Oranges: A Fresh and Nutritious Choice This Season

This week, a kind couple gifted me a paper bag full of oranges freshly picked from their backyard, a simple gesture that inspired this article. Oranges are back in season and are making their presence felt in local markets and roadside stalls across the country. Thanks to their seasonal abundance, prices are currently more favourable (though this may vary depending on your location), making it a great time to nourish your body with their goodness. In this article, we make a case for why oranges deserve a regular spot on your weekly market list while it is in season.

Nutrients in Oranges

Oranges are abundant in several vital nutrients:

1. Vitamins:Oranges are especially rich in vitamin C, which supports immune function, promotes skin health, and enhances iron absorption. They also provide small amounts of vitamin A, B-complex vitamins like thiamine and folate, and vitamin E.
2. Minerals:Oranges contain potassium, a heart-healthy mineral that supports blood pressure regulation. They also provide small amounts of calcium, magnesium, and phosphorus, which support bone and nerve function.
3. Fibre:Helps improve digestion, regulate blood sugar, lower cholesterol, potentially reducing the risk of heart disease and colorectal cancer

Oranges and Immune Support

Oranges are synonymous with immune health thanks to their high vitamin C content. This vitamin supports the production and function of white blood cells, helping the body fend off infections and recover faster from illnesses. This makes oranges particularly beneficial during this relatively cold season.

High dietary fibre and water content

A medium-sized orange (about 130g) contains approximately 3 grams of dietary fibre, particularly soluble fibre which plays many helpful roles in the body. With over 85% water content, oranges also contribute significantly to hydration. Thanks to this same high fibre and water content, oranges can help increase satiety and reduce cravings for people watching their weight. They are also naturally low in calories, (about 60-65 kcal per medium fruit) yet they are satisfying enough to keep you full in between meals.

Presence of Antioxidants and Plant Compounds

Oranges are loaded with flavonoids, especially hesperidin and naringenin, which are known for their anti-inflammatory, antioxidant, and heart-protective properties. These compounds play important roles in reducing the risk of chronic diseases such as heart disease, diabetes, and even certain cancers.

What about orange juice?

Up until this point, we have focused on the orange itself, the whole fruit in its natural, unprocessed form, and not its juice. Whether freshly squeezed at home or bought off the shelf, orange juice remains a popular choice for many; however it is important to understand that eating the whole fruit offers significantly more health benefits.

Whole oranges are rich in the nutrients outlined above. The fibre especially, helps to slow down the absorption of sugar into the bloodstream, supports healthy digestion, and keeps you feeling fuller for longer. In contrast, orange juice, even when freshly squeezed, contains little to no fibre. Without fibre, the natural sugars in oranges are absorbed more quickly, which can lead to a sharper rise in blood sugar levels. For people managing their weight, diabetes, or insulin resistance, this is a crucial distinction. Moreover, when we eat whole oranges, we are less likely to overconsume. It might take two or three oranges to make one glass of juice, and while it’s easy to drink a glass in seconds, eating that many whole fruits takes more time and leaves you more satisfied. That natural portion control is lost when fruit is juiced.

Also, commercially produced orange juices often undergo processes which may reduce some of the vitamin C content, and many manufacturers often add sugar or sweeteners to enhance flavour. This somewhat defeats much of the purpose of choosing it as a nutritious option in the first place. So, while a glass of orange juice now and then can be refreshing, especially when it’s freshly squeezed with no added sugar, the real nutritional benefits lies in the whole orange. For maximum benefit, peel, slice, bite, chew, slurp, nibble and suck your oranges the old-fashioned way, as you like it.

In Summary

I am grateful to my friends for their thoughtful gift of fresh oranges. From supporting immunity and promoting heart health to aiding digestion and maintaining hydration, oranges offer excellent value for their cost. With the fruit now in season, this is an ideal time to enjoy them at their freshest- and often most affordable. By all means do take advantage of the opportunity to make the most of them this season.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a Nutrition Consultancy committed to providing reliable, evidence-based, and practical healthy eating advice through its website www.fullproofnutrition.com.  Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on fullproofnutrition@gmail.com

References

1. Abakpa, G. O., & Adenaike, O. (2021). Antioxidant compounds and health benefits of citrus fruits. European journal of nutrition & food safety, 13(2), 65-74.
2. https://www.healthline.com/nutrition/oranges