From their nutritional composition, oranges stand out for their low caloric value, thanks to their high water content and their richness in vitamin C, folic acid and minerals such as potassium, magnesium and calcium. It contains appreciable amounts of beta-carotene, responsible for its typical orange colour and known for its antioxidant properties; in addition to malic, oxalic, tartaric and citric acids, the latter enhances the action of vitamin C. The amount of fiber is appreciable and it is found mainly in the white part of the orange between the pulp and the rind, so its consumption favors the intestinal transit.
Spain is one of the countries with the highest per capita consumption in Europe, although it is much lower than the levels recommended by the most important international health organizations.
Children and young people's consumption of fruit is lower than that of the adult population, which seriously jeopardises future consumption.
Unlike other basic products, fruit consumption has a high income elasticity. Groups with less purchasing power have a lower level of consumption.
Studies by the World Health Organization and by all the Research Agencies have shown the close relationship between the consumption of oranges and the reduction of the mortality rate and of many chronic diseases.
Composition per 100 grams of edible portion
Carbohydrates (g)
Fiber (g)
Potassium (mg)
Magnesium (mg)
Calcium (mg)
Vitamin C (mg)
Folic acid (mcg)
Beta-carotene (provitamin A) (mcg)
mcg = micrograms
Vitamin C is involved in the formation of collagen, bones and teeth, red blood cells and promotes the absorption of iron from food and resistance to infection. The provitamin A or beta carotene is transformed into vitamin A in our body as it needs it. This vitamin is essential for vision, good skin, hair, mucous membranes, bones, and a well-functioning immune system. Folic acid is involved in the production of red and white blood cells, the synthesis of genetic material and the formation of antibodies in the immune system. Potassium is a mineral necessary for the transmission and generation of the nerve impulse and for the normal muscular activity, it intervenes in the water balance inside and outside the cell. Magnesium is related to the functioning of the intestine, nerves and muscles, is part of bones and teeth, improves immunity and has a mild laxative effect. Malic and citric acids have a disinfectant action and alkalize the urine.
The orange is a very interesting fruit for its high content of vitamin C.
A medium orange of about 128 mg. It contains 58.6 mg. Of vitamin C. amount that represents 65,2 % of the daily recommended dose for an adult.
Regular consumption of oranges guarantees that our daily needs of vitamin C are practically satisfied.
Especially in the winter this fruit guarantees a weaker and shorter cold, strengthens the body so that the symptoms are less and shortens the period of constipation.
Besides, consuming oranges after an illness is favorable to recover from it.
Students should introduce oranges into their diet as a food that produces energy and helps them to concentrate more on their studies and therefore achieve better school performance.
Vitamin C is an antioxidant that prevents many degenerative diseases such as vision loss and the appearance of cataracts, hypertension or deafness.
Oranges are rich in bioflavonoids that have recognized anti-cancer properties.
are good for the circulation
They protect the body against cardiovascular diseases.
They contain vitamin B9, necessary for the good functioning of the cells as well as the good condition of the heart and the nervous system.
Oranges contain a lot of calcium, which is necessary for the formation of bones and teeth, and potassium, which is necessary for the fluid balance in the body.
They are very diuretic and help to eliminate liquids from the body.
Source: Campaign for the promotion of the consumption of the Orange
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