Oranges

Overview

Oranges provide high vitamin C content that enhances non-heme iron absorption when paired with iron-rich plant foods. 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.

Recipes

no recipes found

Substances

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

Preparation Notes

• Pair with iron-rich plant meals to enhance absorption
• Can be consumed as whole fruit or juice (whole fruit preferred for fiber)
• Part of food synergy strategy
• Supports iron sufficiency in plant-based diets

Biological Target Matrix

Biological Target	Substance	Contribution Level	Therapeutic Areas	Mechanism of Action
Inflammation & Oxidative Stress	Vitamin C (Ascorbate)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; supports anti-inflammatory effects
Metabolic & Neuroendocrine Stress (HPA Axis & ANS)	Vitamin C (Ascorbate)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base	Supports stress response through antioxidant and neurochemical effects
Methylation & One-Carbon Metabolism	Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes
Neurotransmitter Regulation	Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Neurotransmitter Regulation	Vitamin C (Ascorbate)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Supports norepinephrine synthesis; transported in brain via SVCT2

References

• Pairing plant-based iron sources with citrus (Hallberg et al. 1989) enhances iron absorption
• Eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus)
• Norepinephrine: Same as dopamine sources + citrus, bell peppers (vitamin C)