Oranges are one of the world’s most popular citrus fruits. Originally from Southeast Asia, they are now grown in almost every area with the appropriate warm climate. While many people prefer to enjoy just orange juice, the whole orange possesses more impressive nutrition stats when eaten whole.

While oranges may vary in size, it is possible to take some average nutritional values by examining at the content of 100 grams of this fruit. In this portion, there are roughly 50 calories and no fat at all. Additionally, some 87% of the orange is made up of water. This makes the orange a very diet-friendly fruit. Additionally, 100 grams of oranges are 12 percent carbohydrates, mostly from natural fruit sugars. However, some of these carbohydrates also come from fiber, and an average orange has 5 grams of this important nutrient. Since fiber is only found in the pulp, though, orange juice only has carbohydrates from sugar. Finally, oranges have more protein than some other fruits, with nearly 2 grams per orange.

Oranges are best known for being rich in vitamin C. In fact, 100 grams of the fruit can provide more than 80 percent of the recommended daily value of this nutrient. Vitamin C is important for preventing cell damage and is particularly associated with a decreased risk of colon cancer. It can also diminish inflammation associated with arthritis, asthma, and other uncomfortable conditions. Oranges are also a great source of potassium, which is essential in aiding muscle growth and health. A single organe has roughly 10% of a person’s daily potassium needs. Oranges also contain some vitamin A, calcium, and even a minimal amount of iron.

Oranges are especially powerful antioxidant foods because antioxidants increase effectiveness when they interact with vitamin C. Thus, oranges have been associated with preventing cancer and other dangerous diseases. They are loaded with bioflavanoids and carotenoids, which are known to protect the body from cancer, as well as phytochemicals that fight heart disease. Oranges are also high in herperindin, which is associated with helping to lower blood pressure and cholesterol.

Other nutrients found in oranges include folate, potassium, and even some small percentage of calcium. Folate is a B vitamin that is especially important to pregnant women. Meanwhile, potassium aids in muscle performance and can also counteract excess sodium in one’s diet. Finally, calcium helps build strong bones and is essential for all people.

Ultimately, oranges are one of the world’s most common and healthiest fruits. In fact, a study done in Finland found that orange eaters halved their risk of heart disease. Meanwhile, other studies showed oranges, with their high fiber and water content, can suppress a dieters’ appetite for up to four hours at a time. These are just a few of the orange’s many benefits, and it should be included as part of a healthy diet.

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The Problem: Not enough fruits & veggies

Research shows how you eat can affect long term health – no surprise there. It can make a difference not just in the way you feel every day but can help prevent your DNA from getting worn out! Evidence from epidemiological studies and laboratory studies indicates that dietary factors are important in the causation of cancer at many sites. Extensive studies have concluded that diets high in fat, low in fiber and/or low in fruits and vegetables are associated with an increase incidence of mortality from various cancers.

Diets with a higher intake of plant foods, especially yellow and green vegetables and citrus fruits is associated with reduced risk of several cancers, notably cancer of the stomach, pancreas, colon, rectum, bladder, endometrial, cervix and ovary. So how is America doing on eating foods to prevent cancer? And what can we do differently to improve our diets.

• Fewer than 1 in 10 Americans meet fruit or vegetable intake recommendations.
• One quarter of all vegetables consumed by children and adolescents are French fries.
• Kid’s intakes of all fruits and of dark green and/or deep yellow vegetables are very low compared with recommendations.
• Fewer than 10% of 1- to 2- year-olds consume a dark green vegetable a day ‘green foods are important for eye health and often contain folate acid which is good for your heart.
• Only one in five children eats five or more servings of fruits and vegetables per day.
• Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes.
• Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

How to fix it!

Creating a colorful fruit smoothie or having your child find a new dark green or deep yellow fruit or vegetable they haven’t tied yet are 2 ways to have new food adventures. Find fun ways to expose children to a variety of fruits and vegetables at an early age. Try our vegetable logic puzzle with your school aged child. See fun eating tips below:

• In our house, broccoli is called dinosaur trees and tomato sauce used as dip becomes swamp sauce.
• Cauliflower’s name ranges from snow clouds to Santa puffs.
• Our spaghetti often comes from spaghetti squash, a deep yellow food packed with nutrients which kids love because it’s can be play with just like spaghetti.
• Yellow peppers also make a great snack and in the summer are fairly easy to grow in a wooden whiskey barrel, a deep pot or in the ground. Grow, eat and enjoy!

Halas-Liang, MA, RD, CDE, CNSD is the Program Coordinator for the Online Certificate in Nutrition for Optimal Health, Wellness, and Sports. This program is offered in partnership with Colleges/Universities throughout the nation and can be taken anywhere. To learn more, go to http://www.efslibrary.net . She is also founder of http://www.superkidsnutrition.com , where she is "saving the world, one healthy food at a time (TM)."