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 | 246 kcal | — |
| Protein | 0.3 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 66.3 g | — |
| Fibre | 0.7 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.2 mg | 0.8% |
| Zinc | 0 mg | 0.4% |
| Magnesium | 2 mg | 0.5% |
| Selenium | 0.6 µg | 1.1% |
| Calcium | 38 mg | 3.8% |
| Potassium | 37 mg | 1.1% |
| Choline | 3 mg | 0.5% |
| Folate | 9 µg | 2.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 1.1% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 16 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
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