How do you feel about the expression “an orange a day keeps the doctor away” try taking one or two oranges a day and you will realise that an orange can be a great snack and that it has the ability to strengthen the emotional as well as the physical body.

Oranges, what are they?

The most popular of the citrus fruits. Orange in colour. It has a sweet taste when ripe.

The orange has a roundish shape, it is about 2 – 3 inches wide and in most cases has the same height.

Skin is slightly oily, orange in colour and can be very thick or very thin. There is the pith (white pulp) between the skin and the orange fruit is just under the pith. The pith has a bitter taste but is very high in vitamin C

On the inside, the orange has about 8 longish triangular portions. Each portion is packed in a transparent skin and filled with little pockets of orange liquid plus one or two seeds.

Nutrition in Orange

  • Rich in vitamin C (One orange provides 103% of your daily vitamin C)
  • Vitamin A
  • Vitamin B1
  • Vitamin B9
  • About 60 calories per orange
  • Fibre
  • Folate (Folic Acid)
  • Potassium
  • Calcium

Health benefits

  • Boosts body immunity – Due to the high vitamin C content, the orange strengthens the body immunity,
  • Prevents heart diseases – Oranges prevent the oxidation of cholesterol that would have blocked the blood arteries. This keeps the blood and the heart healthy. Preventing high blood pressure and heart diseases.
  • Brain protection – The folic acid in orange helps with the brain learning and memory abilities. It is very good to have oranges during pregnancy, it helps in the baby’s brain development.
  • Healthy skin – When eaten naturally, the antioxidants in the orange helps prevent skin damage and reduces skin wrinkles.
  • Protects the eyes – Vitamin A in the orange is in form of a compound called carotenoid. This compound protects the eyes from age-related degeneration.
  • Prevents cancer – Orange contains strong antioxidants, these antioxidants fight the free radicals that cause cancer.
  • Low in calories – A medium (100g) sized orange contains about 47 calories
  • Provides Fibre – The orange pith provides fibre which although tastes bitter, is very rich in vitamin C



As drinks: squeezing fresh oranges and extracting the fluid in the orange fruit make a perfect refreshing drink. Orange juice from fresh orange is ideal, it does not contain any preservatives or colouring. Oranges are best squeezed at room temperature.

In Meals: Grated orange zest makes great toppings on meals. Orange is also used in making orange flavour desserts such as jelly

In Smoothies: Remove the skin, white pulp and seeds from the orange, blend with other fruits

In Baking: Orange is used as a flavour in cakes and pies. Orange is the third most popular flavour in the world next to chocolate and strawberry.

In Salads: The little orange pockets form a great part of any fruit salad

In Jams: Oranges are used in making orange flavoured jams and the orange zest is used in making marmalades

Healthy Tips!

** Eat your orange! You consume fewer calories that way! It is much better to eat an orange than to drink it in juice.

** Eat your oranges in moderation about one or two a day. The acid in it could erode the teeth enamel and the sugar content in the orange might be too much for the body. 

This article has 6 Comments

  1. I love it! Oranges are my favorite fruit! Which is really convenient since I live in southern california surrounded by orange groves. The best oranges in the world are grown here so I try to take advantage of it.
    I like the way you are promoting health via diet. Nature is the best medicine! Thanks for educating people. Great post.

  2. I always knew oranges were good for the health, but until reading this article I didn’t realise just how many health benefits oranges actually have. I also didn’t know how many vitamins and minerals they contained. When I think oranges I automatically just think Vitamin C. Great information here. I’ll be sure to make eating oranges and drinking juice a top priority.

  3. Just loved reading you article on health benefits in oranges. Yes. Unquestionably An Orange is the best alternative to an Apple, But there is a myth about oranges that consuming them more will make us fat, or lean. I don’t know as everyone has its own opinion on something, but if you ask me what interest you in oranges, then my answer would probably be there juices and pulp. Also, Orange’s dried skin may cure pimples and helps in many skin problems. Thanks for the article.

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