One medium-sized orange has:
Oranges are mainly composed of carbs and water, with very little protein and fat and few calories.
Simple sugars — such as glucose, fructose, and sucrose — are the dominant form of carbs in oranges. They are responsible for the fruit’s sweet taste.
Despite their sugar content, oranges have a low glycemic index (GI) of 31–51 (1).
This is a measure of how quickly sugar enters your bloodstream after a meal.
Low GI values are associated with numerous health benefits (2Trusted Source).
Oranges’ low GI is explained by their high polyphenol and fiber content, which moderates the rise in blood sugar (3Trusted Source).
The main fibers found in oranges are pectin, cellulose, hemicellulose, and lignin.
SUMMARYOranges are primarily made up of carbs and water. They’re also a good source of fiber, which may support digestive health.
Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, folate, and potassium.
SUMMARYA number of vitamins and minerals are found in oranges, including vitamin C, thiamine, folate, and potassium.
Oranges are rich in various bioactive plant compounds, which are believed to be responsible for many beneficial health effects.
The two main classes of antioxidant plant compounds in oranges are carotenoids and phenolics (phenolic compounds).
Oranges are an excellent source of phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.
All citrus fruits are high in carotenoids antioxidants, which are responsible for their rich color.
Oranges and other citrus fruits are high in citric acid and citrates, which contribute to their sour taste.
SUMMARYOranges are a rich source of several plant compounds that are responsible for many of their health benefits.
Human and animal studies indicate that regular consumption of oranges is beneficial for health.
Heart disease is currently the world's most common cause of premature death.
Fibers also seem to play a role. Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels (8).
Taken together, it is likely that regular consumption of oranges may help lower your risk of heart disease.
Oranges are a good source of citric acid and citrates, which are believed to help prevent kidney stone formation.
Anemia is a condition characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen. It is often caused by iron deficiency.
Although oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid.
When eaten with iron-rich food, oranges may help prevent anemia.
SUMMARYOranges may benefit heart health and help prevent kidney stones. While not rich in iron, they may also protect against anemia by increasing your iron absorption.
Orange juice is a popular drink throughout the world.
One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber (4Trusted Source).
One cup (240 ml) of pure orange juice has a similar amount of natural sugar as 2 whole oranges and is much less filling (4Trusted Source).
This applies especially to juice that contains added sugar.
Although quality orange juice can be healthy in moderation, whole oranges are generally a much better choice.
SUMMARYEating whole oranges is healthier than drinking orange juice. Fruit juices tend to be high in sugar and not as filling as whole fruit.
Oranges don't have many known adverse effects.
Some people have an orange allergy, but this is rare.
For people who experience heartburn, consumption of oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C).
SUMMARYSome people are allergic to oranges, and their acidity may increase the symptoms of heartburn. However, oranges pose few health risks overall.
Oranges are among the world's most popular fruits, as they’re both tasty and nutritious.
They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.
For this reason, they may lower your risk of heart disease and kidney stones.
Put simply, this bright citrus fruit is an excellent addition to a healthy diet.
This is because the human body either does not produce enough of them, or it does not produce any at all.
Each organism has different vitamin requirements. For example, humans need to consume vitamin C, or ascorbic acid, but dogs do not. Dogs can produce, or synthesize, enough vitamin C for their own needs, but humans cannot.
Place all ingredients in a high speed blender and puree until smooth.
Serve in a sippy cup with attached straw for baby-friendly feeding.
Calories: 213kcal | Carbohydrates: 45g | Protein: 5g | Fat: 2g | Saturated Fat: 0g | Cholesterol: 3mg | Sodium: 53mg | Potassium: 463mg | Fiber: 3g | Sugar: 30g | Vitamin A: 2.6% | Vitamin C: 27.6% | Calcium: 10.9% | Iron: 3.2%
Place all ingredients in a high speed blender and puree until smooth. Add more ice to thicken until you've reached desired consistency.