The first thing that comes to mind on the subject of oranges is usually vitamin C. After all, when you catch a cold, it’s what everyone thinks of for fighting those germs!
However, it’s not the only vitamin in oranges that keeps you healthy and functioning. As with any food you eat, there are other vitamins and nutrients that provide for your body’s needs. But have you ever wondered what vitamins are found in an orange?
If so, we’ve got the answers for you. Read on to learn about the different vitamins in oranges and what they do for your health!
Nutrition Stats on Vitamins in Oranges
These are the stats on the vitamins found in oranges according to Traditional Oven:
- Vitamin A: 0.012 mg
- Vitamin B
- Thiamine (B1): 0.07 mg
- Riboflavin (B2): 0.05 mg
- Niacin (B3): 0.43 mg
- Pantothenic acid (B5): 0.26 mg
- Pyridoxine (B6): 0.08 mg
- Folate (B9): 0.034 mg
- Vitamin C: 59.1 mg
- Vitamin E: 0.15 mg
So now that you know which vitamins are found in oranges here’s what the vitamins in oranges do for you.
Vitamin A is a fat-soluble vitamin. That means it can be absorbed in the bloodstream when eaten with higher-fat foods.
This vitamin has many health benefits, but the five big ones are:
- Healthy eyes
- Healthy bones
- White blood cell production
- Protection against free radicals and certain types of cancer
- Improved fertility
There are six B vitamins in oranges. They regulate digestion, assist with converting food into energy, and share numerous functions with each other and non-B vitamins.
Each of them is water-soluble, meaning they dissolve in water. They also aren’t stored in your body, and the excess leaves in the form of urine. This is why consuming these vitamins in oranges (and in other foods) daily is necessary.
Vitamin B1 : Thiamine
Thiamine (or thiamin) supports memory, muscle, and nerve functions and manages neural disorders like Alzheimer’s and Bell’s palsy.
It’s responsible for cell growth, development, and function. It boosts the immune system and improves the body’s response to stress.
Thiamine also enhances your appetite and alleviates symptoms of gastrointestinal issues like diarrhea, Crohn’s, and ulcerative colitis.
Vitamin B2: Riboflavin
Riboflavin acts similarly to vitamin A as an antioxidant against free radicals. It keeps your eyes, ears, skin, and red blood cells healthy and increases blood circulation.
This vitamin, with the help of thiamine, is required for the production of glutathione, your body’s natural antioxidant.
It’s also needed for maintaining the digestive system’s mucous membranes, which are layers of cells protecting the system’s organs.
Vitamin B3: Niacin
Two main forms of niacin are nicotinic acid and niacinamide (nicotinamide). These two are instrumental in converting food into energy.
Niacin creates hydrochloric acid that breaks down and digests your food. It lowers bad cholesterol and increases good cholesterol.
In addition, it treats infections, balances blood sugar levels, and keeps your psychological functioning normal.
Vitamin B5: Pantothenic Acid
Pantothenic acid is another vitamin in oranges that’s necessary for building up and breaking down proteins, fats, and carbohydrates so they become energy.
The benefits of pantothenic acid include the following:
- Lowered blood pressure
- Nerve damage prevention
- Red blood cell formation
- Sex-related hormone regulation
- Enhanced healing process of skin wounds
Vitamin B6: Pyridoxine
Pyridoxine regulates mood swings, boosts heart health, and reduces pain and inflammation from arthritis thanks to its anti-inflammatory properties.
It aids in healthy brain development and helps your body produce neurotransmitters. These are chemical messengers that allow the brain and nervous system to communicate and carry out signals throughout your body.
Vitamin B9: Folate
Folate helps red blood cells mature and reduces the risk of arteriosclerosis (hardening of arteries). It also helps with DNA production, brain cell repairs, and cell division and growth.
This vitamin is useful for women who are pregnant since it prevents congenital deformities and neural tube defects in babies. Craving oranges is great during pregnancy!
Folate vs. Folic Acid
The two forms of this vitamin in oranges seem similar, but there are differences to be aware of:
- Folate is a natural form of vitamin B9 in foods that’s less bioavailable, meaning it’s hard to digest.
- Folic acid is an unnatural form of vitamin B9 in supplements and processed foods that’s more bioavailable, meaning it’s easy to digest.
Why is this water-soluble vitamin such a big deal when it comes to oranges? As the stats show, there’s more vitamin C than all the other vitamins in oranges!
This well-known antioxidant maintains a strong immune system and treats various diseases, including Parkinson’s, HIV, autism, and tuberculosis.
Vitamin C has many functions, but seven of the biggest ones are:
- Protecting cells against free radicals
- Detoxifying the body
- Strengthening blood vessels and muscles
- Boosting iron absorption (makes oxygen more available and reduces fatigue)
- Repairing tissues and DNA
- Soothing sunburns
- Reducing the risks of heart attack and stroke
Clearly, vitamin C is the powerhouse of all vitamins in oranges!
Like vitamin A, vitamin E is a fat-soluble nutrient. Like vitamins A, B2, and C, this antioxidant protects against free radical damage and lowers the risks of cancer and heart disease.
Some of vitamin E’s functions include:
- Preventing clots from forming in arteries
- Treating heart problems
- Reducing muscle fatigue after workouts
- Preventing hair loss
Regarding the skin, vitamin E is essential for dermatology. It keeps your skin moist and hydrated, protects against aging skin, and reduces the appearance of scars.
Ways to Add Oranges to Your Diet
Oranges’ vitamins are essential when staying healthy and keeping a balanced diet. Perhaps oranges are already a regular part of your diet, but if not, find ways to incorporate them into your meals.
One way you can do this is by adding a glass of orange juice to your breakfast. Even better, try making it yourself if you have a few oranges to squeeze!
Have you considered making orange peel powder? It’s amazing as a flavoring agent or can be used for cosmetic purposes!
If you’d like a snack, peel an orange and slice it. If you eat certain desserts that don’t include fruit, switch to ones that have oranges in them.
Consider these recipes that use oranges:
Benefitting from Oranges’ Vitamins
So what vitamins are in oranges? More than you might have guessed before you started reading this post!
Though vitamin C is the popular one we think of with oranges, the other vitamins in oranges are just as important to your health. When you eat an orange, all of its vitamins and nutrients protect and benefit your health in many ways.
Visit our Orange Trees page to learn more about oranges and the health benefits they offer!