Oranges: Benefits Inside This Hydrating, Sweet Citrus Fruit

Medically reviewed by Melissa Nieves, LND

Oranges are sweet citrus fruits popular for their juicy bite and vitamin C content. Sweet orange trees originated in China and grow in the United States, Mexico, and Spain.

Oranges are rich in vitamins, minerals, and antioxidants. They have also been linked to health benefits like improved immune function and inflammation, reduced heart disease and cancer risk, and better iron absorption.

Orange varieties include navel oranges, blood oranges, Valencia oranges, clementines, and tangerines. These types of oranges have similar nutrition profiles but different tastes and textures.

This article provides an overview of the health benefits of oranges, their nutritional profile, and any risks to keep in mind.

Benefits of Different Types of Oranges

Oranges are rich in vitamin C, calcium, potassium, folate, phosphorus, and beta-carotene. Different varieties have slightly different nutrition profiles, as well as different tastes and textures.

The vitamins and minerals found in oranges have been linked to many health benefits. Oranges are also rich in antioxidants (plant compounds) that lower the risk of chronic disease.

Fiber

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

• Heart disease

• Colon cancer

• Obesity

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

Vitamin C

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

Folate

Folate is a B vitamin essential for producing new red blood cells and proteins in the body. 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).

Flavonoids

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

Carotenoids

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

Takeaway

Oranges may have mental health benefits as well. A study found that inhaling citrus essential oils decreases anxiety and stress levels.

Downsides of Orange Juice vs. Oranges

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.

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

Nutrition Facts: Single Serving of Oranges

Oranges are rich in water, vitamins, fiber, and other healthy nutrients. One navel orange contains 121 grams (g) of water (about 4 ounces) and the following:

• Calories: 72.8

• Fat: 0.21 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)

Who Shouldn’t Eat Oranges?

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

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

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.

Most people should enjoy orange juice in moderation. Drinking a large amount every day has been linked with weight gain in women.

Summary

Oranges are sweet, juicy, and loaded with healthy nutrients. These popular citrus fruits are delicious as a snack or juiced with breakfast. Oranges are rich in water, vitamin C, fiber, antioxidants, and folate. They have been linked with healthy benefits like a lower risk of heart disease and better immune function.

Orange varieties include navel oranges, blood oranges, Valencia oranges, clementines, and tangerines. These different oranges have similar nutrition profiles but different tastes and textures.

Read the original article on Verywell Health.