Oranges—citrus fruits famous for their high vitamin C content—have several health benefits for hydration, digestion, and immune health. They may even be good for reducing visceral (belly) fat.

The nutrients in oranges range from minerals like potassium and phosphorus to flavonoid antioxidants that help prevent disease

1. Improve Digestion

A medium navel orange provides around 2.8 grams of fiber, which is about 10% of the recommended daily intake. Many people do not consume enough fiber, even though it supports digestion, helps regulate blood sugar and insulin, maintains regular bowel movements, and keeps you feeling full longer. When increasing fiber intake, it’s best to do so gradually and drink plenty of water to avoid bloating or constipation.

2. May Help Reduce Belly Fat

The fiber in oranges may also help reduce belly fat. Research has shown that increasing fiber intake can lead to weight loss and a decrease in abdominal fat. Carrying extra belly fat is associated with increased inflammation and higher risk of conditions like type 2 diabetes, high blood pressure, and certain cancers. Oranges also contain flavonoids, plant compounds that may help reduce fat mass and the risk of chronic diseases.

3. Support the Immune System

One medium orange provides nearly the full daily value for vitamin C, which helps strengthen the immune system and supports collagen production. Some studies suggest that citrus juices like orange juice can enhance immune function and reduce inflammation, potentially lowering the risk of illness.

4. Aid Iron Absorption

The vitamin C in oranges also enhances the body’s ability to absorb iron, which helps transport oxygen through the body. Getting enough iron is especially important for individuals who menstruate and those who follow a plant-based diet, as plant-based sources of iron are not as easily absorbed as those from animal products.

5. Help Protect Against Disease

Oranges contain flavonoids, which have antioxidant, anti-inflammatory, antiviral, and antimicrobial properties. Antioxidants help protect the body from oxidative stress, a process that can damage cells and lead to inflammation associated with heart disease, diabetes, and some cancers. High intakes of flavonoids have also been linked to a lower risk of depression, particularly in older adults. Drinking orange juice may also help lower cholesterol, which supports heart health.

6. May Lower Cancer Risk

Orange peels are rich in flavonoids and vitamin C. These compounds may help prevent cancer by regulating apoptosis, the body's natural process of removing damaged or abnormal cells before they grow uncontrollably.

7. Might Improve Cognitive Function

Some studies suggest that citrus juice, such as orange juice, may enhance cognitive function. Regular intake has been associated with improved mental performance in both older and younger adults by boosting blood flow to the brain.

Nutrition of Oranges

A typical navel orange contains:

• Calories: 72.8

• Fat: 0.21 g

• Sodium: 12.6 mg

• Carbohydrates: 16.5 g

• Fiber: 2.8 g

• Added sugars: 0 g

• Protein: 1.27 g

Besides vitamin C and fiber, oranges are good sources of potassium and folate. Potassium supports heart, muscle, and bone health, while folate helps in the production of red blood cells and DNA. Orange seeds also provide healthy fats, minerals, protein, and carbohydrates.

Risks

Oranges are generally safe to consume, but there are some considerations:

• They may worsen symptoms of gastroesophageal reflux disease (GERD).

• Rarely, oranges can cause allergic reactions.

• They may interact with certain medications.

• Drinking too much orange juice over time can contribute to weight gain.

Tips for Consuming Oranges

There are many ways to enjoy oranges:

• Use orange juice in recipes: Add to marinades, stir-fry sauces, soups, or cocktails. You can also freeze orange juice into ice cubes to enhance drinks.

• Eat whole oranges: They’re more filling and provide more fiber than juice. Add to salads, oats, slaws, or pair with nuts, cheese, or yogurt.

• Explore varieties: Try different types like navel, blood, mandarin, or sumo oranges to find your favorite.

• Use orange zest: For an added citrusy kick, zest the peel and sprinkle it on dressings, vegetables, oatmeal, or desserts. Choose organic oranges when using the peel to reduce pesticide exposure.

A Quick Review

Oranges are a nutrient-packed fruit with many health benefits. They are hydrating, support digestion, may help reduce belly fat, and strengthen the immune system. They are also rich in antioxidants and plant compounds that can protect against various diseases and may even support cognitive function. Enjoying oranges as part of a balanced diet can contribute positively to overall health.