Citrus fruits are packed with vitamin C, one of the best vitamins for boosting your immune system and overall health. But can you get enough vitamin C from orange to reap the benefits?
We'll talk about that and other sources of vitamin C in this article on how to get enough vitamin C every day.
Why do we need Vitamin C?
Vitamin C plays a vital role in your body. Vitamin C is a water-soluble vitamin, which means your body doesn't store it. It would be best if you had a continuous supply of it daily to live healthily and avoid chronic conditions. Your body cannot make its own vitamin C, so getting enough through diet alone is crucial. It also can't absorb what you get from supplements or multivitamins.
It protects our bodies from free radicals:
Free radicals are molecules that damage cells and DNA and can even cause cancer. Antioxidants, such as vitamin C, help fight these free radicals by neutralizing them and preventing them from causing harm to our bodies. Vitamin C is also a natural antihistamine.
It helps us absorb iron:
Iron is a mineral that helps transport oxygen throughout our body, but it can be difficult for our bodies to absorb enough of it from food sources alone—that's where vitamin C comes in!
It promotes heart health:
Vitamin C plays a vital role in helping blood vessels function correctly, which means consuming adequate amounts may also lower your risk for heart disease and stroke. If you have high cholesterol or diabetes, you may want to talk with your doctor about whether increasing your intake of vitamin C could benefit you.
How much vitamin C do I need daily?
The National Institutes of Health's (NIH) Office of Dietary Supplements recommends that men aged 19 to 40 get 90 milligrams (mg) daily, while men aged 71 and up should take at least 75 mg per day. Adult women should aim for 75 mg daily.
That's easy to meet by eating a variety of fruits and vegetables—and one medium orange contains about 80-90 mg of vitamin C.
Orange Nutritional Value (Per 100 gm)
However, some people need more than what they can get from food alone.
If you have certain medical conditions or take certain medications, your doctor may recommend taking a supplement containing higher doses of vitamin C.
How much vitamin C can you get from an orange?
Oranges are an excellent source of vitamin C, with one orange containing about 60-65 milligrams. That's about 80-90 percent of your daily recommended intake.
Is one orange a day sufficient?
One mid-sized orange is enough per day, but if you don't eat enough oranges or want to reach and maintain a certain vitamin C intake level per day, then supplementing your diet with additional vitamin C sources may be necessary.
Interesting ways to have and utilize oranges
- Oranges with a twist
- Muskmelon orange delight
- Healthy apricot & orange cookies
- Make an orange smoothie
- Try out orange beverages
- Add oranges to salad
- Orange peel can be grated and used in dishes like vegetable stew or salads
- Orange can be used to prepare jams, marmalade and jellies
Myths About Orange
Myth: Oranges should be avoided (as they are sour in taste) if one has cold and cough.
Fact: Oranges are a rich source of vitamin C, which is an immune booster. This fruit can actually help in fighting against infections and so can/should be eaten if one has cold and cough.
Myth: Eating orange will lead to muscle soreness in athletes.
Fact: Orange is a good source of potassium. Potassium is known to play a role in relieving muscle cramps and/or soreness. So, oranges can actually be beneficial for athletes.
Alternate fruits and veggies with more vitamin C than an orange
While oranges get plenty of credit for their vitamin C content, some other fruits and vegetables contain more of it. For example, one cup of strawberries contains almost twice as much vitamin C as an orange. So if you're looking to up your intake of vitamin C, consider adding other fruits and veggies to your diet.
- A 1⁄2 bowl of chopped red pepper offers 55 milligrams of Vitamin C.
- One glass of grapefruit juice provides 70 milligrams of Vitamin C.
- Kiwi fruit is a source of 64 milligrams of Vitamin C
- Half a bowl of green pepper provides 60 milligrams of Vitamin C.
- A medium-size bowl of broccoli contains 51 milligrams of vitamin C.
- You get 49 milligrams of Vitamin C from strawberries (1 bowl).
- One serving of Brussels sprouts (half a bowl) contains 48 milligrams of vitamin C.
Do I need a vitamin C supplement?
Since vitamin C isn't stored in your body, you need to get a daily dose of it. Foods like oranges can help with that. But you need to eat 1-2 oranges daily to reap all of its benefits. And, what if you don't want an orange every day.
So, if you're having trouble getting enough vitamin C from food sources and are pregnant or breastfeeding, then it's probably a good idea to take a supplement.
In addition to orange juice, ascorbic acid (AA), is found in many fruits and vegetables such as citrus fruits like oranges or lemons; kiwi fruit; green leafy vegetables like spinach or kale; red peppers; broccoli; strawberries; cantaloupe melon; cauliflower; cabbage or Brussels sprouts.
FAQ's
Can eating too much orange lead to health side effects?
If you start eating 4-5 oranges every day, you may end up with too much fibre in your body, which isn't idle. This might result in stomach pain, cramps, diarrhoea, bloating, and nausea. Excessive vitamin C use can cause heartburn, vomiting, sleeplessness, and increases chances of heart attack.
Are oranges really good for boosting immunity or they are just over-hyped?
Oranges are incredibly healthy at any season of the year. They're well-known for being high in immune-boosting vitamin C—be it any variety.
Did you know? There are over 600 varieties of oranges!
Conclusion
Vitamin C is a powerful antioxidant, and orange juice is one of its richest sources. But can you actually get enough vitamin C from oranges to reap its benefits? And if so, how much would you need to consume each day to meet your target daily intake. There are some simple steps that you can take to make sure that you're absorbing all of those benefits.
Take 2-3 oranges and squeeze their juice into a glass. Add half a cup of water and drink it down. Repeat twice more during the day for at least three days per week.
Along with this, having a whole or a supplementing diet with other sources of vitamin C-rich foods will ensure that you get under 100% of your recommended daily allowance (RDA) for vitamin C.