Oranges

Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.

This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.

Blood pressure

Oranges contain no sodium, which helps keep a person below their daily limit On the other hand, a cup of orange juice can boost daily potassium intake Trusted Source by 14%.

Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels.

According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.

Heart health

Oranges are a good source of fiber and potassium, both of which can support heart health.

According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.

One cup of orange juice can provide 14% of a person’s daily potassium requirement.

The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.

Diabetes

A medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.

For example, one 2019 Source found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.

Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more Source than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.

Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food gro