Naringenin is another citrus flavonoid that has been linked to health benefits. In addition, your body can convert beta-cryptoxanthin into the active form of vitamin A .

Lycopene. Your body uses it for immune function, collagen synthesis, iron absorption, and more .

In addition to vitamin C and folate, oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1).

High in beneficial plant compounds

Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes .

Health benefits of oranges

According to research findings, regularly consuming citrus fruits, like oranges, may benefit your health in a number of ways.

Helps promote heart health

Heart disease is currently the world’s most common cause of premature death.

A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels .

Plus, regularly consuming oranges and orange juice may help reduce heart disease risk factors.

One review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of :

blood sugar

LDL (bad) cholesterol

the inflammatory marker C-reactive protein (CRP)

Diets high in citrus fruits may protect against chronic diseases

In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.

Studies suggest that diets high in citrus fruits may help reduce the risk of several types of cancers, including :

lung cancer

mouth cancer

stomach cancer

head and neck cancer

What’s more, diets high in fruits, including citrus fruits, may help reduce your risk of developing type 2 diabetes .

One study including over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes .

Keep in mind that this study found benefits connected to eating fruits, in general, and it didn’t isolate the benefits of eating whole oranges, specifically. This water-soluble nutrient is essential for your health. It has various health benefits, and getting enough in your diet may help protect you against heart disease .

Vitamin C

Vitamin C is one of the most well-known and well-researched antioxidants.

It’s essential to maintain optimal intakes of vitamin-C-rich foods and beverages like oranges. These include flavonoids, carotenoids, and vitamin C.

Flavonoids

Oranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.

Hesperidin. Drinking naringenin-rich orange juice may help improve blood vessel function and enhance antioxidant defenses in the body .

Carotenoids

All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors.

A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body .

Beta-cryptoxanthin. A citrus flavonoid that’s one of the main antioxidants in oranges, hesperidin may have blood pressure-lowering, anti-inflammatory, and antioxidant effects in the body .

Naringenin. Oranges: Nutrients, Benefits, Juice, and More

If you’re a fan of citrus fruits, you’ve probably enjoyed your fair share of oranges.

Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form.

Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain.

Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. In addition, it didn’t find the same beneficial effects in people who drank fruit juice.

This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits.

Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.

Anemia prevention

Consuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron.

Although oranges are not a good source of iron, they’re an excellent source of vitamin C, which enhances your body’s ability to absorb iron .

One study found that adding 120 grams of orange to meals composed of rice or flatbread with lentils or a greens-based dish called saag enhanced the bioavailability of iron by as much as 10.7%

Whole oranges vs. This compound acts as an antioxidant in the body, protecting cells against oxidative damage. One orange (140 grams) packs around 10% of the DV.

Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.

Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity .

Oranges are also high in certain nutrients, especially vitamin C and folate.

One 140-gram orange covers 92% of your daily vitamin C needs. Studies show that consuming oranges regularly may benefit your health in several ways.

Oranges are a good source of fiber. Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara Cara oranges). orange juice

Orange juice is one of the most frequently consumed juices in the United States .

It’s sweet, refreshing, and provides a number of important nutrients and beneficial plant compounds.

Even though both orange juice and whole oranges are nutritious, there are several differences between the two.