Oranges are a round, segmented citrus fruit with a textured peel. Their taste ranges from juicy and sweet to tangy or bitter, depending on the variety.

Common types include Valencia, Seville, and Hamlin, which are mostly available year-round. However, blood oranges have a shorter seasonal window.

The Benefits of Oranges

Oranges offer several health benefits:

Rich in vitamin C: May help protect cells from damage.

Antioxidant compounds: May support heart health.

Source of citrates: May protect against kidney stones.

Iron absorption: May help prevent iron-deficiency anaemia.

Brain health: May promote better brain function.

Nutritional Benefits of Oranges

One medium orange provides:

58Kcal / 243KJ

1.3g protein

0.3g-fat

13.1g carbohydrate

1.9g fibre

195mg potassium

53mcg folate

83mg vitamin C

One medium orange counts as one of your five-a-day. A 150ml glass of unsweetened orange juice also counts, but only as one portion per day, no matter how much you drink, as advised by the NHS.

Top 5 Health Benefits of Oranges

1. Good Source of Protective Antioxidants

Dear Lykkers, oranges are rich in vitamin C, which provides antioxidant protection and helps prevent cell damage. They also contain carotenoids like beta-cryptoxanthin (converted to vitamin A) and lycopene in blood oranges. Additionally, oranges have flavanones, compounds that may offer anti-inflammatory, antiviral, and antimicrobial benefits. Interestingly, orange peel contains more nutrients than the flesh, so using orange zest in recipes adds an extra nutritional boost.

2. May Support Heart Health

Antioxidant compounds like hesperidin in oranges may lower blood pressure and cholesterol. Studies suggest that including citrus fruits in your diet can reduce the risk of cardiovascular diseases by minimizing oxidative damage, reducing inflammation, and improving blood vessel health. For example, drinking a glass of orange juice daily for four weeks has been shown to have a blood-thinning effect and reduce blood pressure.

3. May Protect Against Kidney Stones

Oranges are a natural source of citrates, which may help prevent the formation of kidney stones.

4. May Help Prevent Iron-Deficiency Anaemia

While oranges themselves aren’t rich in iron, their vitamin C and citric acid content enhance iron absorption from other iron-rich foods, aiding in the prevention of anaemia.

5. May Promote Better Brain Function

Emerging research on flavonoids indicates potential benefits for memory and cognition, along with preventing neurodegenerative conditions. While it’s too early to claim specific brain health benefits from oranges, the evidence is promising.

13 Health Benefits of Eating Oranges

Video by Health and Nutrition

Are Oranges Safe for Everyone?

Most people can enjoy oranges as part of a balanced diet. However, there are some considerations:

Allergies: Rare cases of orange allergies have been reported.

Heartburn: Oranges and orange juice may aggravate symptoms in those prone to heartburn.

Medication interactions: Some medications, including certain blood pressure drugs, may interact with nutrients like potassium found in citrus fruits.

A nutritional powerhouse, oranges support heart and brain health, aid in preventing anaemia and kidney stones, and are loaded with antioxidant-rich vitamin C to protect the body’s cells. Don’t forget to incorporate orange zest into your recipes for an extra nutritional boost, as the peel contains even more nutrients than the flesh.