Oranges, although sweet tasting, have the virtue of being healthy. A single serving can easily ward off vitamin C deficiency and reduce the risk of heart-related diseases. The DASH diet --- which stands for Dietary Approach to Stop Hypertension --- recommends four to five servings of fruit per day. Although not necessary, eating citrus fruits on a regular basis can benefit a healthy diet.
Vitamin C
A single large orange, as well as a 6 oz. glass of orange juice, can contain more than 90 mg of vitamin C, fulfilling the entire recommended daily intake. Vitamin C is an essential nutrient that plays a role in the construction of other molecules. For example, it helps creates collagen, a flexible protein that serves as a structural component in the blood vessels, tendons, ligaments and bone. Vitamin C also helps synthesize neurotransmitters, which are chemicals that carry messages between brain cells.
Fiber
Like all plant products, oranges contain dietary fiber, an indigestible component of carbohydrates. Evidence suggests that fiber has the effect of lowering cholesterol and sugar levels in the blood. According to some speculation, fiber might also reduce the risk of colon cancer. However, various studies have not been able to confirm this phenomenon. A single orange contains about 3.1 g of fiber, a moderate source for a single serving. By comparison, the 2005 Dietary Guidelines for Americans recommends consuming 14 g of fiber per every 1,000 calories.
Hesperidin
A 2011 study published in "The American Journal of Clinical Nutrition" suggests that the regular consumption of hesperidin --- a plant chemical prevalent in citrus fruits --- is associated with a reduction in blood pressure and an increase in the reactivity of the blood vessels after meals. To test these effects, the subjects in the study --- 24 middle-aged healthy but overweight men --- drank about two glasses of orange juice a day for one month. These results complement past studies that have shown orange juice can also improve blood cholesterol levels in hypercholesterolemic patients, conferring a benefit to the health of the cardiovascular system.
Other Nutrients
Apart from vitamin C, the orange is a good, if not extravagant, source of many other nutrients. For example, it contains most of the B vitamin complex: vitamins B-1, B-2, B-3, B-5, B-6 and B-9. It also contains the minerals calcium, potassium and magnesium. However, these nutrients, with the exception of vitamin B-1, exist in daily values of no more than 10 percent for the average person. Daily values may depend upon the size of the orange.
References
- Mayo Clinic; DASH Diet: Guide to Recommended Servings; June 2011
- Oregon State University Linus Pauling Institute; Vitamin C; Jane Higdon; January 2006
- Colorado State University; Dietary Fiber; J. Anderson, et al.; December 2010
- "The American Journal of Clinical Nutrition"; Hesperidin Contributes to the Vascular Protective Effects of Orange Juice: A Randomized Crossover Study in Healthy Volunteers; Christine Morand, et al.; January 2011
- "The American Journal of Clinical Nutrition"; HDL-Cholesterol-Raising Effect of Orange Juice in Subjects with Hypercholesterolemia; Elzbieta M Kurowska, et al.; November 2000
- USDA: Search the USDA National Nutrient Database for Standard Reference
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