Oranges & Iron Absorption
- Rayki Goh, MSc
- Jul 18
- 3 min read
Dear food people,
In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
ORANGES
Oranges, those vibrant bursts of citrus goodness, are not just a delightful addition to your diet—they’re packed with scientifically proven benefits that can significantly enhance your health.
Botanically known as Citrus sinensis, oranges are an excellent source of vitamin C, a potent antioxidant crucial for the maintenance of skin, blood vessels, and bones. One medium-sized orange provides about 70 milligrams of vitamin C, which is nearly 90% of the recommended daily intake.
But beyond the well-known immune-boosting properties, oranges play a vital role in improving iron absorption, particularly from plant-based sources. Iron is essential for transporting oxygen in the blood, and the type found in plants, known as non-heme iron, is less easily absorbed by the body compared to the heme iron found in animal products. This can be a concern, especially for those who follow vegetarian or vegan diets, where plant-based foods are the primary source of iron.
This is where the magic of vitamin C, or ascorbic acid, comes into play. Vitamin C in oranges enhances the absorption of non-heme iron by reducing it from its ferric form (Fe3+), which is less absorbable, to its ferrous form (Fe2+), a form that the body can readily absorb.
This conversion is particularly crucial because non-heme iron in plant foods is often bound to compounds such as phytates and polyphenols, which can inhibit its absorption. The presence of vitamin C counteracts these inhibitors, significantly boosting the amount of iron the body can absorb.
For example, consuming an orange or drinking a glass of orange juice with a meal rich in plant-based iron sources, such as spinach or lentils, can enhance iron absorption by up to six times compared to eating those foods alone. This interaction is particularly beneficial for individuals at risk of iron deficiency, including pregnant women, young children, and those who do not consume meat.
Incorporating vitamin C-rich foods like oranges into their diet is a simple yet effective strategy to help maintain adequate iron levels and prevent deficiency.
Here are Some Scientific Facts on Orange:
Vitamin C Content: One medium-sized orange provides approximately 70 milligrams of vitamin C, covering about 78% of the recommended daily intake for men and 93% for women, as per the National Institutes of Health (NIH).
Iron Absorption Enhancement: Vitamin C can enhance non-heme iron absorption by up to six times. A 2003 study in The American Journal of Clinical Nutrition showed that 100 milligrams of vitamin C consumed with a meal containing non-heme iron significantly increased iron absorption.
Impact on Iron Absorption: A 2007 study by the University of Otago demonstrated that 25 milligrams of vitamin C in a meal improved iron absorption from plant-based sources by up to 67%.
Reduction of Iron Absorption Inhibitors: Vitamin C counteracts the effects of phytates and polyphenols, which inhibit iron absorption. A 2019 study in Nutrients found that vitamin C reduces these inhibitors, thereby enhancing the bioavailability of non-heme iron.
Iron Deficiency Prevention: A systematic review in The Cochrane Database of Systematic Reviews (2014) concluded that vitamin C supplementation significantly improved iron status in individuals with iron deficiency, underscoring its role in preventing and treating iron deficiency anemia.
5 Popular Dishes You Can Prepare at Home:
Orange and Avocado Salad – A refreshing mix of oranges, avocado, and greens, topped with a citrus vinaigrette.
Orange Glazed Carrots – Sweet and tangy carrots cooked with fresh orange juice and honey for a delightful side dish.
Orange Chicken Stir-Fry – A zesty stir-fry featuring chicken, fresh oranges, and vegetables, tossed in a citrus soy sauce.
Orange and Almond Cake – A moist and fragrant cake made with whole oranges and ground almonds, perfect for tea time.
Citrus Smoothie – A vibrant and healthy smoothie blending oranges, bananas, and yoghurt, perfect for a quick breakfast or snack.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
