Health benefits of oranges: Why you must add this citrus fruit in your diet

From boosting immunity to enhancing skin health, here are the health benefits of oranges. (Image: Freepik)

Oranges are one of the world's most popular fruits—cherished for their refreshing taste and impressive nutrient profile. Packed with vitamin C, fibre and powerful antioxidants, they offer a range of health benefits—from strengthening immunity to promote heart health. However, despite their advantages, oranges may not be suitable for everyone.

To better understand the benefits and potential risks of eating oranges, we spoke to Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, who breaks down the science behind this citrus fruit.

1. Immunity booster

Oranges are an excellent source of vitamin C, providing nearly 90 percent of the recommended daily intake (RDI) in just one medium-sized fruit. "Vitamin C plays a crucial role in strengthening the immune system by enhancing white blood cell function and antibody production," says Joshi. Research published in the journal Nutrients in 2017 suggests that vitamin C also acts as an antioxidant, reducing oxidative stress and inflammation in the body.

2. Supports heart health

Citrus fruits like oranges contain flavonoids, particularly hesperidin and naringenin, which contribute to cardiovascular protection. "Oranges are high in potassium, which helps counteract the effects of sodium, reducing the risk of hypertension," explains Joshi.

3. Improved digestion and gut health

Oranges are a good source of dietary fibre (2.4g per 100g), which promotes a healthy digestive system. According to Joshi, it helps prevent constipation, regulates blood sugar and reduces gut inflammation. "Polyphenols in oranges have anti-inflammatory properties that benefit individuals with irritable bowel syndrome or colitis," she adds.

4. Enhances skin health

The antioxidants and carotenoids in oranges protect the skin from premature aging. "Beta-carotene and flavonoids help shield the skin from sun damage, while vitamin C promotes collagen synthesis — improving skin elasticity and reducing wrinkles," Joshi says.

Also Read | What to eat: From apples to oranges, include these high-fibre fruits in your daily diet

5. Aids in weight management

Oranges are low in calories but high in fibre and water content, making them an excellent weight loss food. "The fibre and water content helps control appetite and prevent overeating," Joshi notes.

Oranges are packed with vitamin C, fibre and antioxidants. (Image: Freepik)

Despite their many benefits, certain people should limit or avoid orange consumption due to health conditions or dietary restrictions. "People with GERD or acid reflux, those with citrus allergies, kidney disease or high potassium levels, individuals taking beta-blockers, and diabetics, should exercise caution and eat oranges in moderation," Joshi advises.

Also Read | From apples to avocados, grapefruits, oranges and more, 10 most nutritious fruits for a healthy you

A juicy orange a day can be a delicious and healthy habit, however, it's always best to listen to your body and consult a healthcare professional if you have any underlying health conditions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.