Fruit
Orange
A sweet, juicy citrus brimming with vitamin C — a cheerful, time-honored helper for colds and everyday immune strength.
📊 How it ranks (our editor score) — 92/100Tap to see the breakdown
🌱 What it is
Oranges are round citrus fruits with a thick peel and juicy, sweet-tart segments inside. They are one of the best-known sources of everyday vitamin C.
✨ Why it's good for you
- Rich in vitamin C, which supports a healthy immune system
- Mostly water, so they help with hydration
- Their natural fiber and sugars give a gentle energy lift
🥗 Nutrition
Per 1 medium orange (131g) · about 62 calories
- Vitamin C 78% DV
- Fiber 3g
- Folate 6% DV
- Potassium 5% DV
Source: USDA FoodData Central
🥄 How to use it
Eat a whole orange, peel and segment it for a snack, or enjoy it fresh-sectioned with breakfast. Eating the whole fruit gives you the fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → that juice leaves behind.
How much: One medium orange a day supplies more than a full day's vitamin C. During a cold, two or three pieces of citrus across the day is gentle and refreshing.
Show full details & how to prepare it
The orange is one of the friendliest sources of vitamin C, the nutrient the body needs to build collagen, heal tissue, and keep the immune systemYour body's built-in defense team that fights off germs and helps you heal. More → supplied. For centuries oranges and other citrus were the cure that ended scurvy among sailors, and they remain a simple, pleasant way to keep vitamin C topped up.
Whole oranges also carry fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More →, potassium, and plant compounds called flavonoids. Eating the segments rather than drinking the juice keeps the fiber and slows the natural sugar, which is gentler on the body.
Ways to prepare it
⚠️ Cautions
- Citrus can worsen heartburn and acid reflux in some people — notice how your body responds.
- Grapefruit and some citrus interact with certain medicines; if you take prescription drugs, check whether citrus affects them.
📚 What others say
- A classic vitamin-C fruit
- The historic remedy for scurvy
Learn more
🕊️ A word of encouragement
Bright fruit in a dull season is a small mercy. Let simple, sunny food remind you that care can be ordinary and still real.
💬 Ask Remy about Orange
📚 Resource confidence
Based on mentions in health references
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