Orange Nutrition Benefits Skin, Immunity & More – Dr. Axe
Dr. Axe | February, 2018
We’ve all heard the saying “an apple a day keeps the doctor away.” But with all of the antioxidants, micronutrients and health-promoting properties crammed inside the orange, it’s safe to say that oranges may be just as effective in keeping you healthy. In fact, the orange nutrition profile contains a good chunk of the fiber, vitamin C, folate, thiamine and potassium that you need in the entire day.
Eating oranges — along with using orange oil — has been associated with numerous health benefits, from reducing the risk of heart disease to fighting cancer. With the many varieties of oranges available from kumquats to clementines to cara caras and beyond, there are plenty of ways to enjoy this delicious citrus fruit and get the benefits of orange nutrition.
Oranges are low in calories but contain a good amount of fiber and vitamin C as well as a range of other important vitamins, minerals and antioxidants.
One large orange (about 184 grams) contains approximately: (1)
In addition to the nutrients listed above, orange fruit also contains some copper, riboflavin, phosphorus and manganese.
Keep in mind that these orange nutrition facts are for raw oranges. Orange juice nutrition, on the other hand, is higher in calories and sugar, plus lower in fiber.
Citrus fruits like oranges are packed with health-promoting antioxidants. (2) Antioxidants are compounds that fight free radicals to prevent oxidative stress and protect against chronic disease. Antioxidants are believed to play a role in the development of conditions like heart disease, cancer and diabetes. (3)
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In particular, oranges are high in bioflavonoids like hesperidin and hesperetin, which have been shown in test-tube studies to help neutralize free radicals, reduce inflammation and decrease oxidative damage to cells. (4)
Oranges are one of the best sources of vitamin C, packing in 163 percent of what you need for the whole day in just one serving. In addition to its powerful antioxidant properties, vitamin C is also revered for its ability to improve immune function.