Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.

This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.

In this article, we look at the many health benefits of oranges, their nutritional profile, and how to include more in the diet.

The nutrients in oranges offer a range of health benefits. The sections below discuss these benefits in more detail.

Cancer

As an of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.

Although an adequate vitamin C intake is necessary and very beneficial, the amount a person would need for the desired therapeutic effect on cancer is more than they could realistically consume.

For example, concluded that medical scientists could harness the power of vitamin C from oranges to inhibit colorectal cancer cells in the future. However, the authors concede that 300 oranges’ worth of vitamin C would be necessary.

That said, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma than those who consumed low amounts. This may have been due to citrus compounds that exert photocarcinogen properties.

More research is necessary to confirm the effects of orange consumption on cancer risk.

Blood pressure

Oranges contain no sodium, which helps keep a person. On the other hand, a cup of orange juice can by 14%. Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels. According to the Office of Dietary Supplements (ODS), increasing potassium intake can of high blood pressure and stroke.

Heart health

Oranges are a good source of fiber and potassium, both of which can support heart health. According to of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood. One cup of orange juice can provide 14%Trusted Source of a person’s daily potassium requirement. The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.

One medium orange weighing 131 gTrusted Source provides:

• 61.6 calories
• 0.16 g of fat
• 237 milligrams of potassium
• 15.4 g of carbohydrate
• 12.2 g of sugar
• 1.23 g of protein

The same orange provides the following percentages of a person’s daily requirement of several essential vitamins and minerals, according to United States Department of Agriculture guidelines:

Oranges also contain choline and zeaxanthin.

Choline is in oranges that helps with sleep, muscle movement, learning, and memory. Choline also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Zeaxanthin is a type of carotenoid antioxidant that can reduce inflammation. it can positively benefit heart, liver, skin, and eye health.