The juicy truth about the benefits of Aussie oranges

Headed into the cooler months, it’s important to maintain a balanced lifestyle that will keep your immune system in check.

Citrus fruits such as oranges contain one vitally important ingredient to help keep your body feeling healthy and nourished: Vitamin C.

Vitamin C is one of the most important and nutritious Vitamins on the market, providing a range of health benefits including helping to maintain brain function, providing a natural source of fibre and folate.

Apart from Vitamin C, oranges are also a great source of antioxidants, potassium and fibre.

Due to Australia’s diverse climate and position in the Southern Hemisphere, we possess the ideal conditions needed to produce a variety of citrus fruit year round.

In Australia, there are two main varieties of oranges, the Summer Navel and Valencia.

While Summer Navels are typically grown in three southern regions, the Murray Valley, NSW Riverina and the Riverland of South Australia. On the other hand, Valencias are mainly grown in the Riverina.

Keep reading to find out more about the many nutritional benefits of fresh Australian oranges!


Citrus fruits generally have the highest antioxidant activity of all fruits.

They boost the immune system and may protect against cancer, heart disease, infections, cataracts and degeneration of the macular area of eyes.


One orange contains 6 percent of your recommended daily intake of potassium.

High potassium and low sodium levels may help prevention of high blood pressure.

Vitamin C

Citrus fruits have a high Vitamin C content, which is an anti-oxidant. One orange has 62mg of Vitamin C, which is twice your recommended daily intake.

Antioxidants boost your immune system, and may protect against cancer, heart disease, cataracts and infection. It also helps the absorption of iron and zinc in other foods.


One orange contains 2.4g of fibre; which is 8 percent of your recommended daily intake.

Dietary fibre reduces the transit time of food in your gut, improving gut microflora. Plus certain fibres help lower your blood fats.

Energy (kilojules)

Citrus is low in dietary energy and energy density (kilojoules). One orange is equal to 187kj. With increasing levels of obesity in Australia, low energy foods with high nutrient value are a valuable part of your diet.

Weight and obesity increases risks of heart disease, certain cancers, diabetes, blood pressure and stroke. They also add to symptoms of other conditions eg. Arthritis.

For more information about Australian oranges, and to explore a range of orange inspired recipes visit Aussie Oranges.


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