The vitamins and minerals found in oranges are linked to many health benefits. Oranges are rich in antioxidants (plant compounds) that lower the risk of chronic disease.
Fiber
A diet rich in fiber has several health benefits, including reducing the risk of:
Eating fiber also improves the balance of bacteria in the gut (the gastrointestinal tract) and improves digestion.
Vitamin C
Vitamin C is linked to a reduced risk of heart disease and cancer. Vitamin C also helps the body absorb iron and lowers the risk of anemia (lower than normal red blood cell count). It has also been found to enhance the function of the body’s immune system.
Folate
Folate is a B vitamin that is essential for the production of new red blood cells and proteins in the body. Folate is important for pregnant people because it can help prevent birth defects called neural tube defects (genetic brain or spinal cord defects), including spina bifida. Since it is not easy to get enough folate through your diet, pregnant women 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) has been 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.
Oranges may also have mental health benefits. A study found that inhaling citrus essential oils reduces anxiety and stress levels.
Disadvantages of Orange Juice vs. Oranges
Although drinking orange juice is a simple (and delicious) way to get many of the same vitamins and minerals from oranges in beverage form, it is 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 have added sugars.
However, when enjoyed in moderation, orange juice can lower blood sugar levels. It may also lower low-density lipoprotein (LDL) cholesterol (“bad cholesterol”).
Nutrition Facts: A Single Serving of Oranges
Oranges are rich in water, vitamins, fiber, and other healthy nutrients. One navel orange has 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 enjoy oranges safely, but some need to be careful. First, avoid all oranges and orange juice if you have a citrus allergy.
Oranges are acidic and can make acid reflux symptoms worse. If you are diagnosed with heartburn, consider avoiding citrus fruits. Some people may notice indigestion after eating oranges.
Ask your healthcare provider or pharmacist if it is safe to eat oranges with your prescription medications. Some types of orange, such as Seville oranges and tangelos, can affect how your body absorbs certain drugs.
Most people should enjoy orange juice in moderation. Heavy drinking every day is associated with weight gain in women.
Summary
Oranges are sweet, juicy, and loaded with healthy nutrients. This popular citrus fruit is delicious as a snack or juice with breakfast. Oranges are rich in water, vitamin C, fiber, antioxidants and folate. They are linked to health benefits such as 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 nutritional profiles but different flavors and textures.
Verywell Health uses only quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we check and keep our content accurate, reliable and trustworthy.
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By Carrie Madormo, RN, MPH
Carrie Madormo, RN, MPH, is a health writer with over ten years of experience working as a registered nurse. She has practiced in a variety of settings including pediatrics, oncology, chronic pain, and public health.
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