UPDATED: June 23, 2025
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If you’re like me, you won’t restrict eating oranges to breakfast. They are a delicious and nutritious way to end any meal, and are so much healthier than the usual desserts.
There are many varieties of oranges, with over 400 different kinds worldwide. The most commonly consumed varieties in the U.S. are navels, Valencias, and mandarins (including tangerines and clementines).
Packed with Phytonutrients
Oranges are exceptionally rich in vitamin C (ascorbic acid). Over 90 percent of our daily needs can be met by eating a single medium-sized orange. Vitamin C is essential for collagen production, wound healing, immune function, and brain health. It also helps the body absorb iron, and protects cells from damage caused by free radicals.
While the high fiber content of oranges slows the absorption of it glucose, people with diabetes should monitor their glycemic response and take the portion size into account. It is best to eat oranges immediately after a meal that’s high in protein and fiber to slow the assimilation of fructose, which gives the liver time to detoxify it.
Because fruit juices lack fiber, they are far less healthy than eating the whole fruit. Some brands of orange juice, particularly those labeled as "juice drinks" or "orange-flavored drinks," may contain added sugar, or even worse, high fructose corn syrup (HFCS). In addition, the citric acid in orange juice can potentially erode tooth enamel if it is sipped slowly.
In addition to helping moderate blood sugar levels, dietary fiber aids digestion, promotes feelings of fullness so we don't overeat, and nourishes a healthy gut microbiome. While fiber is your friend, too much fructose absorbed at one time can overwhelm the liver's capacity to fully metabolize it, resulting in the production of unhealthy by-products. Excessive fructose intake has been linked to obesity, type 2 diabetes, insulin resistance, fatty liver disease, and increased risk of cardiovascular disease, as detailed in a recent review.
Oranges contain powerful antioxidants. Their flavonoids and carotenoids are thought to reduce inflammation and lower the risk of heart disease. The folate (vitamin B9) in oranges supports cell division and DNA synthesis. It’s a nutrient of particular importance during pregnancy. The potassium content of oranges can help to regulate blood pressure.
According to a recent review, regular citrus consumption may be associated with reduced risk of kidney stones, although more studies are needed. Carrying oranges when hiking can contribute to hydration, since they are about 87 percent water, and much healthier than bananas.
Some prescription medications can interact with compounds in citrus fruits, especially grapefruits, so check with your healthcare provider or pharmacist to see if they need to be avoided. For most healthy individuals, the nutritional benefits of oranges, when consumed as part of a balanced diet, typically outweigh any drawbacks.
Cara Cara Oranges
My personal preference is the Cara Cara navel orange. Although more expensive, they offer several distinct advantages, such as about 20 percent more vitamin C, higher levels of folate, and significantly higher levels of provitamin A and lycopene, compared to regular navel oranges. Lycopene is a carotenoid that gives this variety their distinctive pink-red flesh. The same antioxidant found in tomatoes, studies suggest that lycopene has a number of health benefits.
Cara Cara oranges are notably sweeter and less acidic than regular navels, with a more complex flavor profile described as having hints of cherry. This makes them more appealing to people who find regular oranges too tart. The reduced acidity also makes them gentler on tooth enamel and less likely to cause digestive discomfort in sensitive individuals.
Like navels, Cara Caras are seedless and easy to peel, while also being juicier, but have a relatively short growing season for reaching their nutritional and flavorful peak, and don't store well. Regular navel oranges imported from South America tend to be dried out by the time they reach supermarket shelves, so I look for those that are grown in California.
Orange Peels
Orange peels are actually edible and have some unique nutritional benefits, though there are some considerations regarding their safe consumption. The peels contain higher concentrations of vitamin C, fiber, and flavonoids such as hesperidin and polymethoxyflavones. These compounds have anti-inflammatory and antioxidant properties, and are associated with a longer health-span. For more about flavonoids and health, see:
An orange peel has three times the amount of vitamin C and four times the amount of fiber than does the pulp. It also contains higher amounts of the potentially anti-cancer polyphenols, provitamin A, folate, riboflavin, thiamine, vitamin B6, and calcium.
The white pith under the colored outer layer (zest) is particularly rich in pectin fiber and bioflavonoids. It contains lots of phytonutrients and soluble fiber, primarily pectin, and as much vitamin C as the fruit. Flavanones in the pith, such as hesperidin and naringenin, have antioxidant and anti-inflammatory properties. Some people, perhaps those with a more sophisticated palate, routinely eat the pith along with the flesh.
Orange peels contain oils such as limonene, which may have potential health benefits, though research is still emerging. A recent study identified bioactive compounds in orange peels that inhibit the production of atherosclerosis-related trimethylamines. That discovery might lead to novel therapeutic approaches for the prevention and treatment of cardiovascular disease.
Orange peels are quite bitter and tough when raw, and can be difficult to digest for some people, but there are great apes that seem to enjoy them. It has been reported that some gorillas and chimpanzees in captivity prefer eating oranges along with their peels. Perhaps they know something that we don’t. A recently published study of wild chimpanzees indicates that they seek out and consume otherwise unappetizing plants for medicinal purposes when they are sick or injured.
Orange peels left over from U.S. juice production have been incorporated into animal feeds, primarily for cattle, because of their nutritional benefits, yet about 2.5 million tons still go to waste every year. Countless households throw orange peels into the trash, even though they make perfectly good compost. So, why aren’t we eating them?
It's because they have a somewhat bitter taste, and many people in Western cultures haven't learned to appreciate the sensory experience that bitter can afford. Research has found young children have an innate preference for sweet and salty tastes while disliking bitter tastes, but taste preferences typically change with age.
Hopefully, as we mature, our ability to appreciate a broader range of tastes can develop. Coffee and beer are examples of bitter foods for which people can acquire a taste. So let it be with orange peels, if we are willing to expand our repertoire of enjoyable taste sensations.
The primary concern with eating orange peels has to do with pesticide residues, so obtain organic oranges if you plan to eat a lot of their peels. Next best is to thoroughly scrub conventional oranges using a mild dish soap and hot water.
Contaminant-free orange peels are considered safe for human consumption. However, non-organic oranges might be treated with post-harvest chemicals such as thiabendazole and imazalil. One study found high residues of both pesticides in the peels, with small amounts of imazalil present in the pulp as well. Washing removed thiabendazole, but imazalil was still found throughout the peel.
Cooking Orange Peels
Common uses for orange peels include zesting small amounts into recipes, drying and grinding into powder for seasoning, adding to teas or broths for flavor, and making into a relish or marmalade. Cooking makes orange peels more palatable and easier to digest, and is an excellent way to capture the unique benefits of the peel in a more digestible form.
I’ve added orange peel relish to berries served with yogurt and oatmeal, used it with peanut butter instead of jelly, and mixed it with pickle relish when making a tuna salad. With this relish, you can obtain the nutritional benefits from orange peels in small, manageable amounts. Here's how to make it, sugar-free:
Save the peels from four to six medium oranges, preferably organic, and refrigerate them until ready to use.
Thoroughly wash and scrub the peels, and remove most of the pith.
In a food processor, pulse-chop the peels until they are in very small pieces.
Transfer peels to a large saucepan, cover with water, and cook over medium heat.
After the water reaches a boil, turn the heat down and simmer for about half an hour.
Stir frequently, and add water as necessary.
Let cool and add powdered stevia (or monk fruit) extract, to taste.
Pour into Mason jars and refrigerate or freeze.
The relish can be eaten as is, or spiced-up with other ingredients to make a chutney or salsa.
Whatever sweetener you decide to use, please avoid artificial sweeteners such as Splenda or Equal. I encourage you to stop using table sugar (sucrose), or anything else that contains fructose, such as corn syrup, agave syrup, maple syrup, or honey.
Marmalade
The history of marmalade spans several cultures and centuries, with its origins tracing its origins back to ancient preservation techniques in Greece and Rome. The word “marmalade” comes from the Portuguese “marmelada,” which refers specifically to quince paste. The Portuguese and Spanish were particularly influential in developing preservation techniques for citrus fruits as they expanded their maritime trade.
However, it was in Britain where orange marmalade as we know it today truly flourished. From the 17th century onward, bitter Seville oranges became more readily available, and it was Janet Keiller in Dundee, Scotland who supposedly created the first chunky orange marmalade when her husband bought home a cargo of bitter oranges. British colonization spread marmalade throughout the Commonwealth countries, where it became a breakfast staple.
Marmalade retains many of the beneficial compounds found in orange peels, including pectin, flavonoids, and essential oils. The cooking process breaks down the tough cellular structure, making these nutrients more accessible. The pectin naturally present in the peels acts as the gelling agent, providing concentrated fiber along with the vitamins and antioxidants.
Cooking Tips
Making marmalade typically involves slicing the peels thinly and blanching them to reduce excessive bitterness, then cooking slowly with sugar and the fruit's juices. This cooking method helps preserve the beneficial compounds while making them more bioavailable.
Many recipes call for first soaking the orange peels overnight, which helps to further soften them and reduce some of their bitterness. The slow cooking process allows the pectin to be released naturally.
Since I recommend avoiding sugar, and don’t want to spend a lot of time doing food preparation, I suggest using the above relish recipe as a shortcut to making a passable marmalade. However, it will be necessary to add some apple pectin (or agar agar) to thicken the mixture. With pectin, you will need to add a few tablespoons of lemon juice to the relish to activate it. Control the marmalade's thickness by adjusting the amount of pectin.
As the mixture begins to thicken, add stevia or monk fruit powder to taste. Orange marmalade should be bitter-sweet, but not too bitter, nor too sweet, so go slowly and taste frequently as you are adding the sweetener.
The bottome line: Oranges are packed with nutrients, and are definitely a healthy addition to one’s diet. However, as with most foods, balance and moderation are important.
For an in-depth look at the nutritional principles behind a healthy diet, making healthy meal preparation easier, and recipes intended to inspire culinary creativity, check out my eBook, “Rx for Healthy Eating.” It is available from Barnes & Noble, Google Play Books, and the Amazon Kindle Store. It costs less than a burger and fries, but unlike fast food, it could save you from a heart attack.
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