By: PLEZi Nutrition Team Read Time: 2 minutes

Winter may be the time for staying warm and cozy, but out of the chilly winds comes the most vibrant citrus, the ever yummy orange. Oranges are not just lively in color or sweet and juicy to taste, but this delicious fruit also contains nutrients like potassium, magnesium, and fiber. And in this season of sniffles and running noses, we can’t recommend this citrus enough as it’s packed with antioxidant and anti-inflammatory properties that boost the immune system with a natural kick of vitamin C. 

Made up of mostly water (and you know how much we love water), oranges are a hydrating, perfect go-to snack for kids. We love oranges so much that we made Orange Smash – a drink inspired by (and packed with a good dose) of their goodness! Let’s take a closer look at the benefits of this sunshine fruit.

Nutrition Facts

Did you know? One orange has:

  • 4 ounces of water 
  • 83 micrograms of Vitamin C (92% DV)
  • 48 micrograms of folate (12% DV)
  • 3 grams of fiber (11% DV)
  • 232 micrograms of potassium (5% DV)
  • 60 micrograms of calcium (5% DV)
  • 15 micrograms of magnesium (4% DV)

Note on % DV (% Daily Value): Try to consume as close as you can the % Daily Value of each nutrient. Daily Values are reference amounts of nutrients to consume (or not to exceed, in the case of things like added sugar) each day based on consuming 2,000 calories per day. 

Health Benefits

Immune System Support: 
Oranges are bursting with vitamin C, a key nutrient in helping to strengthen our immune system. You’ll be happy to know that foods rich in vitamin C can help your child’s body fight off illnesses and infections — perfect for winter!

Improved Digestive Health:
Oranges have dietary fiber, which helps maintain a healthy digestive system, preventing constipation, and promoting regular bowel movements.

Strong Bones:
Little known fact: Oranges contain calcium which can help our kids build strong and healthy bones.

Hydration:
Did we mention how much we love water? One orange is made up of 87% water, making it one hydrating fruit! No wonder orange slices are often found on the sidelines of a sports match. Its refreshing qualities help retain fluids and replenish electrolytes after an intense game day.

Eye Health:
Rich in beta carotene and flavonoids, oranges support eye health and can help reduce the risk of vision problems.

There’s nothing quite like an orange. Even store bought orange juice which may have a familiar taste, doesn’t contain the same nutritional value as nature’s fruit. In a 2016 study, store bought orange juice was found to contain 15% less vitamin C and 27% less folate than homemade orange juice. Store bought orange juice also contains low levels of fiber, which is important for digestive health, and one of the key benefits found naturally in winter’s citrus.

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