Oranges & citrus
Citrus sinensis
Fruits. Folk & home remedies and Modern nutrition.
Also called Sweet orange, Navel orange, Valencia orange
Pinyin: Chéng Zi
Spanish: Naranja
Sweet oranges are juicy citrus fruits eaten fresh or as juice, valued for vitamin C, folate and flavonoids.
Did you know? The sweet orange is a natural hybrid of two older citrus fruits, the pomelo and the mandarin.
What it may help, and how strong the proof is
- Colds, flu & immunity. Oranges are rich in vitamin C. Vitamin C pills have small effects on colds, and food amounts have not been tested.Traditional proof
- Blood pressure. Small trials of orange juice or its flavonoid hesperidin show slight blood pressure changes. Results are mixed.Traditional proof
Parts of the body
Traditional use
Sweet oranges spread from Asia to the Mediterranean and were prized for food and perfume. Orange peel is used in teas and folk remedies for digestion, though this is not well tested.
How it is classified
- Herbal actions
- Nutritive, Antioxidant. Energy: neutral.
How people take it
Eaten fresh or as juice. Juice has less fiber than the whole fruit, and more sugar per cup.
Food and juice.
Where to get it
Grown in Brazil (the largest producer), the US (Florida and California), Mexico, China, India, Spain, Egypt and South Africa. Sold fresh, as juice (fresh or concentrate) and as zest. Key nutrients: vitamin C, folate, potassium, fiber and hesperidin.
Be careful
Juice is high in sugar, and frequent sipping can wear tooth enamel. Sweet oranges are safe for most people. Bitter (Seville) oranges contain compounds that can interact with some medicines, like grapefruit does.
Avoid if: acid reflux.
Mixing with other things
- Works well together
Orange and ginger are a common juice and tea combination.
- Works well together
Citrus dressings are common with watercress salads and add vitamin C.
The honest take
Oranges are a healthy fruit with vitamin C and fiber, and their vitamin C helps the body absorb iron from plant foods. Immune and blood pressure claims are weak. Juice is not the same as the whole fruit.