Fresh oranges are a source of Vitamin C and fiber. One medium orange or 6 oz. of 100 percent fresh orange juice counts as one full serving of fruit, according to the Department of Agriculture, or USDA, which recommends five to nine servings of fruits and vegetables daily. Follow a few simple guidelines to safely get the maximum nutritional benefit from your oranges and their juice.
Selecting Fresh Oranges
Whether you buy fresh oranges at the local outdoor produce market or from a large supermarket, select them carefully to get those with the best flavor: Choose firm oranges with smooth, shiny, bright orange skin. The Texas A&M Extension recommends against buying pre-bagged oranges, as damaged or older fruit may not be readily visible in bags; select individual fruits. Buy only the amount you will use within three to four days to avoid spoilage.
Storing Oranges
Store fresh oranges in the refrigerator away from uncooked meat and poultry products. Do not wash the oranges before you put them in the refrigerator. Fresh oranges can be stored at room temperature for two to three days and in the refrigerator for two weeks. Check refrigerated oranges every few days for signs of mold or spoilage; discard any damaged fruit. Cut or sliced oranges should be refrigerated in a sealed storage container within two hours of being cut.
Preparing Oranges to Make Fresh Juice
Wash the oranges thoroughly in cool water before using them. You will get the most juice from your fresh oranges if they are at room temperature. To juice oranges that have been stored in the refrigerator, poke a fork into the rind and heat the oranges in the microwave on 'high' for 20 seconds. Roll the whole, unpeeled orange on a clean, hard surface to soften the flesh. Cut the oranges in half.
Making Fresh Orange Juice
Squeeze the juice from the oranges, taking care to remove the seeds from the juice. According to the What's Cooking America website, one medium orange will yield 1/3 to 1/2 cup of fresh juice. You may choose to leave shreds of pulp resulting from the juicing process in your fresh juice for increased fiber. For pulp-free juice, strain the juice before drinking to remove any pulp. You can drink the juice immediately or chill it in the refrigerator. Store the juice in a sealed container in the refrigerator within two hours of juicing the oranges.
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