Oranges are highly beneficial for your body. A medium, 2 1/2-inch orange offers lots of vitamins, minerals and fiber, all for a measly 60 calories. While orange juice is also full of nutrients, you'll miss out on fiber, so it is better to consume the whole fruit. Oranges are easy to tote around, since the thick skin protects them from bruising. Toss one in your bag for a quick mid-morning snack, add orange wedges to a grilled chicken salad or find other ways to add more oranges to your diet.

Health benefits of consuming oranges

Prevents Kidney Diseases Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

Regulates High Blood Pressure: The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

Cancer: As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer

Heart health: The fiber, potassium, vitamin C and choline content in oranges all support heart health.

Lowers Cholesterol: Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

Lowers Risk of Disease: Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

Skin: The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.

Fights against Viral Infections: Studies show that the abundance of polyphenols in oranges protects against viral infections.

Relieves Constipation: Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

Helps Create Good Vision: Oranges are rich in carotenoids compounds which are converted to vitamin A and help prevent macular degeneration.

Nutritional Value of Orange

All of the impressive health benefits of orange juice can be attribute to its nutritive content, as well as vitamins and minerals including vitamin C, vitamin A, thiamin, folate, potassium, fiber, proteins, copper, magnesium, flavonoids, hesperidins, and a variety of other trace vitamins and minerals that make it one of the most valuable and nutrient-packed fruit available.