7 Potential Health Benefits of Oranges

Oranges contain many essential nutrients, such as vitamin C and folate, that may have beneficial health effects. For example, vitamin C may promote eye and skin health, while folate may contribute to better immune system function. You can eat oranges whole, drink orange juice, or use zest from an orange peel in your food.

Though oranges can be part of a balanced diet, talk with your doctor before consuming too many. This is because oranges may cause or worsen gastrointestinal symptoms for some people.

This article discusses seven potential health benefits of oranges.

Oranges may be beneficial to heart health by reducing certain cardiovascular risk factors.

One systematic review of 10 randomized controlled trials looked into the cardiovascular benefits of oranges. The research suggests that orange juice may be beneficial in improving several cardiovascular risk factors, including:

• high cholesterol
• insulin resistance
• high blood sugar 

Another 2021 review Trusted Source Wiley Peer reviewed journal Go to source of 15 trials also found that orange juice consumption may be associated with improved cholesterol levels and insulin resistance but noted that more research is necessary.

Learn more about 9 foods your heart may love.

A 2021 research review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source lists many properties of oranges and other citrus fruits that could have beneficial effects on the immune system. For example:

• Vitamin C and folate in oranges may help the immune system stay strong.
• Vitamin C and folate support many types of immune cells and may help them function correctly.
• Oranges contain other special compounds called flavonoids, including hesperidin and narirutin, which may promote general health.

Learn more about 9 foods that may boost your immune system.

The 2021 review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source discussed above also suggests that the vitamin C in oranges may reduce inflammatory responses in the body, which may inhibit inflammation and its related health concerns.

Another 2022 review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source suggests a similar effect, adding that 100% orange juice may reduce inflammatory markers in the body but also noting that more research is necessary.

Learn more about anti-inflammatory diets.

Some evidence suggests that oranges may improve vision health.

A 2020 review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source evaluated several studies and found that some of the nutrients in oranges and other fruits, such as vitamins A and C, show some potential in preventing age-related eye conditions like macular degeneration or cataracts.

Not all of the evidence is consistent, though.

The Office of Dietary Supplements Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source evaluated various studies and concluded that vitamin C, in combination with nutrients like vitamins A and E, may slow the progression of age-related macular degeneration in certain people. However, it doesn’t change the risk of developing it in the first place.

Before experts can recommend these nutrients and the foods that contain them for the treatment or prevention of eye conditions, long-term human trials are necessary to determine how much of these nutrients are necessary and how they must be consumed.

Learn more about 7 foods for better eye health.

Vitamin C is essential in preventing or managing anemia, a condition that occurs when your body is unable to produce enough healthy red blood cells. The vitamin helps your body absorb dietary iron, a critical part of red blood cells.

People with anemia may benefit Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source from consuming oranges or orange juice with iron supplements or iron-rich foods.

Learn more about when to take vitamin C.

The vitamin C in oranges may help promote Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source skin health by aiding in collagen production and protecting against UV damage. Though the vitamin is a popular addition to many topical skin care products, getting vitamin C through your diet may also have some beneficial effects.

A 2023 review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source of randomized controlled trials investigated the effects of fruits and fruit extracts containing vitamin C, including red orange extract, on skin health. The researchers found that consuming whole fruits or fruit extracts may significantly enhance skin hydration and reduce water loss, which may slow down skin aging.

More research is needed to confirm these benefits, though.

Learn more about 9 foods for beautiful skin.

Oranges and other citrus fruits may have anticancer properties.

One 2023 review shared that flavonoids may stop cancer from spreading. These compounds, which are found in orange peels, work by promoting the natural self-destruction of cancer cells. They may also stop the formation of new blood vessels that cancerous tumors need to grow.

Additional research from 2017 Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source suggests that oranges may block cancer development by reducing chronic inflammation.

It’s important to remember that cancer is a complex condition, and its causes are still not well understood. The compounds in oranges may be only one of many factors that affect cancer development.

Oranges and their nutrients can be a beneficial part of a balanced diet, but they’re not guaranteed to prevent cancer or relieve other health conditions.

Although oranges are generally healthy, consuming too much vitamin C may cause some adverse effects. You may experience:

• nausea or vomiting
• diarrhea
• abdominal cramps
• flushing
• headaches

Too much vitamin C consumption may also increase Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source the risk of kidney stones.

Talk with your doctor about oranges and how they may fit into your eating plan.

Oranges may promote heart, immune system, and skin health by providing nutrients like vitamin C and folate. Ask a healthcare professional about adding oranges to your eating plan.