An apple a day may keep the doctor away, but does that apply to any type of fruit? After the recommendation of her fitness instructor to have an orange a day (whole, not in juice form) at breakfast, my friend experienced greater digestive and abdominal well-being among other things. And yes, she has also improved her relationship with fruits in general, if you re someone who struggles with them too, start with oranges.
"It s helping me so much that it s led to a domino effect where I ve tripled my fruit intake," she explains. "I now make an effort to eat other types of fruit, especially kiwis, bananas, and pears, and I pay a lot more attention to it. I give it a space in my life that I didn t have before," she says.
Oranges have loads of benefits, so it’s not shocking that one can see a huge difference in their health when incorporating the fruit into their diet more regularly. As Katrina Hartog, MPH, RD, CDN, director of clinical nutrition at Mount Sinai Morningside and Mount Sinai West, explains it, “oranges are a nutrient-rich fruit with a variety of vitamins, minerals, and antioxidants.”
To see just how beneficial oranges can be to your overall health and the best ways to eat them, see what the experts had to say below.
Oranges Are Good for the Skin
Thanks to its high dosage of vitamin C, oranges are beneficial for the skin, according to nutritionist and author Paula Martín Clares. Vitamin C is necessary for the synthesis of collagen that maintains the firmness of the skin, it is also antioxidant in nature and has anti-aging benefits.
They Can Boost Your Immune System
Hartog explains that vitamin C also works to reduce oxidative stress in the body and prevent damage to cells. This helps boost your immune system and fight infections. She also points to studies that show individuals who consume more fruits and vegetables may lower risk for certain cancers, but more studies need to be done to prove the connection between eating oranges regularly and cancer risks.
Another benefit to oranges is its potassium content. Potassium is known to reduce blood pressure and reduce the risk of stroke.
They Regulate Glucose Levels Hartog explains that while oranges are naturally sweet and contain carbohydrates, they have high fiber content, making them okay to eat for those who need to monitor their blood sugar levels. “Diets rich in fiber maintain optimal bowel function through regular bowel movements, preventing diverticular disease and reducing the risk of colorectal cancer,” she says. “Fiber also has cholesterol-lowering effects and can improve satiety and prolong stomach emptying.”
Laura Parada, a nutritionist from Slow Life House and expert in hormonal health, agrees and adds the the fiber is found in highest concentration in the pulp, so you’ll want to consume all of the orange to take advantage of its fiber.
Alternatives to Eating a Whole Orange
There are little downsides to eating a whole orange a day. Hartog says that those with kidney disease should be mindful of orange’s potassium content. Oranges are also high-acidic food, and she says that can trigger symptoms for those who suffer from gastroesophageal reflux disease (GERD). Of course, if you happen to be allergic to the fruit (though it is rare), you’ll want to avoid it altogether.
For those who can t (or don’t want to) eat a whole orange, Parada proposes incorporating this fruit in other parts of your meals. This includes a smoothie or in juice form with ice or sparkling water it can be, “a good choice thanks to its higher water content compared to other fruits such as apple or banana. Greater volume helps consume more fruit in a single intake,” Clares says. By using crushed ice, we avoid adding more fruit to obtain a glass. In addition, its cold nature generates more satiety and its absorption is slower since the body must heat it, that is, bring it to body temperature to be able to digest it," she says.
Hartog adds that orange juice is fortified with other nutrients such as calcium, folate, and vitamin D. But while orange juice is the most consumed juice in the U.S. and provides high levels of vitamin C, she says drinking just the juice won’t contain the fiber you need unless you also drink the pulp (which we know is a divisive topic). She adds that a lot of orange juices contain additional sugar and can be higher in calories compared to just eating the fruit.
There are also other fruits and even some vegetables that offer the same nutrients as an orange. Hartog says to focus on water-rich fruits and vegetables such as celery, cucumbers, tomatoes, and melons. To get your vitamin C fix, she suggests eating broccoli, grapefruit, kiwi, red pepper, and strawberries. If you’re looking for potassium, bananas are rich in the nutrient as well as kidney beans and dried fruits. Potatoes with the skin on and whole grains provide fiber while asparagus, fortified breakfast cereals, rice, and spinach are rich in folate.
How to Eat an Orange
It’s pretty straightforward, but Hartog says that the best way to eat an orange is to eat the whole fruit after peeling. But she says that eating an orange day isn’t necessary and encourages everyone to eat a healthy mix of vegetables and fruits everyday. But if you like oranges, then you’re good to enjoy eating one everyday if you wish.
