Orange Fruit – Benefits, Nutritional facts, Healthy Recipes

Alpa Momaya

October 12, 2022

With the color of the sun and the taste of sunshine – Oranges are the world’s most common citrus fruit.

Oranges are packed with dietary fibre and a powerful punch of Vitamin C. Called Narangam in Sanskrit, Naranja in Spanish, Oranzovy in Czech, and Arancia in Italian, oranges are more than just a fruit.

They can be your culinary secret, a part of your beauty regime, or even be used for adorning wedding cakes, such as the diversity of this heartthrob fruit. Available in more than 600 varieties across the world, let us find out what nutrients this golden fruit has to offer.

Table of Contents

Nutritional Facts of Orange

  • Calories – 60
  • Fiber – 3 grams
  • Sugar – 12 grams
  • Protein – 1 gram
  • Vitamin A – 14 Micrograms
  • Vitamin C – 70 Milligrams
  • Calcium – 6% of the daily recommended dose
  • Potassium – 237 Milligrams
  • Carbohydrates – 15.4 grams

With its numerous benefits and nutrients, orange should be included in the daily diet. Let us discuss the various benefits of eating an orange.

11 Proven Health Benefits of Orange Fruit

1. Orange Boosts Immunity

Boost immunity

Oranges encompass in them the goodness of Vitamin C, Vitamin D, Vitamin A, and bioactive plant compounds like carotenoids and flavonoids and a host of minerals.

Wondering what this means for your immune system? It means consuming one orange a day boosts your immunity and provides overall good due to the nutrients listed above.. It also enables your body to ward off infections, fight inflammation, keep you safe from cold and flu, and even reduce the damage caused by sunburn.

2. Orange Keeps Your Heart Healthy

What does a healthy heart crave for? A fruit with few Calories, Zero Saturated Fats, Zero Cholesterol, lots of Dietary Fiber, a plethora of Essential Nutrients, Vitamins, and Minerals… Well, guess what? Your wish has been granted.

Oranges are naturally enriched with potassium, as well as an abundance of antioxidants and phytochemicals.

3. Orange Lowers Cholesterol Levels

Who likes clogged arteries? No one’s heart, we’re sure. Therefore, it is essential to include Oranges in your diet.

Several studies suggest that Orange contains soluble fiber like pectin, apart from Vitamin C, Folate, and Potassium that help reduce the level of bad cholesterol (LDL) in the body and improve good cholesterol (HDL).

4. Orange Gives Glowing Skin

Glowing skin

Mirror, Mirror on the wall, which fruit can make my skin the most beautiful of them all? The answer is Orange! Orange contains natural oils that nourish your skin, making it soft and subtle. Its antioxidants fight free radicals, arresting wrinkles and premature aging.

The citric acid helps exfoliate the skin, reducing acne. Vitamin C in it enables the body to produce collagen and elastin, keeping it youthful.

So what are you waiting for? Go, eat an orange and bask in its sunny glow!

5. Orange Heals Wounds Faster

You are what you eat. That’s why, when recovering from an injury, it is important to consume foods that are rich in Calcium, Vitamins, Minerals, and Antioxidants. Enter Oranges.

Oranges contain all these and more that ensures that you are well on your way to a speedy recovery.

6. Orange Maintains Blood Pressure

Maintain blood pressure

High Blood Pressure can be a sign of several diseases. It is the body’s way of communicating what’s wrong.

Eating an Orange every day has been shown to regulate blood pressure levels as it contains Vitamin C, Potassium, numerous Phytochemicals, Vitamin B complex, and Folate. 

7. Orange Controls Blood Sugar Levels

Every time we eat, our blood sugar levels increase, and that’s okay. The idea is they shouldn’t spike too high and then fall too low. The rise and fall of blood sugar levels should be gradual. That’s why the emphasis on foods and fruits that have a Low Glycemic Index such as orange.

Oranges may be deliciously sweet, but they are also rich in Dietary Fiber. This ensures that the release of sugar in the bloodstream from the orange is slow and steady. No wonder that when it comes to diabetes, orange is considered a superfood.

8. Orange Lowers Risk of Cancer

We all know that Orange contains Vitamin C and fibers that help boost the immune system. But did you know that the antioxidants in Orange carry out another critical task? They act as a vacuum cleaner for the harmful toxins in the body, also known as free radicals.

According to some scientists, oranges cut the risk of cancer by almost 50 percent in doing so.

9. Orange Helps in Weight Loss

Here’s a fruit that can make weight loss a delicious experience. Oranges contain a lot of fiber besides being full of vitamins, minerals, and antioxidants.

This means you can eat your favorite fruit, feel full, and get all the right nutrients without the calories. Whoa! What a win-win scenario.

10. Orange Ensures Good Eye Health

Improves eye health

“Eyes are the windows to the soul.” They are also glued to a screen these days 24/7, whether for work, studies, shopping, or binge-watching your favorite shows. Why not give them a little tender loving care.

Citrus fruits like Oranges are rich sources of Vitamin A, C, and E, and plant flavonoids that help keep cataracts away, keep eyes hydrated, and, most importantly, prevent macular degeneration.

11. Orange Improves Digestion

An orange a day can surely keep ailments at bay. Oranges are high in water content. Having an orange is like drinking half a glass of water. They improve hydration in the body and enhance the absorption of micro-nutrients like glucose, amino acids, vitamins, and minerals and ensure smooth bowel movement.

Now that you know how beneficial an Orange is, why not put this knowledge into practice. Here are two Orange recipes that make the path to healthy living mouthwateringly delicious!

2 Healthy Recipes Using Orange Fruit

#1 Delicious Orange Yogurt Smoothie

Orange yogurt smoothie


  • 2 mid-sized fresh oranges, sliced
  • 1 cup yogurt
  • ½ teaspoon vanilla extract
  • a dash of honey


  • Add all the ingredients to a blender and blend to a smooth cloud-like consistency.
  • Serve cold.

#2 Orange Citrus Salad

Orange citrus salad


  • 4-5 Oranges, sliced into circles
  • 1 cup Pomegranate Seeds
  • 1 cup thinly sliced Shallots
  • 2 tbsp Fresh Mint Leaves,
  • 1 cup of tender spinach leaves.
  • Salt
  • Pepper
  • Cinnamon 

For the Dressing:

  • 2 tbsp lime juice
  • 1 tsp honey
  • 1 tbsp extra virgin olive oil


  • For the Dressing: In a bowl, mix the lime juice, olive oil, and honey and set it aside.
  •  Place the shallots in a bowl of cold water for 7-10 minutes. Remove them and place them on a napkin and pat dry them completely.
  •  On a serving plate, prepare a bed of spinach leaves. Arrange slices of orange and shallots upon this spinach bed. Sprinkle a pinch of salt, pepper, and cinnamon. Liberally sprinkle pomegranate seeds on top of this and drizzle the lime juice-olive oil-honey dressing over the Orange Citrus Salad.
  • Finally, sprinkle the mint leaves on top and leave the salad aside for a minimum of 10 minutes before serving.
  • Voila! Your Orange Citrus Salad is ready!
  •  Bon Appetit!


So what are you waiting for? Buy a dozen oranges right away. They look stunning on the dinner table, taste sweet and tangy in the mouth, and your body falls head over heels in love with the goodness it provides.

Oranges are easily a superfood when it comes to boosting immunity, improving heart health, maintaining blood pressure and cholesterol levels, healing wounds, lowering cancer risk, enriching eye health, improving skin, weight loss, and aiding digestion.

A single orange accounts for over 90% of daily doses of Vitamin C and more than 11% of dietary fiber. It couldn’t get better!

Orange – Frequently Asked Questions (FAQs)

Q. Do oranges contain more Vitamin C than lemons?

A. Oranges and lemons contain almost similar amounts of Vitamin C, with Orange being slightly higher. Also, both contain more Vitamin C in the outer skin than the pulp itself. However, lemon juice contains more Vitamin C than Orange juice.

Q. How to select good quality oranges from the fruit vendor?

A. When selecting an orange, do not judge it by its color. A green orange can be just as sweet as its orange counterpart. If it feels heavy for its size and has a firm skin with a fine texture, it’s a fresh orange. Avoid oranges that have soft, mushy spots, or are sponge-like.

Q. Can oranges cause acidity?

A. Yes, Orange being a citrus fruit, is high in acid content. It should be consumed in moderation by those already suffering from acidity.

Q. How to store oranges?

A. Oranges can be stored at room temperature for upto 2 days. Beyond that, they should be placed in the refrigerator for a maximum of 2 weeks.

Q. What is the best time of day to eat an orange?

A. Orange is a fruit that is full of Vitamins and Minerals. Any time you decide to eat an orange is the best time to eat it. Stop worrying about reports that claim eating fruit on an empty stomach is not advisable, or eating fruit at night should be avoided. First thing in the morning, before lunch, as an evening snack, before or after dinner, or as part of any meal, it doesn’t matter. On the contrary, if you don’t eat it after a certain time, your body is missing out on healthy snacking options.

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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