Oranges are a primary source of vitamin C for most Americans. The fruit has more to offer nutritionally than just this one nutrient though, containing significant amounts of folacin, calcium, potassium, thiamin, niacin and magnesium.

Most of the consumption of oranges is in the form of juice. Eating the whole fruit provides 130 pecent of the recommended dietary allowance for vitamin C, which is less than the juice. However whole oranges provide a good amount of fiber, which is not present in the juice.

How to buy

An orange of any variety should be firm, heavy for size, and have fine-textured, bright, colorful skin.

Skin color itself is not a good guide to quality as fruits may be ripe even though they may have green spots. Oranges may exhibit some re-greening of the skin; this does not adversely affect internal fruit quality. Neither does surface scarring, which occurs when wind brushes young fruit against the tree.

Citrus fruit peel may vary in thickness, depending on weather conditions during the growing season. Thinner skinned oranges tend to be juicier than thick skinned ones.

How to store

Oranges do not ripen further after harvest and can be stored at room temperature, in the refrigerator without plastic bags, or in the crisper drawer for up to two weeks. 

Fresh-squeezed juice and grated peel or zest may be refrigerated or frozen, but whole citrus fruit should not be frozen.

• Combine orange juice with other fruits and yogurt in the blender for a smoothie

• Add a couple of tablespoons of orange juice concentrate to a fruit cup for a great flavorful sauce

• Cut oranges into wedges and eat them for a light snack or use them as edible garnishes

• Use a zesting tool or grater to remove the rind from oranges to use in recipes, rice, or stir fry for added flavor.

• Carry an orange with you wherever you go, they come in their own covered container so you can just peel and eat orange segments whenever a snack craving occurs!

• Squeeze orange juice on other fresh fruits, such as cut apple, to prevent browning