Peeling Back the Benefits of Oranges

While citrus fruits are beloved for their tangy sweetness and refreshing qualities, oranges stand out as a true superstar. From boosting your immune system to aiding digestion and even helping reduce belly fat, oranges are a nutritional powerhouse. Packed with essential vitamins, minerals, and antioxidants, oranges support your overall health and well-being. 

Discover the juicy secrets of this citrus superstar and learn why it deserves a spot in your fruit bowl. 

What Are Oranges? 

Oranges, with their vibrant hue and succulent flesh, belong to the citrus family. Originating in tropical Asia, this beloved fruit has traveled the globe and become a staple in numerous cultures. 

Today, the United States is a major orange producer, with a significant portion of the harvest dedicated to juice production. The remaining fruit is primarily sold for fresh consumption or used to create a variety of products, including marmalade, pectin (a natural thickening agent), and fragrant essential oils. [1,2] 

While grocery stores typically offer a limited selection, the world of oranges boasts a rich diversity, with hundreds of varieties cultivated throughout history. A hybrid fruit resulting from a cross between the pummelo and mandarin citrus trees, the orange has a complex lineage. Interestingly, mandarin oranges, including tangerines, are not considered true oranges due to their lack of pummelo ancestry. [3] 

Oranges are broadly categorized as either sour or sweet. Sour varieties, such as bergamot and Seville oranges, possess a bitter flavor and are not typically consumed fresh. Instead, they lend their unique qualities to products like perfumes, liqueurs, and marmalades.  

Sweet oranges, on the other hand, are the familiar favorites we enjoy as snacks or juiced. Among the many popular types of sweet oranges are navel, Valencia, Cara Cara, and blood oranges, each with its own distinct characteristics and sub-varieties. [4] 

Why Oranges Are a Nutritional Powerhouse 

Oranges offer an abundance of essential vitamins and minerals. A single large orange delivers over 75% of your daily vitamin C needs along with a healthy dose of folate and thiamine—two B vitamins crucial for a healthy nervous system. [5,6]  

A one-cup serving of oranges contains approximately 85 calories, 2 g of protein, less than a gram of fat, 3 g of fiber, and 20 g of carbohydrates. It’s also a good source of potassium, providing 274 mg per cup. [7] 

Beyond their vitamins and mineral content, oranges contain a potent antioxidant called hesperidin. This bioflavonoid may help protect against inflammatory diseases like arthritis and neurodegenerative disorders. [8] 

Below are more ways this juicy fruit can boost your health.  

Help Boost Your Immune System 

Oranges are renowned for their abundance of vitamin C, a crucial nutrient for maintaining a robust immune system. Studies have demonstrated that vitamin C supports the production of antibodies and enhances the body’s ability to combat infections. [9] Furthermore, it acts as a potent antioxidant, safeguarding cells from damage caused by environmental stressors and lifestyle factors such as smoking and consuming processed foods. 

May Lower Your Cancer Risk 

While orange peels are often discarded, they harbor a surprising wealth of nutrients, boasting even higher concentrations of flavonoids and vitamin C than the fruit’s flesh. 

A 2020 review of studies highlighted the potential role of these flavonoids in cancer prevention. They appear to influence the regulation of cell death, a crucial process by which the body eliminates abnormal cells before they can proliferate and develop into tumors. [10,11,12] 

May Support Heart Health 

Oranges are a heart-healthy choice, thanks to their abundance of fiber and potassium. Fiber has been shown to significantly reduce the risk of heart disease. A 2017 review of meta-analyses demonstrated that adequate fiber intake can help lower cholesterol levels, a key factor in cardiovascular health. [13] 

Oranges provide a notable amount of potassium, an essential mineral that contributes to healthy blood pressure regulation. Studies indicate that individuals with higher potassium intake may have a reduced risk of stroke and other cardiovascular complications. [14]  

How to Select and Store Oranges 

Winter is citrus season in the Northern Hemisphere, and that means oranges are at their peak flavor and affordability from November to March. 

When selecting oranges at the store, look for those with shiny, firm skins that feel heavy for their size. Thinner-skinned varieties tend to be juicier than those with thicker peels. 

To maximize freshness and flavor, store your oranges at room temperature for up to a week. For extended storage, refrigerate them in the low-humidity drawer, ensuring proper air circulation by keeping the drawer slightly ajar or adjusting the vent. 

If you want to enjoy the taste of fresh oranges year-round, you can store extra orange juice in ice cube trays and orange wedges and zest in freezer-friendly containers. You can even add orange juice to other fruit juices (with the pulp!) to make refreshing popsicles. 

Avoid storing oranges in plastic bags, as this can trap moisture and accelerate spoilage. Peeled or cut oranges should be stored in an airtight container in the refrigerator to maintain their quality. [15] 

How to Cook with Oranges 

Before enjoying an orange, it’s essential to wash it thoroughly under clean, running water, gently rubbing the surface to remove any dirt or debris. This practice is crucial even if you plan to peel the orange, as it prevents the transfer of germs from the outer skin to the edible flesh. [16] 

RELATED: DIY Produce Wash 

Oranges lend their vibrant flavor to a diverse array of culinary creations, both sweet and savory. Their versatility shines in baked goods, as well as savory sauces for poultry, game, and even fish. They harmonize beautifully with various fruits, leafy greens, and root vegetables. Oranges also add a zesty touch to jams, preserves, and relishes. 

When incorporating oranges into your cooking, consider pairing them with complementary flavors. Spices like cinnamon, ginger, and cloves enhance their warmth, while herbs like rosemary and mint add a refreshing touch. For a decadent twist, explore the classic combination of orange and chocolate or the nutty richness of oranges and pecans.  

Resources 

1. Know Your Commodity | Orange Industry | Orange Production [Internet]. Produce Blue Book. Available from: https://www.producebluebook.com/know-your-produce-commodity/oranges/  
2. Munch D. U.S. Citrus Production – An Uphill Battle to Survive [Internet]. American Farm Bureau Federation. 2023. Available from: https://www.fb.org/market-intel/u-s-citrus-production-an-uphill-battle-to-survive  
3. Wu GA, Terol J, Ibanez V, López-García A, Pérez-Román E, Borredá C, et al. Genomics of the origin and evolution of Citrus. Nature [Internet]. 2018 Feb 1;554(7692):311–6. Available from: https://www.nature.com/articles/nature25447  
4. Wright G. Oranges for Southern Arizona [Internet]. 2020. Available from: https://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1850-2020.pdf  
5. National Institutes of Health. Vitamin C [Internet]. National Institutes of Health. National Institutes of Health; 2021. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/  
6. Calderón‐Ospina CA, Nava‐Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neuroscience & Therapeutics [Internet]. 2019 Sep 6;26(1):5–13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930825/  
7. Oranges, raw [Internet]. FoodData Central. U.S. Department of Agriculture ; 2019 [cited 2025 Jan 6]. Available from: https://fdc.nal.usda.gov/food-details/746771/nutrients  
8. Tejada S, Pinya S, Martorell M, Capó X, Tur JA, Pons A, et al. Potential Anti-inflammatory Effects of Hesperidin from the Genus Citrus. Current Medicinal Chemistry [Internet]. 2018;25(37):4929–45. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28721824  
9. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017 Nov 3;9(11):1211. https://pubmed.ncbi.nlm.nih.gov/29099763/  
10. Sir Elkhatim KA, Elagib RAA, Hassan AB. Content of phenolic compounds and vitamin C and antioxidant activity in wasted parts of Sudanese citrus fruits. Food Science & Nutrition. 2018 May 8;6(5):1214–9. https://pubmed.ncbi.nlm.nih.gov/30065822/  
11. Koolaji N, Shammugasamy B, Schindeler A, Dong Q, Dehghani F, Valtchev P. Citrus peel flavonoids as potential cancer prevention agents. Current Developments in Nutrition. 2020 Mar 13;4(5). https://pubmed.ncbi.nlm.nih.gov/32391511/  
12. Nair S A, SR RK, Nair AS, Baby S. Citrus peels prevent cancer. Phytomedicine. 2018 Nov;50:231–7. https://pubmed.ncbi.nlm.nih.gov/30466983/  
13. McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine [Internet]. 2017 Dec;16(4):289–99. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/  
14. National Institutes of Health. Office of Dietary Supplements – Potassium [Internet]. Nih.gov. 2021. Available from: https://ods.od.nih.gov/factsheets/Potassium-Consumer/  
15. Oranges | UCSD Center for Community Health [Internet]. UCSD Center for Community Health. 2015 [cited 2025 Jan 6]. Available from: https://ucsdcommunityhealth.org/work/eat-ca/oranges/  
16. Nutrition C for FS and A. Fruits, Veggies and Juices – Food Safety for Moms to Be. FDA [Internet]. 2022 Sep 9; Available from: https://www.fda.gov/food/people-risk-foodborne-illness/fruits-veggies-and-juices-food-safety-moms-be