Here’s a breakdown of what makes Orange the fruit nutritious, along with its key benefits.
Health Benefits of Eating Oranges
Because of the nutrients above, oranges support health in several ways:
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Immune support & protection against oxidative stress The high vitamin C and antioxidant compounds help immune cell function and fight free radicals.
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Healthy digestion & gut health Fiber helps regulate digestion, supports healthy gut bacteria, and prevents constipation.
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Heart & blood-pressure support Potassium, antioxidants, and fiber contribute to healthy blood pressure and may help lower risk of heart disease.
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Skin, collagen, and anti-aging benefits Vitamin C assists in collagen formation, which supports skin elasticity and may reduce signs of aging; antioxidants further protect skin from oxidative damage.
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General nutrition with low calories Being low in fat and calories but nutrient-dense, oranges are a good snack for maintaining healthy weight while getting essential nutrients.
How to Include Oranges in Your Diet (for Best Benefit)
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Eat whole oranges rather than relying heavily on orange juice whole fruit gives more fiber and slows sugar absorption.
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Include oranges as snacks or part of meals: quality vitamin C + fiber + hydration.
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Pair with iron-rich foods (like leafy greens or legumes) Vitamin C in oranges can help your body absorb non-heme iron better (good especially if you’re vegetarian).
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Nutrition Facts1cup servings per containerServing size 140g
Amount per servingCalories 73k% Daily Value*Total Fat 0.2g 1%Saturated Fat 0g 0%Trans Fat 0gCholesterol 0mg 0%Sodium 0mg 0%Total Carbohydrate 16.5g 6%Dietary Fiber 2.8–3g 10%Total Sugars 0gIncludes 0g Added Sugars 0%Protein 1–1.3g
Vitamin D 0mcg 0%Calcium 0mg 0%Iron 0mg 0%Potassium 0mg 0%Water content 86–87%Vitamin C 70–100%Vitamin B9 9–10%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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