“A man ought to carry himself in the world as an orange tree would if it could walk up and down in the garden, swinging perfume from every little censer it holds up to the air.” – Henry Ward Beecher

 

Oranges make a healthy and refreshing snack. They are loaded with vitamin C and are relatively low in calories. The vitamin C in oranges is an important antioxidant. It is also vital in keeping your immune system healthy. It helps to neutralize pollutants, plays a role in antibody production, and boosts the absorption of nutrients. One medium size orange contains about 82.7 milligrams of vitamin C.

What Other Vitamins Are in Oranges?

Vitamin A
Vitamin A aids in cell reproduction. It stimulates immunity and hormone development and promotes bone growth and tooth development. Vitamin A also helps healthy skin, healthy hair and vision. A medium size orange contains 269 IU of vitamin A.

B1 (Thiamin)
Oranges are a good source of Vitamin B1, which is also known as thiamine. B1 helps your body convert blood sugar into energy. It is also instrumental in maintaining the health of the following bodily systems and functions: cardiovascular system, muscular function and the nervous system. A medium size orange contains 9.17 milligrams of vitamin B1.

Dietary Fiber
Oranges are also a good source of dietary fiber. An average orange provides 28 percent of the RDA of dietary fiber. Soluble fiber is instrumental in promoting good cardiovascular health.

Folic Acid
Oranges are a good source of folic acid, which is the naturally-occurring form of vitamin B9. Folic acid facilitates the making of protein, red blood cells and DNA, the carrier of your genetic identity. One cup of orange juice holds about 80 milligrams.

Niacin
Aids in proper blood circulation and promotes skin health. This vitamin supports nervous system function and helps your body metabolize proteins and fats. A medium orange contains about 0.6 milligrams of niacin.

Minerals found in Oranges

Magnesium
Is necessary for healthy bones and developing new cells. It is also needed for insulin secretion and function and helps with the absorption of calcium, vitamin C and potassium. One cup of fresh orange juice contains 27.28 milligrams of magnesium.

Phosphorus
Along with calcium, phosphorus is needed for the development of healthy bones, teeth and nerve cells. 40 milligrams of phosphorus is in an 8-ounce glass of fresh orange juice.

 Potassium
Is a mineral, the right balance of potassium and sodium properly conducts electricity in your body, which maintains the health of your cells and enables them to work properly. A 6-ounce serving of orange juice contains 332 milligrams of potassium.

Trace Minerals Found in Oranges
Copper, Iron, Manganese, and Zinc are also in oranges.

It has always been said that an apple a day keeps the doctor away. This seems to be also true of oranges. However, you choose to enjoy this healthy snack, be it eating an orange or drinking a fresh glass of orange juice, you will be giving your body a lot of what it needs.

History
Oranges are among the oldest cultivated fruit and were mentioned in ancient Chinese literature as long ago as 2400 BC. By around 800 AD Arab traders had introduced oranges into eastern Africa and the Middle East. Most of the oranges currently being grown for production are Mediterranean and Spanish varieties.