies suggest that diets high in citrus fruits may help reduce the risk of several types of cancers, including (20, 21, 22, 23):
- lung cancer
- mouth cancer
- stomach cancer
- head and neck cancer
What’s more, diets high in fruits, including citrus fruits, may help reduce your risk of developing type 2 diabetes (24).
One study including over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes (24).
Keep in mind that this study found benefits connected to eating fruits, in general, and it didn’t isolate the benefits of eating whole oranges, specifically. In addition, it didn’t find the same beneficial effects in people who drank fruit juice.
This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits.
Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.
Consuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron.
Although oranges are not a good source of iron, they’re an excellent source of vitamin C, which enhances your body’s ability to absorb iron (7).
One study found that adding 120 grams of orange to meals composed of rice or flatbread with lentils or a greens-based dish called saag enhanced the bioavailability of iron by as much as 10.7% (25).
Try adding a sprinkle of orange juice to lentil and bean dishes, or adding orange segments to spinach salads to help enhance iron absorption.
Helps promote heart health
Heart disease is currently the world’s most common cause of premature death.
A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels (16, 17, 18).
Plus, regularly consuming oranges and orange juice may help reduce heart disease risk factors.
One review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of (19):
- blood sugar
- LDL (bad) cholesterol
- the inflammatory marker C-reactive protein (CRP)
Tip Of The Day: Navel Oranges
FAQ
How much water is in an orange?
What food has the highest water content?
Is it OK to eat an orange every day?
What does a navel orange look like?
Navel oranges are round to slightly oval and 3 to 4 inches in diameter, with medium to thick rind which is bright orange in color with a slightly pebbly texture. Underneath the rind is a white pith which is easily removed.
Can eating oranges cause stomach problems?
Individuals with gastritis or reflux may experience stomach pain or discomfort after consuming oranges. This is because oranges are acidic and can cause irritation by increasing stomach acid.
Can You overwater a navel orange tree?
Watering is crucial, typically when Navel orange trees are planted into the ground there is a worry of proper drainage and overwatering your tree. Navel orange trees planted in the ground prefer to have their roots a bit on the dry side. We have found that if there is proper drainage in container gardening it is difficult to overwater citrus trees.
How many calories are in a navel orange?
One navel orange (140g) contains 73 calories and 16.5 grams of carbohydrates. Keep in mind that larger portions will contain more calories and carbs. Even though the carbs in oranges come from simple sugars, whole oranges are also a good source of fiber and contain no added sugar. That means the glycemic effect of oranges is minimal.