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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Oranges

OrangesWhether eaten as a snack or with a meal, oranges contain a wide variety of nutritional benefits. This juicy and sweet fruit provides over 93% of the daily value for vitamin C making oranges an immune-boosting, super food of the week.

Living in Florida, who could resist having an orange everyday? I can’t! I even have an orange tree in my backyard that produces the sweetest, juicest oranges you’ll find. Oranges contain not only vitamin C, but also:

  • Potassium: Helps to reduce blood pressure. 1 medium orange has about 255 mg of potassium
  • Calcium: Helps contribute to healthy bones and teeth. 1 medium orange contains 65 mg of calcium.
  • Soluble Fiber: Oranges are a rich source of pectin, which helps to lower cholesterol. The recommended intake of total fiber is 25 to 35 grams daily. The fleshy portion of an orange contains about 3.6 grams of fiber, making it a great source for your dietary requirements.
  • Flavonoids: Flavonoids are a class of polyphenols. Oranges contain a flavonoid called hesperidin that has antioxidant and anti-mutagenic properties. This flavonoid also has anti-cancer properties.

Oranges are a versatile and inexpensive fruit that could be a part of your daily diet. Oranges are a perfect “to go” food that you can easily pack in your purse or bag so you have a snack waiting for you later on in the day when those afternoon cravings hit.  Or you could start your day the way many people do--with a nice glass of OJ!

The winter is orange season!  Peel one today, or use them in recipes. Check out some of these great recipes!

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Tags: Healthy Eating

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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