Can we eat Orange in summer?

Yes, you definitely can – and should! Oranges, a popular citrus fruit, are a fantastic summer choice, providing much-needed hydration, essential vitamins and minerals, and a refreshing burst of flavor. Let’s explore why oranges make a wonderful addition to your summer diet.

Nutritional Benefits of Oranges

Oranges are packed with nutritional value, making them an excellent summer fruit. They are renowned for their high vitamin C content, which acts as a potent antioxidant in the body.

Dr. Elizabeth Somer, M.A., R.D., author of “Eat Your Way to Happiness,” states: “Oranges are an excellent source of vitamin C, which is a potent antioxidant that supports immune function and aids in the absorption of iron from plant-based foods.”

 

Beyond vitamin C, oranges are rich in other micronutrients including folate, potassium, and various phytochemicals. They also contain flavonoids and carotenoids, which contribute to their overall health benefits.

Health Benefits in Summer

1. Staying Cool and Hydrated Summer heat can dehydrate us quickly. Oranges are incredibly juicy, with a high water content to help replenish lost fluids and electrolytes. This makes them an ideal snack to beat the heat and stay comfortably hydrated.
2. Boosting Your Immune System The vitamin C and other antioxidants in oranges help strengthen your immune function. Staying well in the summer heat means keeping your immune system in tip-top shape, and oranges can significantly contribute to this.
3. Supporting Healthy Digestion Oranges are a good source of dietary fiber, particularly pectin, which is important for digestive health and regularity. During summer, when our eating habits sometimes get a bit irregular, the fiber in oranges helps keep things moving smoothly.
4. Promoting Skin Health The antioxidants in oranges, including vitamin C, can contribute to skin health, which is particularly important during the summer months when our skin is exposed to more sun.

Dr. Michael Greger, M.D. FACLM, founder of NutritionFacts.org, adds another interesting benefit: “Citrus fruits like oranges contain unique compounds called citrus limonoids, which have been shown to help fight certain types of cancer.” Source

Ways to Enjoy Oranges in Summer

1. Enjoy them fresh as a snack
2. Add slices to summer salads for a citrusy kick
3. Blend into smoothies for a refreshing drink
4. Make fresh orange juice (be mindful of sugar content)
5. Use in marinades for grilled meats or vegetables

Selecting and Storing Oranges

Choose ripe oranges: Look for fruits that feel heavy for their size and have a bright orange color. The heavier the orange, the juicier it’s likely to be.

Store properly: Oranges keep well on the counter for a few days, but can last longer in the refrigerator. Store them in a mesh bag or the crisper drawer for best results.

Precautions and Considerations

While oranges are generally beneficial, it’s important to consume them in moderation, especially if you have certain health conditions.

Registered Dietitian Megan Ware, RDN, L.D., explains: “The fiber in oranges can contribute to heart health by helping to lower cholesterol levels, and the potassium in oranges may help lower blood pressure.” However, if you’re on blood pressure medications, consult with your doctor about your citrus fruit intake. Source

Final Words

Oranges are a delicious and nutritious fruit that can be a valuable part of your summer diet. They offer hydration, immune support, and a host of other health benefits, making them an ideal choice for staying cool and healthy during the warmer months. Whether eaten fresh, added to recipes, or enjoyed as juice, oranges can provide a refreshing and healthful boost to your summer eating habits.