Oranges
What are Oranges?
Oranges are a citrus fruit with a sweet, tangy flavor. There are many varieties and all are an excellent source of vitamin C.
Most oranges in the United States are grown in Florida and California.
Oranges are both gluten-free and dairy-free.
The peel (zest), the flesh and juice of the orange are edible and have a big, bright flavor. Nutrients reside both in the peel and in the flesh/juice.
Oranges, like most citrus fruits, are best known for being a great source of vitamin C. Vitamin C is crucial for helping our body make collagen (part of connective tissue and important for wound healing), L-carnitine and certain neurotransmitters. Vitamin C also helps with protein metabolism.
The vitamin C in oranges is sensitive to both light and heat and can be destroyed with high-heat cooking temperatures and prolonged cook times. To best preserve the vitamin C, orange juice or zest can be added after cooking. [1]
The vitamin C in oranges also improves the body’s ability to absorb the iron found in plant foods. [1]
There are many varieties of oranges, including Cara Cara oranges, clementines, tangerines, mandarin oranges, blood oranges and navel oranges. The flavor and color of each is slightly different. Some may be more tangy, others more sweet, so explore different types of oranges to see which your family likes best.
Nutrient Breakdown
Orange is a great source of:
Oranges also contain a small amount of:
Foods Containing Oranges
Oranges can be used to brighten the flavor of foods. Try using it in:
Smoothies (a little orange juice is great for sweetening and thinning out smoothies)
Orange lemonade
Orange juice popsicles
Fruit salads
Orange marmalade
Add oranges to oatmeal or salsa
Salmon with orange slices
Orange chicken
Salads (especially mandarin oranges)
Oranges also pair wonderfully with chocolate. Try chocolate covered clementines, store bought chocolate bars with orange or cranberry orange dessert breads.
Orange Alternatives
If your child doesn’t like orange yet or they are sensitive to them, here are some alternatives that are similar in nutritional value!
Lime
Be sure to try different types of oranges because the flavors and colors differ!
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Oranges & Autism in the Research
Vitamin C and Oranges
Children with autism often have restricted diets. Vitamin C deficiency is possible when the diet is restricted. [3]
Children with autism typically consume less vitamin C than typically developing children. [5]
Vitamin C deficiency (scurvy) is seen within individuals with autism or other neurologic conditions. [2] The most common presenting symptom was an unexplained limp. [4]
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Description text goes here[1] Vitamin C. The Nutrition Source. Published September 18, 2012. Accessed December 3, 2022. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
[2] Gulko E, Collins LK, Murphy RC, Thornhill BA, Taragin BH. MRI findings in pediatric patients with scurvy. Skeletal Radiol. 2015 Feb;44(2):291-7. doi: 10.1007/s00256-014-1962-y. Epub 2014 Aug 12. PMID: 25109378.
[3] Ma NS, Thompson C, Weston S. Brief Report: Scurvy as a Manifestation of Food Selectivity in Children with Autism. J Autism Dev Disord. 2016 Apr;46(4):1464-70. doi: 10.1007/s10803-015-2660-x. PMID: 26590972.
[4] Andrews SL, Iyer S, Rodda C, Fitzgerald J. Scurvy: A rare cause for limp in a child with autism spectrum disorder. J Paediatr Child Health. 2018 Dec;54(12):1375-1377. doi: 10.1111/jpc.14098. Epub 2018 Jun 27. PMID: 29947447.
[5] Bjørklund G, Waly MI, Al-Farsi Y, Saad K, Dadar M, Rahman MM, Elhoufey A, Chirumbolo S, Jóźwik-Pruska J, Kałużna-Czaplińska J. The Role of Vitamins in Autism Spectrum Disorder: What Do We Know? J Mol Neurosci. 2019 Mar;67(3):373-387. doi: 10.1007/s12031-018-1237-5. Epub 2019 Jan 3. PMID: 30607900.
