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The health benefits of oranges are extensive, ranging from improved vitamin A status and cognitive function to enhanced cardiovascular health and weight management. Regular consumption of oranges and orange juice can significantly contribute to overall well-being, making them a valuable addition to a healthy diet.
Oranges are not only delicious but also packed with numerous health benefits. This article explores the various ways in which consuming oranges can positively impact health, supported by recent scientific research.
Improved Vitamin A Status
A study conducted in Indonesia found that orange fruit is more effective than dark-green, leafy vegetables in increasing serum concentrations of retinol and beta-carotene in schoolchildren. The research demonstrated that the vitamin A activity of carotenoids in oranges was significantly higher compared to leafy vegetables, making oranges a superior source for improving vitamin A status1.
Reduction in Oxidative Stress and Inflammation
Orange juice, particularly from varieties like ‘Pera’ and ‘Moro’, has been shown to reduce oxidative stress and inflammatory response biomarkers. A study involving individuals with insulin resistance and different obesity classes revealed that daily intake of orange juice significantly reduced HDL and total cholesterol, urinary 8-OHdG, and plasmatic MCP-1 levels. Additionally, it modulated the gut microbiota, which is crucial for overall health2.
Cognitive Benefits
Chronic consumption of flavanone-rich orange juice has been associated with cognitive benefits. An 8-week study involving healthy older adults showed that daily intake of high-flavanone orange juice significantly improved global cognitive function. This suggests that flavanone-rich foods and drinks like orange juice could help attenuate cognitive decline in aging3. Another study found that even acute consumption of flavonoid-rich orange juice can enhance cognitive function and subjective alertness in healthy middle-aged males6.
Cardiovascular Health
Regular consumption of orange juice and fermented orange beverages has been linked to improved cardiovascular health. Studies have shown that these beverages can enhance antioxidant status, reduce lipid peroxidation, and lower inflammatory markers such as C-reactive protein. These effects contribute to a reduced risk of cardiovascular diseases4 5. Additionally, red orange juice has been found to improve endothelial function and reduce inflammation in individuals with increased cardiovascular risk9.
Weight Management
Contrary to the assumption that orange juice might contribute to weight gain due to its sugar content, research indicates otherwise. A study demonstrated that combining a reduced-calorie diet with 100% orange juice resulted in significant weight loss and improved obesity-related biomarkers. The participants experienced reductions in insulin levels, total cholesterol, LDL cholesterol, and inflammatory markers, highlighting the beneficial role of orange juice in weight management10.
Antioxidant Effects
Orange juice is rich in antioxidants, which play a crucial role in protecting the body against oxidative stress. A study on mild hypercholesterolemic men showed that daily intake of blond orange juice led to a marked antioxidant effect, correlated with increased plasma levels of hesperetin, a bioavailable flavonoid. This antioxidant effect is essential for vascular health and reducing the risk of cardiovascular diseases8.