Healthy Foods: Orange you getting hungry?

They’re juicy and sweet, they’re featured in fruit baskets everywhere and they’re the unofficial poster fruits of cold prevention. Let’s talk about oranges!

Oranges are an excellent snack, but they’re not quite as easy to peel as a banana when you’re on the go. But what they lack in peel appeal, they make up for in nutrition. (Tip: Oranges are easier to peel if you roll them around on a flat surface with the palm of your hand to help loosen the peel from the fruit!)

So sweet and juicy, oranges are one of nature’s most indulgent desserts.

Sugary sweet and readily available year-round, oranges are a taste of sunshine anytime you need one. We’re very lucky, considering that once upon a time, oranges were very expensive and, as such, were enjoyed by the wealthy and only eaten by paupers on very special occasions.

Now we know that oranges are full of Vitamin C (one orange gives you more than 115% of your daily recommended dose of the stuff!), but why is Vitamin C so important? Because it’s great for our immune systems, it can reduce the risk of colon cancer and it can prevent colds. And scurvy (though that disease doesn’t seem to be a very big concern anymore! LOL).

But did you know oranges also have anti-inflammatory properties and can help lower blood pressure and cholesterol? If that’s news to you, then you’d also probably be interested to know that oranges have also been shown helpful in aiding against Crohn’s, ulcerative colitis, cataracts, gingivitis, cholera, MS, gallstones, diabetes, Parkinson’s, Alzheimer’s disease, asthma, and arthritis.

Let’s take a closer look at the nutritional benefits we can gain from these beautiful orange orbs:

Cancer prevention. Besides that Vitamin C helps to reduce the risk of colon cancer, citrus fruit can also protect against esophageal, stomach, laryngeal, and pharyngeal cancers. The beta-cryptoxanthin in oranges can help protect against lung cancer.

Antioxidants. There are more than 170 different phytonutrients in an orange and over 60 flavonoids. These have anti-tumor and antioxidant properties.

Fiber. An orange can give you 12.5% of your daily recommended amount of soluble fiber. That helps keep your blood sugar levels in check and helps keep you regular!

Kidney stone prevention. Eat an orange every day to help prevent the formation of painful kidney stones.

In addition to all of these nutritional benefits, oranges are also a rich source of calcium, potassium, Vitamin A, folate, and thiamin.

Health benefits aside, oranges are high in sugar, so don’t overdo it on your daily fruit consumption!

Anyone else craving an orange right now?

When it comes to selecting the perfect orange, make sure you select organic oranges, especially if you’ll be zesting them. And avoid oranges with any trace of mold. Eew!

The oranges you bring home should be nice and heavy for their size which means they’re juicy!

Here is a fantastic recipe using oranges!

Orange Cream Cheese Pound Cake

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Prep Time 20 minutes
Cook Time 50 minutes
Servings 10


  • 2 cups all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 3/4 cup unsalted butter at room temperature
  • 1 8-oz. package cream cheese softened
  • 2 tablespoons orange zest
  • 1 3/4 cups granulated sugar divided
  • 4 large eggs
  • 2 teaspoons pure vanilla extract
  • 3 tablespoons fresh orange juice


  • Preheat oven to 325 degrees.
  • Butter and flour a standard bundt pan, and set aside.
  • In a medium bowl, whisk together flour, baking powder, and salt. Set aside.
  • In the bowl of an electric stand mixer fitted with a paddle attachment, cream together softened butter and cream cheese on medium speed. Stop the mixer occasionally to scrape down the bowl to ensure even mixing. Add the orange zest and sugar to the butter and cream cheese mixture, and beat on medium speed until smooth and creamy, about 3 minutes.
  • On medium speed, beat in one egg at a time, beating for one minute after each addition. Stop the mixer and scrape down the sides of the bowl as necessary. Beat in vanilla extract and orange juice.
  • Add dry ingredients all at once and beat on low speed until completely incorporated.
  • Pour batter into prepared pan. Bake for 40 - 50 minutes, until a skewer inserted in the center comes out clean, or with just a few crumbs.
Tried this recipe?Let us know how it was!

PS–To get more amazing holiday recipes, just like this one, check out our Holiday Treats ebook bundle HERE!

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