According to the USDA, the United States produced over eight million tons of oranges during the 2009-10 growing season. The majority of the oranges grown in the United States are juiced or made into juice concentrate. The prevalence and popularity of oranges and orange juice may lead you to wonder if a person can consume too much. Although they are packed with many beneficial nutrients, it is important to understand the effects of consuming large quantities of oranges.
Nutritional Content
The nutrient values of fresh oranges depend on the size and variety. Orange juice concentrate will have higher nutrient content by volume than fresh oranges. However, the amount of nutrients consumed depends on how much water was used to dilute the concentrate. Check the label of your juice container to determine what percent of your drink is fruit juice and if it is derived from fresh juice or concentrate.
According to the Centers for Disease Control, one medium fresh orange weighing 140 g contains 70 calories, 269 mg of potassium, 12 g of sugar, and 140 percent of the daily value of vitamin C, based on a 2,000 calorie diet.
Orange juice contains no fat or sodium but contains 18 g of carbohydrates, 3 g of fiber, and 6 percent of the daily value of both vitamin A and calcium.
Vitamin C
Oranges are well-known for being an excellent source of vitamin C, also known as ascorbic acid. Vitamin C is a water-soluble vitamin that is typically flushed out of the body by urine when you consume more than your body can utilize.
The National Institutes of Health recommends that adult men consume 90 mg of vitamin C per day and adult women consume 75 mg per day. It is not recommended to consume more than 2,000 mg. per day of vitamin C due to the increased chance of upset stomach or diarrhea. Consuming large doses can also lead to vomiting, heartburn, headache, bladder irritation and increased risk for kidney stones.
Other Effects
As with other fruits and fruit juices, oranges contain ample amounts of sugar. One medium orange contains 12 g of sugar, so diabetics and others concerned about sugar intake should monitor their serving sizes.
Some people report sensitivity to oranges, especially on the skin and around the mouth. Those with citrus allergies or sensitivities must be careful when handling or consuming citrus fruits. Orange peel contains volatile oils that are known irritants. Food allergies can cause itching, swelling and trouble breathing.
Other Citrus Fruits
Some of the effects of eating too many oranges are common among other citrus fruits such as grapefruit, lemons and limes. For instance, the high acid content in citrus fruits can cause upset stomach and heart burn. People with an allergy or sensitivity to one type of citrus fruit should monitor such reactions when consuming other types. Serious allergic reactions to citrus fruit can cause respiratory problems or anaphylactic shock.
Grapefruits, certain types of oranges and other citrus fruit have the potential to cause adverse reactions when consumed by people taking certain prescription medications. Check with your doctor about such side-effects and ask how much, if any, citrus fruit you can consume while on the medication.
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