Best Time to Eat Oranges for Vitamin C and Immune Support

Oranges are known to be an excellent source of vitamin C, essential for supporting the immune system. There’s no better time to eat oranges and reap their benefits, although eating them regularly can help you get enough vitamin C to support your immune health.

When is the best time to eat an orange?

When eating oranges, it’s not as important as making sure you eat them regularly, along with other vitamin C-rich foods, as part of a balanced diet.

While there is no “best” time to eat an orange, there are a few factors to consider:

• Consume them regularly for their vitamin C: Eating oranges can help you get enough vitamin C to support your immune system, especially if you’re sick.
• Eating on an empty stomach may not be better: No evidence supports eating oranges on an empty stomach for optimal absorption of vitamin C. In fact, if you have a sensitive stomach, eating them on an empty stomach may cause some irritation due to their acidity.
• Eat them with other foods rich in vitamin C: Foods rich in vitamin C include citrus fruits, red and green peppers, kiwi, broccoli, strawberries and Brussels sprouts.
• Avoid eating them at certain times to avoid acid reflux: Citrus fruits, like oranges, can be problematic for people with reflux. If you are prone to acid reflux, it is best not to eat oranges right before lying down or after a heavy meal.

Oranges for Immune Support

Vitamin C is essential for the proper functioning of the immune system. It is a powerful antioxidant that strengthens the body’s defenses against disease and protects cells from damage caused by free radicals.

Taking vitamin C is commonly thought to prevent colds, but this has not been proven by research. However, regularly eating oranges and other vitamin C-rich foods can contribute to your total vitamin C intake, which in turn supports your overall immune system. Some evidence suggests that regular consumption of vitamin C may reduce cold symptoms and shorten the duration of the cold.

Vitamin C content of oranges

Oranges are known for their vitamin C content. A navel orange contains approximately 83 milligrams (mg) of vitamin C.

Vitamin C is a water-soluble vitamin that is not stored in the body. This means you need to consume vitamin C regularly to avoid vitamin C deficiency.

Fruits and vegetables are generally the best sources, with citrus fruits (e.g. oranges) considered the richest in vitamin C. Eating oranges regularly can help you meet your vitamin C needs.

The recommended daily intake of vitamin C is:

• 75 mg for adult women
• 90 mg for adult men
• 85 mg for pregnant women
• 120 mg for breastfeeding women

People who smoke or are exposed to second-hand smoke are at higher risk of not getting enough vitamin C. Experts recommend that people who smoke consume 35 mg more vitamin C per day than those who don’t smoke.

How to get the most vitamin C from oranges

Cooking foods rich in vitamin C can reduce their vitamin C content. So, by eating oranges raw, you get the most vitamin C from them. Store oranges out of direct sunlight and consume them when they are freshest, as prolonged storage and exposure to light can reduce vitamin C content.

Vitamin C and iron absorption

Another key time to eat oranges is iron-rich foods. Indeed, vitamin C improves iron absorption, especially when consumed at the same time as iron-rich foods. Vitamin C especially helps the body absorb non-heme iron, such as that found in legumes, leafy greens and nuts.

Iron supports many key functions in the body, including the production of red blood cells. It also contributes to a healthy immune system.

The next time you have an iron-rich meal, try following it with an orange to help your body get the most out of the iron in your diet.