Vitamin C, the antioxidant
vitamin that boosts the
immune system and protects
from the signs of aging, is
found in abundance in

Oranges are one of the least expensive sources of vitamin C, which protects against cell damage,
aging, and disease. The fruit is also a good source of fiber, folate, and potassium as well as calcium, which is vital for bone maintenance. They contain the carotenes zeaxanthin and lutein, both of which can help maintain eye health and protect against macular degeneration. Oranges also contain rutin, a flavonoid that can help slow down or prevent the growth of tumors, and nobiletin, an anti-inflammatory compound. All these plant compounds also help vitamin C to work more effectively.

  • Can help prevent infections and the severity and duration of colds may be lessened by increasing intake of vitamin C.

  • Oranges are one of the few fruits that are low on the glycemic index, so they are a useful food for dieters and diabetics.

  • Good content of soluble fiber pectin, which helps control blood cholesterol levels.

  • Anti-inflammatory, so may help reduce incidence of arthritis.

  • Blood oranges contain even higher levels of antioxidants in red anthocyanin pigments, which are linked with cancer prevention.

Practical tips:

Buy oranges that feel heavy to hold compared with their size—this means they should
be juicy and fresh. Store them in the refrigerator to retain their vitamin C. Orange peel
contains high levels of nutrients, but should be scrubbed and dried before use.


You should eat some of the white pith of the orange as well as the juicy flesh because
it contains high levels of fiber, useful plant chemicals, and antioxidants.

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