January 31, 2017

Orange You Glad Citrus Fruits Have so Many Health Benefits?

Oranges and orange-flavored foods are popular in the winter in both warm and cold climates. Not only are oranges delicious, but citrus fruits in general are some of the best fruits to eat in the winter. This is because citrus fruits are loaded with vitamin C, fiber and flavonoids that may help boost your immune system, improve your gut health and give you healthier skin.

Citrus fruits, like oranges, will help your body fight off the cold and flu while also allowing you to reap the benefits of glowing skin! Here are the three main health benefits of citrus fruits:

Vitamin C

Citrus fruits, especially oranges, are rich in vitamin C. Vitamin C strengthens your immune system and helps keep your skin smooth. This nutrient is an antioxidant that is necessary for the body and keeps skin and tissues tough and flexible. Vitamin C is highly concentrated in immune cells and is consumed quickly when the body is infected. Fortunately, one orange contains a full day’s worth of vitamin C!


It is generally recommended that we eat at least 25-30 grams of fiber a day. That’s because a high fiber diet may improve gut health, help with weight loss, lower cholesterol and help minimize spikes in blood sugar.  With 4 grams of fiber, one cup of oranges offers over 15% of the daily recommended intake dietary fiber. Additionally, while they are a great source of both soluble and insoluble fiber, citrus fruits are unique in that they contain a higher ratio of soluble to insoluble fiber than other fruits.


Flavonoids are found in many plant-based foods, including fruits, vegetables, legumes, nuts and grains. Citrus flavonoids are found in the fruit’s juice, pulp and skin, and are one of the main reasons you should eat the whole fruit rather than just drink the juice. Some of these flavonoids are unique to citrus fruits and have the ability to potentially prevent cancer and other chronic diseases.

While high Vitamin C, fiber and flavonoids are the largest health benefits of citrus fruits, they are not the only ones. Citrus fruits also promote heart health, weight loss and reduce stress. And, because they are easy to eat, portable and delicious, it’s easy to see why they are such a popular food.

At Fred and Ricky’s, we have integrated oranges in some of our dishes, including our new Orange Glazed Tofu with Coconut Rice and Sesame Broccoli and our Quinoa Citrus Salad. If you have any questions or comments, please contact us.

We hope to see you soon!

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