Oranges
Oranges
Oranges are a juicy, vibrant fruit that deliver natural sweetness, refreshing flavor, and a generous boost of nutrients. Whether eaten as a snack, juiced for breakfast, or added to salads and desserts, oranges are one of the most popular and versatile fruits available. At Benefit Market, our oranges are selected for freshness and quality, offering a dependable source of everyday nourishment.
Nutritional Benefits
Oranges are best known for their high vitamin C content. A single medium orange provides over 100% of the recommended daily value of vitamin C, which plays a key role in supporting immune health, promoting collagen production, and acting as an antioxidant to protect cells from damage.
In addition to vitamin C, oranges offer dietary fiber—about 3 grams per medium fruit—which supports digestion, regulates blood sugar, and promotes a feeling of fullness. They also provide potassium, a heart-healthy mineral that helps regulate blood pressure and fluid balance.
Oranges contain other beneficial compounds such as folate, which is important for cell repair and especially vital during pregnancy, and small amounts of thiamin (vitamin B1), which supports energy metabolism. The fruit’s natural phytonutrients, including flavonoids and carotenoids, have been studied for their potential role in reducing inflammation and supporting cardiovascular health.
Serving Tips
Oranges are easy to enjoy with minimal preparation. Simply peel and eat them fresh for a quick, hydrating snack. They’re a perfect lunchbox addition and travel well, making them a convenient option for on-the-go nutrition.
For breakfast, serve orange segments alongside eggs, toast, or yogurt, or blend them into smoothies for a burst of citrus flavor. Oranges also pair well with leafy greens, nuts, and cheese in fresh salads—try combining orange slices with spinach, walnuts, and vinaigrette for a refreshing dish.
In savory cooking, orange juice or zest can be used to brighten marinades, sauces, and dressings. Oranges also work well in salsas and grain bowls, adding contrast to rich or spicy flavors.
For desserts, oranges can be added to fruit salads, baked into cakes, or paired with dark chocolate for a simple and elegant treat.
Health Suggestions
Oranges are a nutrient-dense fruit that fit well into nearly any dietary plan. To maximize fiber and nutrition, opt for whole oranges rather than juice. Whole fruit offers more satiety and a slower release of natural sugars, which supports balanced energy levels.
Pair oranges with protein or healthy fats—such as nuts, yogurt, or hard-boiled eggs—for a balanced snack that supports blood sugar stability and long-lasting energy.
If you’re watching portion sizes or sugar intake, one medium orange is typically sufficient for a serving of fruit. The natural hydration from oranges also makes them a great snack for staying refreshed, especially in warm weather or after physical activity.
At Benefit Market, oranges are a refreshing and reliable way to add nutrition and brightness to your day. With their bold flavor, healthful properties, and endless versatility, oranges remain a timeless favorite for wholesome eating.
