Oranges
Overview
Oranges provide high vitamin C content that enhances non-heme iron absorption when paired with iron-rich plant foods.
Within the BRAIN Diet framework, pairing plant-based iron sources with citrus enhances iron absorption, and eating beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) improves iron bioavailability [1][2].
Key Nutritional Highlights
- Flavanone-rich orange juice interventions are associated with cognitive performance endpoints [1]
- Vitamin C from citrus enhances non-heme iron absorption when paired with plant iron sources [2]
- Oranges provide high vitamin C content that enhances non-heme iron absorption when paired with iron-rich plant foods. [1]
- Pairing plant-based iron sources with citrus enhances iron absorption, and eating beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) improves iron bioavailability. [2]
- Oranges provide high vitamin C content that enhances non-heme iron absorption when paired with iron-rich plant foods.
Food Context
Synergies
- Pair with iron-rich plant meals to enhance absorption
- Part of food synergy strategy
Preparation
- Can be consumed as whole fruit or juice (whole fruit preferred for fiber)
- Supports iron sufficiency in plant-based diets
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 47 kcal | — |
| Protein | 0.9 g | — |
| Total fat | 0.1 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 11.8 g | — |
| Sugars | 9.4 g | — |
| Fibre | 2.4 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Folate | 30 µg | 7.5% |
| Vitamin C | 53.2 mg | 59.1% |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
2 substances in this food
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
References
[1] Flavanone-rich orange juice interventions are associated with cognitive performance endpoints. Kean et al. 2015. The effects of flavanone-rich citrus juice on cognitive function and cerebral blood flow: an acute and chronic randomized controlled trial in healthy older adults
[2] Vitamin C from citrus enhances non-heme iron absorption when paired with plant iron sources. Hallberg et al. 1989. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate