Orange

Orange juice provides folate (35 mcg per ¾ cup, 9% DV), vitamin C (93 mg per ¾ cup, 155% DV), and — when fortified — calcium (261 mg per 6 oz, 26% DV). A medium fresh orange provides 70 mg vitamin C (

Why It Matters for Longevity

Orange juice provides folate (35 mcg per ¾ cup, 9% DV), vitamin C (93 mg per ¾ cup, 155% DV), and — when fortified — calcium (261 mg per 6 oz, 26% DV). A medium fresh orange provides 70 mg vitamin C (117% DV) and 29 mcg folate (7% DV). Citrus fruits are among the best dietary vitamin C sources; vitamin C supports collagen synthesis, immune function, and iron absorption; folate is required for DNA synthesis and methylation.. High dietary intake of flavanones — the dominant polyphenol class in oranges — was associated with a 19% reduction in ischaemic stroke risk in women over 14 years of follow-up, independent of other dietary factors. (Cassidy et al., American Journal of Clinical Nutrition (2012) — PMID 22218162) A meta-analysis of prospective cohort studies found each additional serving of fruit per day associated with a 3% lower all-cause mortality; citrus fruits including oranges showed particularly strong associations with reduced cardiovascular disease mortality. (Guo et al., BMJ (2016) — PMID 27282876)

How to Use It

Pairs well with fennel, walnuts, dark chocolate. Use as a fruit in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Legumes (synergy): Vitamin C from orange juice or fresh orange consumed with a legume meal increases non-heme iron absorption by 2–6-fold by reducing ferric iron to the absorbable ferrous form. - Extra-Virgin-Olive-Oil (complement): Orange's flavanones and olive oil's oleocanthal both inhibit NF-κB inflammatory pathways; the Mediterranean citrus-olive pairing amplifies cardiovascular protection. - Fennel (complement): Classic Sicilian pairing; the anise notes of fennel balance the sweet acidity of orange; both contribute anti-inflammatory polyphenols.

Flavor Profile

Taste: sweet, tart, bright, citrusy. Aroma: zesty, floral, sweet citrus. Texture: juicy, segmented, fibrous pith. Category: fresh citrus fruit.

The Science

• Cassidy et al., American Journal of Clinical Nutrition (2012) — PMID 22218162: High dietary intake of flavanones — the dominant polyphenol class in oranges — was associated with a 19% reduction in ischaemic stroke risk in women over 14 years of follow-up, independent of other dietary factors. - Guo et al., BMJ (2016) — PMID 27282876: A meta-analysis of prospective cohort studies found each additional serving of fruit per day associated with a 3% lower all-cause mortality; citrus fruits including oranges showed particularly strong associations with reduced cardiovascular disease mortality. - Scalbert et al., American Journal of Clinical Nutrition (2005) — PMID 15640510: Hesperidin and narirutin, the principal flavanones in oranges, inhibit LDL oxidation, improve endothelial function, and reduce plasma triglycerides in clinical trials — mechanisms directly relevant to cardiovascular longevity. - Book claim (high confidence): Orange juice provides folate (35 mcg per ¾ cup, 9% DV), vitamin C (93 mg per ¾ cup, 155% DV), and — when fortified — cal

Key Nutrients