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Home > Nutrition > All You Need to Know About Oranges: Health Benefits, Nutrition, Types and Safety

All You Need to Know About Oranges: Health Benefits, Nutrition, Types and Safety

December 16, 2019 - Updated on January 18, 2022
9 min read
By Laura Krebs-Holm, MS, RD, LD | Registered Dietitian
Reviewed by Miriam Christie, MS, RD, LD, ABD | Registered Dietitian

In this article:

  • Nutrition Profile of Oranges
  • Types of Oranges
  • Health Benefits of Oranges
  • Other Health Benefits
  • Anatomy of Oranges
  • Orange Juice or Whole Orange?
  • Proper Storage of Oranges
  • Can You Eat Orange Peels and Seeds?
  • Safety of Eating Oranges
  • Potential Drug Interactions
  • Expert Answers (Q&A)
  • Final Word

Oranges are a popular fruit around the globe. They are used in a variety of products, including flavoring agents, absorbents, binders, fragrances, hair conditioners, soaps, cleansers, skin care products, hair care products, fragrances and perfumes, and detergents.

orange benefits

Oranges possess a wide range of health benefits as well.

Nutrition Profile of Oranges

One medium orange is considered one fruit serving and can be enjoyed up to two to four times per day.

One medium orange contains 70 calories, 0 grams of fat, 1 gram of protein, 16 grams of carbohydrate (12 grams are naturally occurring sugars), and 3 grams of fiber. It also contains 100% of your daily needs of vitamin C and about 235 mg of potassium.

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Oranges have a low glycemic index, making them favorable choices for people with diabetes. (1)(2)

Types of Oranges

types of oranges

There are two categories of oranges: sweet and bitter.

The sweet varieties are more popular than the bitter varieties. They include the Valencia, Navel, Mandarin, Satsuma, Seville, Hamlin, Jaffa, Clementine, and Pineapple oranges.

Mandarins, which are native to southeast China, are easier to peel, have flatter ends, and tend to have a flatter taste than the other sweet varieties.

Bitter oranges (Citrus aurantium), contrary to what their name might suggest, have multiple culinary uses.

Health Benefits of Oranges

Oranges may be commonplace, but they are nutrient-dense and thus have various beneficial effects on general health.

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1. Antioxidant properties

oranges are full of healthy antioxidats and vitamin C

Oranges are well known for their vitamin C content and with good reason. One medium orange contains 100% of your daily needs for this powerful nutrient. (3)

Vitamin C is one of the most powerful antioxidants. It helps repair damage in the body, ward off disease, and boost the immune system. These bright fruits are also good sources of B vitamins such as thiamin, pyridoxine, and folate. (4)

2. Benefits to cardiovascular health

The vitamin C in oranges helps reduce plaque formation in the arteries. It also improves nitric oxide production, enhances vasodilation, and improves heart health.

Studies have shown that orange juice consumption may protect heart health by increasing the amount of circulating antioxidants and lowering the amount of damage to lipid cells. (5)(6)

The flavanone hesperidin found in oranges may help lower both cholesterol levels and blood pressure. However, current studies have shown that oranges and orange juice have both positive and negative effects on cholesterol levels. (7)(8)

ALSO READ: 13 Foods That Keep Your Heart Healthy

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Other Health Benefits

Besides being good sources of antioxidants and improving cardiovascular health, oranges can also help:

  • Reduce the risk of certain kinds of cancer (9)
  • Prevent kidney stone formation (10)(11)
  • Prevent aging by quenching free radicals – One study found that the Naragi or Santra orange (C. reticulata Blanco) and its peel can be used effectively in anti-wrinkle skincare products. (12)
  • Lower the risk of asthma (13)
  • Reduce the risk of scurvy – Scurvy occurs due to a deficiency in vitamin C for 3 months or longer

Anatomy of Oranges

anatomy of an orange

Oranges are usually 2–3 inches in diameter and contain a pulpy, juicy flesh beneath a thick, textured skin.

The peel

The peel of the orange is made up of a thin outer layer called the flavedo, which contains carotenoids that give the orange peel its characteristic color. The thick inner layer is called the albedo, which contains flavonoids that may influence the flavor of the fruit’s juice.

The fruit

The pulp, or endocarp, is the part that is most often consumed and makes up about 80% of the fruit’s weight. It contains the orange segments – the juice sacks and seeds.

Essential oils

The oil from oranges is distilled from the peel. Its aroma is bright, lively, fruity, and sweet. The oil may be used to get relief from bronchitis, colds, constipation, flu, flatulence, poor circulation, dull skin, and stress.

Orange Juice or Whole Orange?

Orange juice is a good source of potassium, folate, and magnesium. (14) Drinking orange juice can help you meet your daily recommended fruit intake. (15) However, when the fruit is pressed and squeezed to collect the juice, some of the nutrients are lost, including the water-soluble vitamins and fibers.

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Moreover, the powerful flavonoids are found in the white pulpy part and pith of the orange. When the orange is eaten whole, many pieces of the white pulp and pith are consumed. When it is juiced, these parts are often discarded.

Proper Storage of Oranges

Choose oranges that are heavy and firm with fine skin texture. Like all fruits and vegetables, oranges should be washed before they are peeled or cut.

Oranges can be stored for up to 3 months at 52ºF or up to 5 months at 36ºF, making them a staple that can be enjoyed year-round. Coating oranges with a thin layer of polyethylene and wax emulsion can double their storage life.

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Can You Eat Orange Peels and Seeds?

Orange peels tend to be bitter in flavor but can be eaten safely. Orange seeds may also be consumed.

The seeds of citrus fruits do contain small amounts of cyanide compounds, but the seeds of an average orange do not contain enough cyanide to be toxic or harmful. Orange seeds can be blended into smoothies, but it is best to avoid eating them if possible.

Safety of Eating Oranges

is it safe to consume oranges for all people?

In general, oranges are safe to consume. While rare, orange and citrus allergies do exist. Symptoms include redness and swelling of the lips and gums; tingling and/or itching of the lips, tongue, and throat; and contact dermatitis. In very rare cases, citrus allergies can cause anaphylaxis.

One case report noted a young boy who developed food protein-induced enterocolitis syndrome 1 to 2 hours after drinking orange juice. (16)

Oranges may be eaten on an empty stomach without a problem. Oranges are not considered to be keto-friendly, so individuals following a ketogenic diet may have a hard time fitting them into their meal plan.

Potential Drug Interactions

Depending on the medication’s active ingredient, orange juice can reduce the efficacy of a drug or can create potentially dangerous drug levels in the body.

  • Orange and apple juices may lower the absorption of the anti-cancer agent etoposide and some beta-blockers such as atenolol, celiprolol, and talinol.
  • The absorption of some antibiotics, including ciprofloxacin, levofloxacin, and itraconazole, may also be affected.
  • If you take an ACE inhibitor, such as captopril, lisinopril, and enalapril, avoid consuming too many oranges or too much orange juice.
  • Overconsumption of oranges, which are rich in potassium, may lead to a buildup of potassium in the bloodstream. (17)

Talk with your physician or pharmacist about consuming citrus fruits while on medication.

Expert Answers (Q&A)

Answered by Ms. Brierley Horton, MS, RD

what the experts have to say about oranges
What is the best time of the day to eat oranges?

There isn’t a “right” or “wrong” time of the day to eat oranges. Enjoy them with any meal that you desire or as a snack.

Can oranges lead to gastric problems?

Too much vitamin C, which oranges are rich in, can upset your stomach.

Is it safe for pregnant and breastfeeding women to consume oranges?

Yes, it is.

Why should oranges be included in the diet?

Oranges are a great source of vitamin C, a nutrient that keeps the immune system humming along, keeps the skin healthy, and potentially helps to ward off wrinkles.

They also deliver ample fiber and potassium – two key nutrients that people fall short of regularly.

About Ms. Brierley Horton, MS, RD: Brierley is a registered dietitian and an experienced writer and editor who strives daily for innovative ways to inspire people to be healthier.

She previously served as a food and nutrition director for Cooking Light, a women’s lifestyle brand of Meredith Corporation. Before working at Cooking Light, Brierley was a long-time nutrition editor of Eating Well magazine.

She has also appeared on national and local broadcasts, including TODAY, Access Hollywood Live, Better TV, and MSNBC Live with Thomas Roberts.

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Final Word

Oranges are nutrient-rich fruits that provide a large dose of vitamin C, as well as other vitamins, minerals, antioxidants, and phytochemicals. Because of their nutrient profile, oranges should be included in a healthy diet to help prevent disease and to enjoy a healthy immune system and glowing skin.

References
  1. Jenkins DJA, Srichaikul K, Kendall CWC, et al. The relation of low glycaemic index fruit consumption to glycaemic control and risk factors for coronary heart disease in type 2 diabetes. Diabetologia. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017317/. Published February 2011.
  2. Hanhineva K, Törrönen R, Bondia-Pons I, et al. Impact of dietary polyphenols on carbohydrate metabolism. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pubmed/20480025. Published March 31, 2010.
  3. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc- app.html#/food-details/169918/nutrients.
  4. Franke, Adrian A, et al. “Bioavailability and Antioxidant Effects of Orange Juice Components in Humans.” Journal of Agricultural and Food Chemistry, U.S. National Library of Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533031/.
  5. Asgary, Sedigheh, and MahtabKeshvari. “Effects of Citrus Sinensis Juice on Blood Pressure.” ARYA Atherosclerosis, Isfahan Cardiovascular Research Center, Isfahan University of Medical Sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3653258/.
  6. Foroudi, Shahrzad, et al. “Drinking Orange Juice Increases Total Antioxidant Status and Decreases Lipid Peroxidation in Adults.” Journal of Medicinal Food, U.S. National Library of Medicine, https://www.ncbi.nlm.nih.gov/pubmed/24476220.
  7. Aptekmann, Nancy P, and Thais B Cesar. “Long-Term Orange Juice Consumption Is Associated with Low LDL-Cholesterol and Apolipoprotein B in Normal and Moderately Hypercholesterolemic Subjects.” Lipids in Health and Disease, BioMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750609/.
  8. Liu, Kai, et al. “Effect of Fruit Juice on Cholesterol and Blood Pressure in Adults: a Meta-Analysis of 19 Randomized Controlled Trials.” PloS One, Public Library of Science, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3634794/.
  9. Zhao W, Liu L, Xu S. Intakes of citrus fruit and risk of esophageal cancer: A meta-analysis. Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895383/. Published March 2018.
  10. Gul Z, Monga M. Medical and dietary therapy for kidney stone prevention. Korean journal of urology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265710/. Published December 2014.
  11. Odvina CV. Comparative value of orange juice versus lemonade in reducing stone-forming risk. Clinical journal of the American Society of Nephrology: CJASN. https://www.ncbi.nlm.nih.gov/pubmed/17699358. Published November 2006.
  12. Apraj VD, Pandita NS. Evaluation of Skin Anti-aging Potential of Citrus reticulata Blanco Peel. Pharmacognosy research. https://www.ncbi.nlm.nih.gov/pubmed/27365982. Published 2016.
  13. Guilleminault, Laurent, et al. “Diet and Asthma: Is It Time to Adapt Our Message?” Nutrients, MDPI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707699/.
  14. VALIM, M Filomena. ORANGE JUICE AND BLOOD PRESSURE. ResearchGate. https://www.researchgate.net/publication/49599854.
  15. O’Neil CE, Nicklas TA, Rampersaud GC, Fulgoni VL. 100% orange juice consumption is associated with better diet quality, improved nutrient adequacy, decreased risk for obesity, and improved biomarkers of health in adults: National Health and Nutrition Examination Survey, 2003-2006. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545988/. Published December 12, 2012.
  16. Federly, Tara J, et al. “Food Protein-Induced Enterocolitis Syndrome Triggered by Orange Juice.” Annals of Allergy, Asthma & Immunology: Official Publication of the American College of Allergy, Asthma, & Immunology, U.S. National Library of Medicine, https://www.annallergy.org/article/S1081-1206(12)00753-3/fulltext.
  17. Bailey DG, Dresser G, Arnold JMO. Grapefruit-medication interactions: forbidden fruit or avoidable consequences? CMAJ: Canadian Medical Association journal = journal de l’Association medicale canadienne. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589309/. Published March 5, 2013.
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