Oranges, well-known for their high vitamin C content, offer numerous health benefits, including hydration, improved digestion, immune support, and even the potential to reduce belly fat.
Packed with minerals like potassium and phosphorus, as well as flavonoids, oranges can help prevent or slow the progression of chronic diseases.
There are various ways to enjoy oranges, such as drinking orange juice or using the zest from the peel.
Read on to discover the health benefits of consuming oranges.
Hydration Support
A single navel orange provides about 4 ounces (half a cup) of water. Daily fluid needs differ based on factors like age, activity level, and health. On average, women need about 92 ounces of fluids daily, while men need around 124 ounces. Typically, about 20% of daily hydration comes from food, and water-rich options like oranges help meet these needs. Adequate fluid intake offers several health benefits, including:
– Aiding digestion
– Removing waste from the body
– Lubricating joints
– Preventing dehydration
– Alleviating constipation
– Regulating body temperature
Boosting Digestion
A medium navel orange contains around three grams of fiber. The FDA recommends consuming 28 grams of fiber per day. While many people in the U.S. don’t consume enough fiber, it provides many benefits, such as:
– Supporting digestion
– Regulating blood sugar and insulin
– Promoting regular bowel movements
– Helping control appetite
When increasing fiber intake, do so gradually to avoid gastrointestinal discomfort, and also increase water intake to prevent constipation.
Potential for Reducing Belly Fat
The fiber in oranges may help decrease visceral fat, also known as belly fat. A 2022 study followed nearly 1,500 individuals with metabolic syndrome (a group of conditions raising the risk of heart disease and diabetes). After 12 months, participants who increased their fiber intake showed reductions in both body weight and visceral fat. Excess belly fat increases inflammation and the risk of chronic diseases, such as type 2 diabetes, high blood pressure, and certain cancers. Additionally, the flavonoids in oranges may help reduce fat mass.
Immune System Support
A medium navel orange provides nearly 100% of the daily recommended vitamin C intake for men and more for women. Vitamin C is crucial for immune function and also helps the body produce collagen and use fat for energy. A 2021 study found that citrus juices, particularly orange juice, support the immune system by reducing inflammation, which is linked to many chronic diseases.
Improving Iron Absorption
The vitamin C in oranges helps the body absorb iron, which is necessary for better oxygen utilization. Iron deficiency can lead to fatigue, and adequate iron intake is particularly important for premenopausal individuals. Those on plant-based diets benefit from the vitamin C in oranges, as iron from plant sources is less easily absorbed than from animal sources.
Protection Against Chronic Diseases
Oranges are rich in flavonoids, which have antioxidant, anti-inflammatory, antiviral, and antimicrobial properties. Antioxidants help protect cells from oxidative damage, which can lead to inflammation and contribute to diabetes, heart disease, and certain cancers. A 2018 study involving over 82,000 participants found that higher flavonoid intake reduced the risk of depression, especially in older adults. Drinking orange juice regularly may also help lower cholesterol, contributing to a reduced risk of heart disease and diabetes.
Reducing Cancer Risk
Orange peels are among the richest sources of flavonoids and vitamin C in citrus fruits. A 2020 review revealed that the flavonoids in orange peels can prevent the growth and spread of cancer cells. These compounds help regulate cell death, a process known as apoptosis, which removes abnormal cells that might otherwise grow uncontrollably.
Cognitive Function Enhancement
Drinking orange juice may benefit brain function. A 2015 study found that citrus juice improved cognitive function in older adults. Additionally, a 2017 study showed that consuming moderate amounts of citrus juice could improve blood flow to the brain in healthy young adults.
