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What Vitamins Does Oranges Have

How Much Vitamin C Is In An Orange

5 Fruits With More Vitamin C Than Oranges

Stephanie is a classically trained chef and cooking instructor. She is passionate about proper nutrition and is the author of a health food cookbook.

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How much vitamin C is in an orange? This is a great question and one that most people don’t know the answer to. Since cold and flu season is right around the corner, make sure you get enough vitamin C by eating an orange everyday!

Promotes Fruit Consumption In Children

Clementines are small, easy to peel, sweet, and usually seedless, making them a perfect snack for children.

In fact, most branded clementines are marketed toward young children and their parents as a way to boost fruit intake.

This is important, as according to the National Cancer Institute, only about one-third of children in the United States eats enough fruit. Research shows that eating insufficient fruits and vegetables in childhood can lead to poor eating habits and poor health in adulthood .

Because clementines are appealing to children and usually inexpensive for their parents they can help promote fruit intake and healthy eating habits from a young age.


Clementines are rich in antioxidants and fiber and can help improve your skin and gut health. In addition, they may promote fruit intake among children.

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For example, furanocoumarins can strengthen cholesterol-lowering statins and cause severe complications. For this reason, if you take statins, you should limit your intake of clementines .

In addition, furanocoumarins can interfere with other classes of drugs. Talk to your healthcare provider about potential interactions between your medications and clementines .


Clementines may interfere with certain drugs, as similarly to grapefruit, they contain furanocoumarins. If you have any concerns about drug interactions with clementines, talk to your healthcare provider.

May Help Treat Polycystic Ovary Syndrome

You should follow a diet that contains low glycemic index foods to combat PCOS. Orange has a low glycemic index and is suitable for those with PCOS. Oranges also improve insulin resistance, which is thought to be the origin of PCOS .

Oranges are quite popular. They taste refreshing, but more importantly, they contain important antioxidants that promote human health. Though oranges are common, they are available in different types that we may not be aware of.

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Helps Promote Heart Health

Heart disease is currently the worlds most common cause of premature death.

A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels (

  • stomach cancer
  • head and neck cancer

Whats more, diets high in fruits, including citrus fruits, may help reduce your risk of developing type 2 diabetes .

One study including over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes .

Keep in mind that this study found benefits connected to eating fruits, in general, and it didnt isolate the benefits of eating whole oranges, specifically. In addition, it didnt find the same beneficial effects in people who drank fruit juice.

This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits.

Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.

Oranges Promote Healthy Skin

Orange benefits for healthy life

Healthier skin might be an orange a day away. Oranges are positively packed with vitamin C, which helps your body synthesize collagen, a protein thats crucial for building healthy skin. Oranges high beta-carotene content also helps your body create and process vitamin A, which aids in skin cell growth.

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Benefits Of Vitamin C

“Vitamin C has several important functions within the bodyincluding proper immune system function, tissue healing, collagen formation, maintenance of bones and cartilage, and optimal absorption of iron,”* registered dietitian nutritionist Emily Achey, M.S., R.D., INFCP, previously told mindbodygreen.

Vitamin C is the body’s primary water-soluble antioxidant, which serves an important role in neutralizing free radicals and combating reactive oxidative species throughout the body.* It can even help regenerate other antioxidants in your body, like vitamin E and glutathionewhich work alongside vitamin C to protect different cells and tissues throughout the body.*

Research also suggests that sufficient levels of vitamin C are needed to support memory and cognitive function.*

May Promote Heart Health

Studies show that foods rich in vitamin C, like oranges, can help prevent heart disease by keeping cholesterol levels low .

The vitamin C in the fruit also keeps blood from clotting. This prevents thrombosis and reduces the risk of a heart attack .

The potassium in oranges, as discussed, can lower blood pressure and reduce the risk of cardiovascular diseases .

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This Summer Citrus Fruit Is A Nutritional All

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA’s Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com.

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When you think of the health benefits of oranges, the first thing that springs to mind is probably vitamin C. Citrus fruits are a terrific source, but oranges also provide a number of other protective nutrients. Here are seven reasons to eat more oranges, the health benefits of orange juice and orange peelsas well as simple ways to enjoy this delicious fruit.

Vegetables And Fruits Rich In Vitamin C

The Health Benefits of Citrus

With all the benefits of Vitamin C in our body, it already became a part of our diet. For some, intake of Vitamin C is augmented by drinking tablets of ascorbic acid, while for others, their dose of Vitamin C may knowingly or unknowingly be included in the food they eat. Vitamin C is found in nature, this is why a lot of fruits and vegetables are rich in Vitamin C.

Did you know that some vegetables and fruits have higher concentrations of Vitamin C compared to oranges and other citrus fruits? These vegetables and fruits are abundant and easily accessible in Baguio City and Benguet. Thanks to the farms around Benguet producing these crops. Here are some of the vegetables and fruits that are rich in Vitamin C which you can buy here in Baguio City.

  • Red Bell Peppers these peppers which are commonly sold in Baguio City have more Vitamin C content than that of an Orange. Half a cup of these peppers contains about 95milligrams of Vitamin C, while a cup of orange has about 95.8 milligrams of Vitamin C. These peppers also contain Vitamin B-6, Iron, and magnesium.
  • Broccoli if you go to the Baguio City public market, chances are you will see a vendor selling these cruciferous vegetables. Broccoli is a superfood as it contains several nutrients like folates, calcium, lutein, zeaxanthin, vitamin K, phosphorous, beta-carotene among others. One cup of Broccoli contains about 40-50 milligrams of vitamin C.
  • Read Also: What Are All The Vitamins You Need In A Day

    Do Clementines Have Vitamin D

    Not a drop of vitamin D can be found in clementines. These sweet, small fruits are in the same family as oranges and tangerines, and theyre sometimes called mandarins. But like their tasty, healthy relatives, clementines do not contain vitamin D. Theyre among the smallest in the orange family, and some say, the sweetest. Theyre easy to peel, seedless, and filled with vitamin C and a few other vitamins and minerals, such as folate and thiamine.

    Oranges May Reduce Kidney Stones

    Kidney stones can be painful and difficult to experience, especially if you are at risk for them. Anyone can get a kidney stone, but a healthy diet and proper exercise are usually advised to protect against them.

    It has been proven that citrate, a compound of citric acid found in fruits like oranges, can help reduce your chances of getting kidney stones. Citrate helps prevent the crystallization of salts that can cause kidney stones. Another benefit of citrate is it has the ability to help lower the PH in the urinary track, which will help fluid pass easier through the excretory system.11

    Citrus fruits are known to be a good source of citrate and can help raise the urinary tracts citrate levels. One study even showed that orange juice is more effective at raising citrate levels than lemonade.12

    Adding oranges into your diet can be one way to protect yourself against getting kidney stones in the future.

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    Whole Oranges Vs Orange Juice

    While whole oranges and orange juice have many similar nutritional benefits, fiber content is one area where they differ considerably.

    Orange juice is much lower in fiber than a whole orange, meaning its less filling. For example, a whole orange has 3 g of fiber, whereas 1 cup of orange juice has only 0.37 g.

    And its easy to drink much more orange juice than you would get from eating whole oranges. So, even though juice and whole oranges have similar sugar content, youre likely to consume more sugar with orange juice and because of the lack of fiber, it wont keep you feeling full very long.

    Oranges Can Help You Fill Your Potassium Quota

    Tired of Oranges? These 11 Foods Have Even More Vitamin C

    While bananas are known for being the potassium superstar in the supermarkets produce section, oranges can help you get your fill of this mineral too. One medium orange boasts 237 milligrams of potassium, according to the USDA, while one cup of freshly squeezed OJ has 496 milligrams or 11 percent of the recommended dietary allowance. Along with helping your kidneys and heart function properly, this health benefit of oranges may help decrease blood pressure. High sodium intake is linked with high blood pressure, meaning the heart pumps more blood and the arteries are narrower than normal. When you consume potassium, your blood vessels widen and you excrete more sodium through your urine. This process minimizes the force of your blood against the arteries and reduces the volumeand thus sizeof plasma in the blood, ultimately lowering blood pressure, according to the NIH.

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    Highest Amount Of Vitamin D Per Serving

    Please remember that the above gives an accurate value in 100g for high vitamin d foods in your diet. For example 100g of Orange juice, raw contains 0 IU of vitamin d. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin d nutritional content.

    The food with the highest vitamin d content per typical serving is Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D which contains 99.6 IU in 1 cup . For this serving the Calories content is 117.03 kcal, the Protein content is 1.69 g, the Fat content is 0.3 g and the Carbohydrate content is 28.06 g.

    Oranges Help Repair Your Body

    The vitamin C in oranges is important for growing and repairing tissue all over the body. According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy bones and teeth. Vitamin C also supports the production of collagen, which is needed to make cartilage, ligaments, tendons, blood vessels and skin.

    Its also been found that consuming vitamin C on a regular basis might have a beneficial effect in recovering from demanding exercise. A two-week study found that participants who consumed 400mg of vitamin C daily experienced improved muscle function and decreased muscle soreness following exercise.

    RELATED: 6 Amazing Benefits of Eating a Banana Every Day

    Read Also: What’s The Best Time To Take Vitamin C

    Here Are The Four Ways To Get Vitamin D

  • The sun. When your skin is exposed to sunlight, the ultraviolet rays cause your body to produce vitamin D. On the other hand, too much time in the direct sunlight may lead to skin cancer.
  • Food/Fortified Food. While there are some foodslike fatty fish , egg yolks, beef liver and fortified milk or orange juicethat are good sources for vitamin D, unless theyre regularly in your diet in sufficient quantities, youre probably still not getting enough of this important nutrient.
  • Dietary supplements. This is a fine option. Be mindful to follow label directions and buy from a reputable source.
  • Prescription medication. If you are especially low in vitamin D, your doctor may recommend a high dose and will likely follow up with regular blood tests to see how your vitamin D blood levels are impacted.
  • Top 5 Health Benefits Of Eating Navel Oranges

    Which Foods Have the Most Vitamin C?
    • 3 min read

    Navel oranges are one of the healthiest fruits. If you’re not eating navel oranges, you should be! Discover the top five health benefits of eating navel oranges below.

    Navel oranges are one of the healthiest fruits in the world. High in fiber, potassium, and Vitamin C, they’re one of the most beneficial low-calorie snacks you can eat.

    But have you ever wondered if oranges can do more than just boost your immune system?

    Guess what – they can! They protect against things like heart disease and cancer and may even improve your memory.

    Here are the top five health benefits of navel oranges.

    Recommended Reading: What Is Recommended Dose Of Vitamin C

    How To Add More Oranges Into Your Diet

    There are many ways you can start enjoying oranges with your meals. Whether you enjoy eating oranges or drinking orange juice, there are many recipes that incorporate oranges into them on the internet.

    Here are some ideas you can use to include oranges into your diet:

    • Make a smoothie and include oranges as one of the ingredients
    • Add oranges into your fruit salad
    • Make homemade orange juice

    Oranges Have Vitamin C

    One health benefit of consuming oranges is that they are a great source of Vitamin C. One orange may contain up to 92% of your daily Vitamin C recommendation depending on the variety!1

    Vitamin C is responsible for keeping your skin youthful by helping the body regenerate collagen, which is a protein found in your skin, bones, and cells. Vitamin C boosts the production of hyaluronic acid which helps our body produce more collagen. Our bodies naturally produce less collagen as we age, so eating foods like oranges can help keep your skin healthy for years to come.2

    Another benefit of Vitamin C is that it can help boost immunity. A review published in Nutrients found that Vitamin C can help our cells fight diseases, including reducing the impact of air pollution and preventing acute infections such as the common cold.3

    Add oranges to your diet in order to help your body meet the recommended daily intake of Vitamin C.

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    Oranges Contain Folate An Essential Nutrient For Women

    Of all the health benefits of oranges, this one is most significant for women who are pregnant or thinking about becoming pregnant. Folate, a nutrient that helps make DNA and aids in cell division, is essential in reducing the risk of neural tube defects that occur within the first three to four weeks after conception, according to the National Institutes of Health . This is why you hear ob-gyns suggest a prenatal vitamin regimen than includes folate. Since nearly half of all pregnancies in the U.S. are unplanned and gestation defects may happen early in the pregnancy, the NIH recommends women get 400 micrograms of the nutrient even if theyre not trying to conceive. Luckily, oranges can help you get one step closer to hitting that target, packing 29 micrograms per small fruit.

    Are Oranges High In Vitamin C

    Do Halo Oranges Have Vitamin C

    No. Oranges contain low levels of vitamin C, especially when compared to other fruits and vegetables. There is around 52 milligrams of vitamin C in 100 grams of orange pulp, while 100 grams of kakadu plum can contain a massive 5300 mg of vitamin C.

    There are many foods that contain more vitamin C than oranges: kiwi fruit, brussels sprout, acerola, papaya, red chilli and kohlrabi. According to scientific studies, you would need to ingest a huge quantity of oranges to reach an effective amount of vitamin C.

    Photo by Rene Lehmkuhl on Unsplash

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    There’s More To Orange Than Vitamin C

    Juicy, sweet and known for their richness in vitamin C, oranges are perfect to have as part of a healthy snack, or as additions to many recipes for a special flavour. They are one of the most popular fruits in the world.

    Most people know that oranges mean vitamin C. But did you know that it also supplies an abundant amount of other healthy vitamins and minerals for our bodies.

    Did you know?

    One orange supplies all your needs of vitamin C for one day! And how does vitamin C benefit our health?It plays an important part in fighting infection helps form connective tissue that holds many parts of the body together, helps lower blood cholesterol levels keeps gums healthy and also increases the absorption of iron from vegetarian food sources!What you can do to enhance the amount of iron absorbed in your body is simply to eat an orange after your meal or sip a fresh orange juice with it.

    How many calories does an orange contain?

    An orange is low in calories, having only 60 calories! But remember: if you squeeze oranges, 1 cup will have 120 Calories.

    An orange is a good source of beneficial fibre!

    Extra nutrients in oranges:

    The latest research suggest that oranges:

    • Help prevent kidney stones
    • Reduce risk for stomach cancer
    • Protect respiratory health
    • Protect against rheumatoid arthritis



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