Health Benefits of Oranges

See how citrus fruits can change your life, starting with the incredible health benefits of oranges!

Oranges are small, round fruits that are named after their color. Inside, you will see that oranges are divided into juicy and pulpy sacs that are easy and quick to peel and eat. 

Indeed, the oranges’ vibrant color reflects how bright and exciting your life will be with oranges in your diet. Every bite feels like a taste of happiness, not just in flavor but also in health. 

health benefits of oranges
The orange is a juicy and pulpy fruit with an orange color and sweet flavor. It’s known for its many benefits that can help your health.

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When it comes to citrus fruits, you can count on oranges to give you all the flavor, quality, and health benefits that you need. No matter how you enjoy them best, oranges will surely make life worth living!

Nutrition Facts

How good are oranges for your health? The answer lies in how rich it is in nutrients that your body needs. According to the United States Department of Agriculture, these are some of what you can get from oranges:

Water86.8 grams
Energy47 kcal
Protein0.94 kilograms
Carbohydrates11.8 grams
Fiber2.4 grams
Calcium40 milligrams
Magnesium10 milligrams
Phosphorus14 milligrams
Vitamin C53.2 milligrams
Folate30 µg
Choline8.4. milligrams
Vitamin A11 µg
Carotene71 µg


The average orange has about 73 calories. Interestingly, eating fresh orange has fewer calories than drinking orange juice which has 110 calories per cup. Whether you drink or eat them, you get a good level of energy! 


Miami Herald mentioned that a navel orange has about 16.5 grams of carbohydrates. But larger oranges tend to have more. Since most carbs come from simple sugars, they won’t cause a big change in blood sugar levels. 


Did you know one whole orange can fulfill 11% of your daily fiber intake? No wonder oranges make some of the best fruits for digestion and metabolism. Remember that you can get most of the fiber from the pulp.

Vitamins & Minerals

Even if they’re small in size, oranges are truly packed with helpful vitamins and minerals for your daily diet. Do you need any of these to keep yourself healthy? 

  • Vitamin C
  • Calcium
  • Folate
  • Potassium
  • Citric acid
  • Protein
  • Protein
  • Magnesium
  • Phosphorus
  • Folate
  • Choline
  • Vitamin A
  • Lutein

Can you imagine all of these in one fruit? Oranges are certainly perfect for your daily diet.

Plant Compounds

Do oranges have plant compounds? Of course!

One of the plant compounds in oranges is hesperidin. It’s an antioxidant that can help repair cell damage and eliminate free radicals for a healthier heart, brain, and immunity. 

Oranges also have naringenin, which is a kind of flavonoid. This compound can help prevent different kinds of illnesses like cancer, Alzheimer’s disease, and hepatitis. 

Just like other citrus fruits, oranges are also rich in carotenoids. The top carotenoids or antioxidants in oranges are beta-cryptoxanthin and lycopene. These carotenoids are good for your eyes and heart. 

These plant compounds, coupled with the nutrients, vitamins, and minerals, oranges are guaranteed to give the best health benefits! 

healthy benefits of oranges

Health Benefits of Oranges

It’s time to dive into the ten health benefits of oranges! These are the reasons why you need to start eating more oranges:

Strengthen bones

Oranges can strengthen your bones and muscles because they have calcium, potassium, and vitamin C. According to Very Well Health, a glass of Orange Juice can give more support to your bones. 

Aside from improving bone health, oranges can also prevent bone diseases like arthritis. You will surely have a more active lifestyle with oranges in your diet. You’ll surely finish your workout sessions with ease.

Fights inflammation

An article by WebMD mentioned that oranges are powerful antioxidants that can fight against inflammation even in the long term. Oranges can also reduce inflammation to lessen your chances of getting health problems. 

With the anti-inflammatory properties of oranges, you can expect protection from different diseases. You may also experience pain relief, lesser swelling, and faster healing.

Boost immunity

Can you remember the vitamins and minerals you can get from oranges? They can surely boost your immunity for the best protection against bacteria, viruses, and harmful illnesses. 

Citrus fruits like oranges are some of the top foods to naturally improve immunity because they’re rich in vitamin C and other antioxidants. Start with oranges to see how good they are for immunity.  

Protect vision

Take care of your sense of sight by adding more oranges to your diet. The vitamin C from oranges can protect the blood vessels in your eyes to maintain 20/20 vision. 

Moreover, oranges can help prevent eye problems such as cataracts. Limoneira says an orange a day can reduce your risk of age-related macular degeneration by 60%. 

Lower stress

If you want to feel relaxed while eating something sweet, then you must try oranges. The flavor of these fruits alone can reduce anxiety levels and increase serotonin in your body.

An orange a day certainly keeps the stress away. It lowers cortisol levels to make you feel more relaxed and calm. These fruits can certainly improve and maintain your mental and physical well-being. 

Improve heart health

You will surely have better heart health with the fiber and potassium from oranges. The fiber also protects you from different heart complications such as stroke and heart attack. 

These oranges can also regulate blood pressure levels to help your heart pump blood to your organs. As your heart beats better, you will live longer! 

Soothe skin

Skincare is not enough; you need a healthy diet with fruits like oranges to maintain glowing and radiant skin. You can prevent acne, slow down aging, and brighten the skin with vitamin C and citric acid from oranges. 

Once your body absorbs the nutty goodness of oranges, you will notice how smooth and supple your skin will look and feel. Who knew that oranges can upgrade your skincare routine?

Help with hydration

What makes oranges extra juicy is their rich water content. Oranges are 86% water. Aside from drinking water, you can also eat oranges to stay refreshed. Every time you feel that water is not enough, grab an orange.

Healthline mentioned that the hydration from oranges can also prevent the growth of kidney stones. Whether you want to eat oranges or drink orange juice, you’re going to feel hydrated. 

Aid weight loss

Oranges have lots of nutrients and vitamins that can promote weight loss. For instance, the water and fiber content tends to make you feel full to have better control of your appetite. 

Since oranges are low in calories, you don’t have to feel guilty about eating them. Instead of buying sweet treats, just eat an orange and enjoy it! 

Enhance brain health

Stay sharp and alert with the nutrients of oranges that can promote brain health. The antioxidants can also prevent age-related decline in brain function. 

You can use oranges as snacks at work or in school to improve focus and memory. Say goodbye to free radicals that can lead to mental decline because oranges can save the day. 

I am constantly amazed at how oranges affect my life. When I found out about the health benefits of oranges, I started using these fruits for meals with my family. Now, oranges are a favorite in our home! 

Ripening Process

To truly enjoy the sweet flavor of oranges, you must ensure they’re ripe first. Once ripe, you can make so many recipes with these fruits. Here’s how you can ripen oranges as suggested by Go Cook Yummy:

  • Just put the oranges in a paper bag at room temperature to ripen for about three days.
  • You can also store oranges with bananas because of the ethylene that ripes fruits faster. 
  • Alternatively, let oranges ripen naturally in a warm area of your house. 

Meanwhile, here are the signs you need to check when buying ripe oranges:

  • The skin should be thin and vibrantly colored. 
  • Check if the orange feels soft to the touch. 
  • Buy ones that feel heavy for their size. 
healthy oranges

Side Effects

It’s tempting to eat oranges because they’re sweet and fun to eat. However, eating too much of these citrus fruits can also lead to consequences: 

  • Nausea – feeling like you need to vomit
  • Diarrhea – irregular and abnormal bowel movements
  • Stomachache – discomfort in the stomach
  • Headache – pain in any region of your head
  • Insomnia – difficulty falling asleep
  • Acid reflux – acid in the esophagus resulting in heartburn
  • Kidney damage – too much build-up of waste and fluid
  • Weight gain – increase in body weight

You can make sure that you’re getting the health benefits of oranges by eating them in moderation. Live Science suggests eating one orange a day for a balanced diet. 


Now that you know the important health benefits of oranges, you can be sure that adding them to your diet is alright. 

Even though they are small fruits, they are not lacking in the best nutrients for your overall health. Knowing how to ripen and enjoy them can surely help you start a healthy lifestyle with oranges. 

When I started adding oranges to my family’s diet, we certainly felt better, physically and mentally. Even my kids love eating oranges for snacks and dessert – Orange Popsicles! 

Once again, these are some of the best health benefits you can get from oranges:

  • Strengthen bones
  • Fight inflammation
  • Boost immunity
  • Protect vision
  • Lower stress
  • Improve heart health
  • Soothe skin
  • Help with hydration
  • Aid weight loss
  • Enhance brain health

Remember to be cautious when eating oranges. They may be delicious, but one orange a day can already do so much. Enjoy! 

Suggested Recipes

orange recipes

Make oranges a part of your family’s dining routine with these tried and tested recipes:

Serve these drinks and dishes to your family and friends to encourage them to have a balanced diet with oranges! 

Frequently Asked Questions

What are the five benefits of oranges?

Oranges have so many health benefits, but five of them include the following:

  • These take care of your heart with better blood flow and blood sugar levels. 
  • Oranges strengthen bones and cartilage with vitamin C and collagen in addition. 
  • You can also soothe and moisturize your skin with the help of oranges. 
  • Protect your overall body from illnesses with lessened inflammation and boosted immunity. 
  • Maintain your vision and brain health with the nutrients you can get from oranges. 

Is it healthy to eat an orange every day?

Yes, you can eat oranges every day. However, limit your intake to one orange a day. Remember that eating too many of these fruits can also lead to side effects such as headaches, diarrhea, and insomnia. 

What is the best time to eat orange?

There is no best time to eat an orange because you can eat it whenever you want. You can have it for breakfast, snacks, before or after a workout, or even after your meal.

How many oranges should you eat per day?

One to two oranges a day can already be good for your diet. Just remember that eating too many oranges can lead to side effects.

This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.

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