Oranges are well-known for being an excellent source of vitamin C, which is critical for immune system support. There is no single best time to eat oranges to reap their benefits, though 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 you eat oranges isn’t as important as making sure you eat them and other vitamin C-rich foods regularly as part of a balanced diet. While there’s no “best” time to eat an orange, there are a few factors to consider: Eat 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 vitamin C absorption. 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 vitamin C-rich foods: Vitamin C-rich foods include citrus fruits, red and green bell peppers, kiwi, broccoli, strawberries, and Brussels sprouts. Avoid eating them at certain times to prevent acid reflux: Citrus fruits, such as oranges, can be problematic for individuals with reflux. If you’re prone to acid reflux, it’s best not to eat oranges right before lying down or after a heavy meal. Oranges for Immune Support Vitamin C is critical for a healthy immune system. It’s a powerful antioxidant that boosts the body’s defense against illnesses and protects cells from damage caused by free radicals. Taking vitamin C is commonly thought to prevent colds, but this hasn’t been proven in research. However, eating oranges and other vitamin C-rich foods regularly can help contribute to your total vitamin C intake, which in turn supports your immune system overall. Some evidence suggests that regularly consuming vitamin C may reduce cold symptoms and shorten the duration of the common cold. Vitamin C Content of Oranges Oranges are well-known for their vitamin C content. One navel orange has about 83 milligrams (mg) of vitamin C. Vitamin C is a water-soluble vitamin, which doesn’t get stored in the body. This means you need to consume vitamin C regularly to prevent a vitamin C deficiency. Fruits and vegetables are typically the best sources, with citrus fruits (e. g., oranges) being considered to be the richest in vitamin C. Eating oranges regularly can help you meet your vitamin C needs. The daily recommended intake of vitamin C is: 75 mg for adult females 90 mg for adult males 85 mg for pregnant females 120 mg for breastfeeding females People who smoke or who are exposed to secondhand smoke have a higher risk of not getting enough vitamin C. Experts recommend that people who smoke get 35 mg per day more vitamin C than those who don’t smoke. How to Get the Most Vitamin C from Oranges Cooking vitamin C-rich foods can reduce their vitamin C content. So, by eating oranges raw, you’re getting the most vitamin C out of them. Keep oranges out of direct sunlight and eat them when they’re most fresh, as prolonged storage and exposure to light can reduce vitamin C content. Vitamin C and Iron Absorption Another key time to eat oranges is with iron-rich foods. This is because vitamin C enhances iron absorption, especially when it’s consumed at the same time as iron-rich foods. Vitamin C particularly helps the body absorb non-heme iron, such as that in legumes, leafy greens, and nuts. Iron supports many key functions in the body, most notably 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 iron from your food.
https://www.verywellhealth.com/best-time-to-eat-oranges-11844869