The Sweet and Refreshing Benefits of Fresh Oranges

The Sweet and Refreshing Benefits of Fresh Oranges

Published by Efe on 6th Feb 2023

Oranges are one of the most widely consumed fruits in the world. They are popular for their juicy, sweet and tangy flavour, making them a favourite snack for many people. But fresh oranges offer much more than just a delicious taste.

In this blog, we'll explore the numerous health benefits that come with consuming fresh oranges, some fresh orange recipes, as well as tips for choosing and storing them.

Health Benefits of Fresh Oranges:

Rich in Vitamin C:

One of the most notable benefits of fresh oranges is their high vitamin C content.

Vitamin C is an essential nutrient that helps to boost the immune system, protect against chronic diseases, and maintain healthy skin. In fact, just one medium-sized orange contains over 70% of the daily recommended intake of Vitamin C.

Supports Heart Health:

Fresh oranges are also a good source of fibre, which helps to lower cholesterol levels and reduce the risk of heart disease.

They also contain potassium, a mineral that helps regulate blood pressure, further contributing to heart health.

Aids in Digestion:

The fibre in fresh large oranges can also aid in digestion and prevent constipation. Additionally, the citric acid in oranges helps to stimulate the production of digestive enzymes, further promoting healthy digestion.

Boosts Energy:

Oranges are a natural source of carbohydrates, which are the body's primary source of energy. Consuming fresh large oranges can give you an energy boost and help you power through your day.

Promotes Weight Loss:

Oranges are a low-calorie fruit, making them an excellent choice for those looking to lose weight. They are also filling, so they can help to curb your appetite and prevent overeating.

Recipes with Fresh Oranges

Here are three delicious recipes that incorporate fresh oranges:

Orange and Almond Salad: 


  • 4 medium oranges, peeled and sliced
  • 1 cup mixed greens
  • 1/4 cup sliced almonds
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste


In a large bowl, mix together the orange slices, mixed greens, sliced almonds, and crumbled feta cheese. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.

Drizzle the dressing over the orange and almond salad and toss to combine. Serve immediately and enjoy!

Orange Glazed Carrots: 


  • 1 lb. carrots, peeled and sliced
  • 1/4 cup butter
  • 1/4 cup fresh orange juice
  • 2 tablespoons brown sugar
  • Salt and pepper to taste


In a large saucepan, bring the sliced carrots to a boil in lightly salted water. Cook for 5-7 minutes, or until tender. In a separate pan, melt the butter over medium heat. Stir in the orange juice, brown sugar, salt, and pepper.

Drain the cooked carrots and add them to the pan with the orange glaze. Toss to coat the carrots evenly. Serve the orange glazed carrots immediately and enjoy!

Orange and Ginger Marinated Pork Tenderloin: 


  • 1 lb. pork tenderloin
  • 1/4 cup fresh orange juice
  • 2 tablespoons soy sauce
  • 1 tablespoon grated ginger
  • 1 tablespoon brown sugar
  • 2 cloves garlic, minced
  • Salt and pepper to taste


In a large bowl, whisk together the orange juice, soy sauce, grated ginger, brown sugar, minced garlic, salt, and pepper. Add the pork tenderloin to the marinade and toss to coat evenly. Cover the bowl and refrigerate for at least 30 minutes, or up to 2 hours.

Preheat your oven to 375°F. Transfer the marinated pork tenderloin to a baking dish and bake for 25-30 minutes, or until fully cooked. Serve the orange and ginger marinated pork tenderloin hot and enjoy!

Choosing and Storing Fresh Oranges (Product Packaging):

Choose Orange with Bright, Shiny Skins:

When shopping for large oranges, look for ones with bright, shiny skins. Dull or discolored skins may indicate that the oranges are old or not of the best quality.

Pick Oranges with Heavy Weight:

Oranges should feel heavy for their size, as this is an indication of high juice content. Avoid oranges that feel light, as they are likely to be dry and less juicy.

Store Fresh Oranges in a Cool, Dry Place:

Once you have purchased your large oranges, store them in a cool, dry place away from direct sunlight.

The ideal temperature is between 45-50°F. Oranges can also be stored in the refrigerator, where they will stay fresh for up to two weeks.

Final Thoughts

In conclusion, fresh oranges offer a wide range of health benefits, from boosting the immune system to promoting weight loss.

When choosing and storing large oranges, be sure to look for ones with bright, shiny skins, heavy weight, and store them in a cool, dry place.

So next time you're looking for a sweet and refreshing snack, reach for a fresh orange and enjoy, you can count on all of its numerous health benefits!

You can get some large oranges from us at Niyis, from our online store at the website, and at our physical store in Reading, UK. Our contact details can also be found on the website.

Also Read

Best Fruit Sources of Vitamin C

The Health Benefits Of Garlic Powder And How It Can Be Used