Oranges are one of the most popular and well-loved fruits thanks to their wide availability, lower cost and seriously tasty flavor. This bright, juicy citrus fruit is packed with vitamin C, fiber and powerful antioxidants, helping to keep your immune system strong and your body healthy. And as if you needed another reason to love oranges, they even come with their own wrapper, making them a top choice for packing and eating on the go.
But can you have too much of a good thing? Let’s take a look at what happens to your body when you eat oranges every day (or most days) by understanding the health benefits and nutritional value of oranges, some precautions you may want to consider, and how you can enjoy this vibrant sweet fruit as part of a balanced diet.
Health Benefits of Oranges
You may get sick less often.
Oranges are rich in vitamin C, folate and antioxidants that can help strengthen your immune system, making it easier for your body to fight off germs that can make you sick. “Vitamin C is a powerful antioxidant that can strengthen your immune system and lower oxidative stress,” says Alyssa Pacheco, RD, a registered dietitian and owner of The PCOS Nutritionist Alyssa. One medium orange has 92% of the daily value (DV) of vitamin C and 12% DV of folate, two micronutrients that support the function of several types of immune cells in the body.
Beyond the immune-supporting micronutrients in oranges, they’re also rich in flavonoids, specifically hesperidin, which has antimicrobial, antioxidant, and immunostimulant properties. A July 2020 review in Antioxidants discusses how hesperidin shows an inhibitory effect on the SARS virus, prompting more research into whether or not regular citrus consumption could potentially be a dietary preventative against the COVID-19 virus.
Your skin may heal faster.
You can go ahead and add eating an orange to your daily skincare routine. “Vitamin C plays a key role in collagen synthesis and wound healing, particularly healing pressure ulcers,” says Pacheco. Collagen is a protein that gives skin structure and elasticity and is dependent on vitamin C to do its job.
Eating vitamin C-rich foods like oranges while you have a healing wound may be especially important since some research has found that inflammation and the use of vitamin C to heal skin can deplete stores if not replenished.
You may be more regular.
While orange juice will supply you with the micronutrients, calories and naturally-occuring sugar found in an orange, you’ll be missing out on fiber, a nutrient most of us are not getting enough of. One whole medium-sized orange has 3 grams of fiber or 10% of the recommended DV.
The water and soluble fiber in citrus fruits may help you have easier, more frequent bowel movements if you struggle with constipation. One study found that citrus fruits, along with pome fruits and berries, increased Bifidobacterium in the digestive tract, improving overall gut health.
You could lower your risk of heart disease.
Heart disease has been the leading cause of death in the United States for the past 100 years, and while many factors go into the development of this chronic disease, what you eat can play a large role in preventing it.
Over half of the fiber in oranges is soluble fiber, which helps lower blood cholesterol, a risk factor for heart disease. And while any source of soluble fiber can help lower cholesterol, oranges have the added benefit of powerful flavonoids that work to improve lipid metabolism, reduce inflammation and help lower blood pressure.
Orange Nutrition
While there are many types of citrus fruits available, this is what you will find in one average-sized (140-gram) navel orange, according to the USDA:
- Calories: 69
- Carbohydrates: 18 g
- Dietary fiber: 3 g
- Total sugar: 12 g
- Added sugar: 0 g
- Protein: 1 g
- Total fat: 0 g
- Saturated fat: 0 g
- Cholesterol: 0 g
- Sodium: 1.4 mg
- Vitamin C: 83 mg
- Folate: 47 mcg
- Thiamin: 0.1 mg
Oranges have just under 100% of the recommended daily value for vitamin C per serving and are also a good source of fiber and folate.
Are Oranges Safe for Everyone to Eat?
While eating oranges can boost your health in several ways, there are also a few concerns about eating them regularly, especially if you have acid reflux or an increased risk of skin cancer.
“Since oranges tend to be more acidic, those with heartburn or reflux may experience more symptoms when consuming oranges,” explains Pacheco. Other acidic foods that may irritate your esophagus and make acid reflux symptoms worse include lemons, grapefruit and tomatoes.
Research published in the British Journal of Dermatology has also found a correlation between high citrus consumption and an increased risk of melanoma skin cancer, especially among fair-skinned individuals. Researchers believe this is due to the photosensitizing properties of citrus fruits and a photocarcinogenic compound called psoralen that naturally occurs in fruits like citrus and figs. However, more research is needed to clarify these findings and their effect on long term health.
Tips for Enjoying Oranges
In a Smoothie
Blending oranges is a great way to drink them while benefiting from the whole fruit–fiber and all! Try this Orange Mango Smoothie that’s loaded with tropical fruit flavor and has an impressive 8 grams of fiber per serving.
On a Salad
Topping a bed of greens with juicy orange sections is a great way to add tons of sweet flavor to your salad without relying on high-added-sugar dressings. The burst of citrus flavor complements salty feta cheese in this Simplest Spinach Salad for an easy and healthy side salad.
In a Stir Fry
You can enjoy an orange-infused spicy, veggie-packed stir-fry for a quick and nourishing dinner. This Spicy Orange Beef & Broccoli Stir-Fry uses freshly squeezed oranges and plenty of orange zest to add fresh flavor and a big boost of vitamin C to your dinner.
For Snacking
As an everyday way to eat more oranges, feature them as part of a Fruit, Veggie & Cheese Plate. Served next to cheddar cheese, crackers, bell pepper strips and grapes, you’ll get a little bit of sweet, savory, crunchy and juicy in one healthy and filling snack.
Frequently Asked Questions
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Can you eat too many oranges?While oranges are overall healthy and packed with nutrients, too many could cause digestive discomfort and potentially lead to tooth erosion over time due to their high acidity.
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Are oranges good for weight loss?Eating oranges as part of a balanced diet can help support your weight loss goals as they’re low in calories, hydrating and high in fiber. Pair oranges with nuts or low-fat yogurt for a balanced, nutrient-rich snack.
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Do oranges spike your blood sugar?Even though the sugars in oranges are naturally occurring, they will still lead to a rise in your blood sugar. Eating a whole orange will have a smaller effect than drinking orange juice thanks to the fiber it contains, and you can reduce the spike even more by pairing oranges with a protein-rich food like nuts, yogurt or cheese.
The Bottom Line
Eating an orange every day can be a simple and tasty way to support your overall health. Oranges are rich in vitamin C, folate, fiber and antioxidants that support a healthy immune system, healthy heart, skin repair and digestion. Plus, as a portable and versatile fruit, they’re easy to incorporate into meals and snacks. If you’re prone to acid reflux or are concerned about the impact citrus may have on skin cancer risk, eating oranges more occasionally may be a better option.
