When you think of the health benefits of oranges, the first thing that springs to mind is probably vitamin C. Citrus fruits are a terrific source, but oranges (with a medium-size orange coming in at about 62 calories) also provide a number of other protective nutrients. Here are seven reasons to eat more oranges, the health benefits of orange juice and orange peels—as well as simple ways to enjoy this delicious fruit.

Oranges are water-rich

One medium orange provides four ounces (or a half cup) of water. Roughly 60-70% of the human body is made of water, and it’s required for every bodily process. According to the Institute of Medicine, women 19 and over need 2.7 liters of total fluid per day (about 11 8-oz cups) and men need 3.7 (about 15 8-oz cups). But that’s total fluid, not just beverages. Foods can provide 20% of your daily fluid needs, and water-rich foods like oranges contribute even more to the daily requirement. Consuming enough daily fluid helps support mental and physical energy, improve circulation, optimize organ function, flush out waste, and maximize metabolism.


Oranges provide gut- and health-protective fiber

A medium orange offers about three grams of fiber, 12% of the daily target. The fiber in oranges supports digestive function, helps regulate blood sugar and insulin levels, boosts feelings of fullness, and can even contribute to healthy sleep.


Nearly two of the three grams of fiber in an orange are soluble fiber. This type of fiber has been shown to help reduce blood cholesterol and fend off internal belly fat called visceral fat. One study that tracked adults over five years found that for each 10-gram increase in soluble fiber consumed, the rate of visceral belly fat accumulation decreased by 3.7%.

That’s significant: Carrying more visceral fat is linked to increased inflammation and a greater risk of chronic diseases, including type 2 diabetes, high blood pressure, and some cancers.

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