They’re bright, sweet and easy to find in any grocery store – and they’re good for you. You probably already know oranges are a great source of vitamin C. One average-sized orange gives you a whole day’s worth of the nutrient while remaining low in calories (about 60 calories per orange). But did you know oranges are also a good source of potassium, fiber, several antioxidants, and even calcium? All those nutrients will help to keep your immune system strong and your bones, skin, and blood vessels healthy.
The most popular way oranges are consumed is in a glass as juice, especially at breakfast. It seems that the association of orange juice as a breakfast food is so strong that we may not think about eating oranges the rest of the day. That’s too bad, because oranges are available year-round, keep well at room temperature, and can easily add flavor, texture and great nutrition to many dishes. Since they’re naturally sweet, even many picky eaters will enjoy the flavor.
The majority of people need to increase the amount of fruits and vegetables in their diets, and eating oranges a few days per week is a great way to meet that need. Here are some tips for getting more oranges into your healthy diet:
- Keep seedless oranges in a fruit bowl (up to 4 or 5 days with the peels intact) for easy grab-and-go snacks.
- Place orange slices in a small plastic container and pack with the rest of a healthy bagged lunch.
- Peel an orange, slice the sections in half and add them to a fresh salad.
- Enjoy a glass of orange juice instead of a bottle of sugary soda.
- Make vitamin-rich frozen snacks by freezing orange juice in molds or small paper cups with wooden sticks.