11 health benefits of oranges

In this article:

• Benefits of oranges
• Nutrition facts
• Ways to incorporate oranges
• Are oranges safe for everyone?
• The bottom line

In this article

• Benefits of oranges
• Nutrition facts
• Ways to incorporate oranges
• Are oranges safe for everyone?
• The bottom line

For some of us, fresh oranges spark nostalgia for sweet summer sunshine. For others, they’re a winter holiday treat or a zesty ingredient in jams, cake loaves, or glazed chicken. Regardless of what oranges remind you of, there’s no doubt that they offer a bright, citrusy punch to any meal or snack. 

As an added bonus, oranges are also a sweet treat for your health. Let’s dive into the many health benefits of oranges.

11 health benefits of oranges

Oranges are round, sweet-and-tangy citrus fruits grown all over the world. They come in several varieties, including blood oranges, navel oranges, and mandarin oranges. They’re also popular in liquid form, such as orange juice. Though oranges might not seem as exciting as tropical fruits like papaya or dragonfruit, they still offer plenty of health benefits.

1. Support your immune system

Oranges are best known for being a good source of vitamin C, which plays a key role in supporting a healthy immune system. Research shows that while consuming vitamin C does not prevent the common cold, it can shorten the duration and decrease the severity of the illness. 

“Depends on the size of the orange, but you can usually meet your daily recommended intake of vitamin C by consuming one to two oranges,” says Jessica Brantley-Lopez, MBA, RDN, a California-based registered dietitian. Most adult males need about 90 milligrams (mg) of vitamin C per day, while most adult women need about 75 mg per day, according to  Nneoma Oparaji, MD, a board-certified lifestyle medicine provider. 

2. Prevent kidney stones

Kidney stones are a common medical condition that develops when mineral deposits, usually excreted through urine, clump together in the kidneys. These spiky clumps can cause intense pain when they eventually pass through the urinary tract. Eating more oranges might help prevent the problem, according to Brantley-Lopez. 

Research shows that increasing hydration and intake of citric acid can help prevent kidney stone formation. As a juicy fruit, oranges are a hydrating food, and they’re full of mineral-dissolving citric acid. That’s a win for your kidneys. 

3. Aid iron absorption

Dr. Oparaji says that the vitamin C in oranges enhances your body’s ability to absorb iron, a particularly important health benefit for individuals with anemia.

Brantley-Lopez adds that iron boosts iron absorption from animal sources such as beef and organ meats, and vitamin C is “absolutely necessary” for sufficient absorption of iron in plant-based foods like spinach and legumes.

4. Boost hydration

Drinking eight glasses of water a day isn’t the only way to stay hydrated. You can also increase fluid intake by eating water-rich foods, such as oranges, watermelon, and cucumbers.

“Oranges are about 85% water and are full of electrolytes,” says Brantley-Lopez. “Electrolytes are essential to keeping us properly

5. Optimize digestion

Water-rich foods not only boost hydration, but the extra fluid also helps keep your digestive system running smoothly, too. That’s especially true for individuals prone to constipation, which is characterized by dry, lumpy stool. 

Another point for digestion? Orange’s fiber content. “One orange contains about 10% of the daily value, or 2 grams, of fiber,” Brantley-Lopez says. Fiber adds bulk to your bowel movements, keeping them smooth and regular.

6. Lower blood pressure

If you have high blood pressure, you may want to consider incorporating oranges or orange juice into your daily routine. Dr. Oparaji says oranges contain two compounds that help lower blood pressure: potassium and a flavonoid called hesperidin. Data from one study suggests that drinking 17 ounces (500 milliliters) of orange juice per day may improve blood pressure regulation. 

7. Improve cholesterol levels

“Oranges are rich in soluble fiber and pectin, which help to lower our cholesterol levels,” Dr. Oparaji says. One study found that daily consumption of orange juice may slightly improve cholesterol levels in adults who are overweight or have obesity. A review of 15 studies found that regular orange juice consumption could improve insulin sensitivity and cholesterol levels. 

8. Support heart health

Several health benefits of oranges add up to improve overall heart health, per Dr. Oparaji. 

Cardiovascular health involves more than just your physical heart. Good heart health requires regular blood pressure readings and healthy cholesterol levels, allowing blood to flow steadily and efficiently throughout the body’s network of blood vessels, thereby delivering oxygen to all systems. 

This doesn’t mean, of course, that eating oranges is an effective treatment for heart conditions such as heart failure or coronary artery disease. But if you have cardiovascular disease, drinking orange juice at breakfast or enjoying an orange as your daily afternoon snack is a step in the right direction. 

hydrated as they help manage fluid balance throughout our body.”

9. Reduce inflammation

Inflammation is not always a bad thing. Short-term inflammation, such as a swollen, stubbed toe or sinus congestion while sick, signals that the body is responding to injury or infection. However, chronic inflammation is linked to diseases like autoimmune conditions, heart disease, and obesity.

People with chronic inflammation may be advised to follow an anti-inflammatory diet to improve symptoms such as brain fog, joint stiffness, and recurring skin rashes. That’s where oranges come in. Citric acid in oranges is rich in antioxidants. Consuming orange juice daily for several weeks has been shown to reduce oxidative stress. A glass of OJ with breakfast is no cure for heart disease, but it may be the first step toward symptom improvement.

10. Supports skin health

The antioxidants in oranges can also help soothe skin-related inflammation. Plus, vitamin C plays a critical role in collagen production, and collagen provides important structure for your skin, nails, and bones. Research is still limited, but consistently consuming more collagen may increase skin elasticity and slow skin aging.

11. Energizing snack

If you’re accustomed to eating processed foods like granola bars for a pick-me-up, try a medium-sized orange instead. The natural sugars and vitamin C in oranges can offer a gentle energy boost in the morning or before workouts. 

Oranges don’t affect sleep, per se, but it might be a good idea to avoid them in the evenings. “When I consume very acidic foods like oranges before bed, I will notice issues with reflux,” Brantley-Lopez says. “Those with sensitive stomachs should also avoid highly acidic foods like oranges in the evening.”

Orange nutrition facts

According to the Department of Agriculture (USDA), there are more than 600 types of oranges grown all over the world—and most are grown to make orange juice. Most people can safely eat oranges every day. However, people with kidney disease should consult their healthcare provider to determine whether consuming large amounts of oranges could increase their risk of high potassium levels. Individuals with gastroesophageal reflux disease (GERD) should start with a small serving of oranges to avoid citric acid exacerbating their symptoms.

The exact nutritional profile may vary across orange types, but the basic nutrients present in an average orange, 2.6 to 3 inches in diameter, are roughly the same. Oranges can be eaten raw, cooked, or baked. Cooking oranges may lower the fruit’s nutritional value, including reducing vitamin C or fiber content.  

The USDA offers this snapshot of a 2.6-inch orange:

• Calories: 62
• Fat: 0 grams (g)
• Carbohydrates: 15 g
• Fiber: 3 g
• Sugar: 12 g
• Protein: 1 g
• Calcium: 4 milligrams (mg)
• Sodium: 0 mg
• Iron: 1 mg

How to incorporate more oranges into your life

Eating more oranges isn’t complicated. The easiest way to incorporate more oranges into your life is to eat a small, whole, peeled orange as a snack or mini dessert. 

Want to get more creative? Here are some ideas:

• Make fresh-squeezed orange fruit juice.
• Toss mandarin oranges, slivered almonds, and spinach in apple cider vinegar for a zesty salad. 
• Toss oranges into your morning smoothie.
• Look up a recipe for orange chicken or orange-ginger beef stir-fry (watch out for the salt and sugar content).
• Save your orange peels to make candied orange peels for an occasional sweet treat.

Potential downsides and who should exercise caution

Oranges are considered generally safe and beneficial for overall health. But you can have too much of a good thing. “Excessive consumption of oranges, such as four or more, can cause bloating, diarrhea, stomach upset, and heartburn,” Dr. Oparaji says.

People with the following conditions should ask their healthcare provider for medical advice on orange consumption:

• Diabetes and insulin resistance: Oranges contain natural sugar, so eating too many may cause high blood sugar.
• Kidney disease (renal disease): “Oranges are high in potassium and could cause elevated levels of potassium for those with kidney disease,” Brantley-Lopez says.
• Stomach ulcer or GERD: Oranges are acidic, which can exacerbate gastrointestinal symptoms such as heartburn.  

Bottom line: An orange a day?

Eating an orange a day is a great way to improve overall health. Oranges are packed with immune-boosting vitamin C. Consuming the antioxidants in oranges can lower the risk of heart disease and result in a lower risk of kidney stones, premature aging skin, constipation, and more. In short? Oranges are great for your whole body.

The best way to eat oranges is to stick with whole oranges. No-sugar-added orange juice can also be beneficial, but opting for juice means missing out on some of the fiber found in whole fruits. For personalized advice on how many oranges to eat for optimal health, talk to your healthcare provider or a nutritionist.