What are the health benefits of oranges? The Vitamin C in oranges provides a tremendous amount of nutrients that can help to boost your immune system. It has antioxidants in it which will help to fight off free radicals in the body. And this can help reduce the risk of a lot of chronic health diseases.
What are the health benefits of oranges? iStock-photo credit: ValentynVolkov
The nutrient health benefits of one medium orange are the following:
- 60 calories
- 3 grams of fiber
- 12 grams of sugar
- 1 gram of protein
- 14 micrograms of Vitamin A
- 70 milligrams of Vitamin C
- 237 milligrams of potassium
- 4 grams of carbohydrates
- Folate- 9% of the DV
- Calcium- 5% of the DV
- Carbs- 14.8 grams
- Water- 86% by weight
There was a 2022 review study on about 10 high quality studies that found that consuming orange juice reduced heart disease markers such as blood sugar, LDL bad cholesterol levels and the inflammatory C-reactive protein marker, (CRP).
Research studies have shown that diets that are high in citrus fruits can reduce the risk of lung cancer, several types of cancer and Type 2 diabetes.
A 2021 study done on 7000 Australian adults found that moderate consumption of citrus fruits was 36% less likely to be diagnosed with diabetes at 5 years compared to those with people that have the lowest fruit intakes.
Fiber is one of the nutrients in oranges that can improve immune health because it provides beneficial bacteria in the gut.
The difference between oranges vs orange juice is there is more fiber in oranges and less added sugar. And a cup of orange juice has double the calories than a medium orange.
Drinking too much orange juice can be excessive in calorie consumption as it adds up very quickly.
The two antioxidants that oranges have are beta-cryptoxanthin and Lycopene. Beta cryptoxanthin is a compound that acts as an antioxidant and protects cells against oxidative damage.
And Lycopene is a powerful antioxidant that can help protect you against heart disease.
The Bottom Line is the health benefits of oranges is the Vitamin C can help boost your immune system. The fiber in oranges helps to create beneficial bacteria that is important for the health of your digestive system.
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References
- Iddir M, Brito A, Dingeo G, Fernandez Del Campo SS, Samouda H, La Frano MR, Bohn T. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020 May 27;12(6):1562. doi: 10.3390/nu12061562. PMID: 32471251; PMCID: PMC7352291.
- Abdullah M, Jamil RT, Attia FN. Vitamin C (Ascorbic Acid) [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/
- Bondonno NP, Davey RJ, Murray K, Radavelli-Bagatini S, Bondonno CP, Blekkenhorst LC, Sim M, Magliano DJ, Daly RM, Shaw JE, Lewis JR, Hodgson JM. Associations Between Fruit Intake and Risk of Diabetes in the AusDiab Cohort. J Clin Endocrinol Metab. 2021 Sep 27;106(10):e4097-e4108. doi: 10.1210/clinem/dgab335. PMID: 34076673; PMCID: PMC8475213.
- Wang J, Gao J, Xu HL, Qian Y, Xie L, Yu H, Qian BY. Citrus fruit intake and lung cancer risk: A meta-analysis of observational studies. Pharmacol Res. 2021 Apr;166:105430. doi: 10.1016/j.phrs.2021.105430. Epub 2021 Jan 30. PMID: 33529754.
- Alhabeeb H, Sohouli MH, Lari A, Fatahi S, Shidfar F, Alomar O, Salem H, Al-Badawi IA, Abu-Zaid A. Impact of orange juice consumption on cardiovascular disease risk factors: a systematic review and meta-analysis of randomized-controlled trials. Crit Rev Food Sci Nutr. 2022;62(12):3389-3402. doi: 10.1080/10408398.2020.1865263. Epub 2020 Dec 22. PMID: 33350317.
- Shafe MO, Gumede NM, Nyakudya TT, Chivandi E. Lycopene: A Potent Antioxidant with Multiple Health Benefits. J Nutr Metab. 2024 Jun 8;2024:6252426. doi: 10.1155/2024/6252426. PMID: 38883868; PMCID: PMC11179732.
- USDA- https://fdc.nal.usda.gov/food-details/746771/nutrients
