We all know the proverb "an apple a day," but equally an orange could be recommended.
There are thousands of reasons why eating an orange a day is a good idea; they are low in calories but full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet.
Orange trees are the most cultivated fruit trees in the world. Oranges are a popular fruit because of their natural sweetness, wide variety of types and diversity of uses - from juices and marmalades to face masks and candied orange slices.
An orange has over 170 different phytochemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects.6
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of the fruit and an in-depth look at its possible health benefits, how to incorporate more oranges into your diet and any potential health risks of consuming oranges.
Possible health benefits of consuming oranges
One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day.
According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least. 5
Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of US adults meet the daily 4700 mg recommendation.3
Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.3
According to a study published in the American Journal of Epidemiology, consuming bananas, oranges and orange juice in the first two years of life collagen (resource no longer available at www.bastyrcenter.org), the support system of your skin
On the next page we look at the nutritional breakdown of oranges, how to incorporate more oranges into your diet and the possible risk factors associated with consuming oranges.