We all know the proverb "an apple a day," but what about an orange?

Oranges are low in calories and full of nutrients, they promote clear, healthy, skin and can help to lower our risk for many diseases as part of an overall healthy and varied diet.
Orange trees are the most commonly cultivated fruit trees in the world. Oranges are a popular fruit because of their natural sweetness, wide variety of types and diversity of uses, from juices and marmalades to face masks and candied orange slices.
An orange has over 170 different phytochemicals and more than 60 flavonoids. Many of these have been shown to have anti-inflammatory properties and strong antioxidant effects.6

Orange juice is high in many nutrients, including vitamin C, folate, and potassium.
An 8-ounce (240-ml) serving of orange juice provides approximately (1Trusted Source):
  • Calories: 110
  • Protein: 2 grams
  • Carbs: 26 grams
  • Vitamin C: 67% of the Reference Daily Intake (RDI)
  • Folate: 15% of the RDI
  • Potassium: 10% of the RDI
  • Magnesium: 6% of the RDI
Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that doubles as a powerful antioxidant and plays a central role in immune function (2).
Additionally, vitamin C helps promote bone formation, wound healing, and gum health (3Trusted Source).
Orange juice is also rich in folate, which is needed for DNA synthesis and supports fetal growth and development (4Trusted Source).
Not to mention, it’s an excellent source of the mineral potassium, which regulates blood pressure, prevents bone loss, and protects against heart disease and stroke (5).

2. Promote Heart Health

The potassium in oranges reduces the risk of cardiovascular diseases. It is also believed that the vitamin C in oranges provides protection against heart disease (5).

3.Skin

The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin

4.How to Enjoy

A Few Quick Serving Ideas
  • Healthy sauté onions and ginger, and then deglaze the pan with orange juice. Use this liquid as a sauce for salmon or tuna.
  • Orange segments, fennel and boiled beets make a delightfully refreshing salad.
  • Gently simmer sweet potatoes, winter squash and orange segments in orange juice. Before serving, sprinkle with walnuts.
For some of our favorite recipes, click Recipes.
If you'd like even more recipes and ways to prepare oranges the Nutrient-Rich Way, you may want to explore The World's Healthiest Foods book.


How Many Oranges Can You Eat In A Day?

There is no concrete research on this – but looking at the high vitamin C levels and the abundance of other beneficial phytochemicals, you can consume one to two oranges a day.