Acharya Balkrishna, co-founder of Patanjali Ayurved, has drawn attention to the health benefits of oranges, highlighting their nutritional value and potential role in supporting heart health, regulating blood pressure and maintaining mental well-being.
In a recent Facebook post, Balkrishna described oranges as an important addition to a healthy diet, pointing to their rich content of vitamin C, potassium and folic acid. He also highlighted their possible benefits in managing cholesterol levels and supporting a healthy mood.
A medium-sized orange weighing approximately 131 grams contains around 70 mg of vitamin C, 237 mg of potassium, 39 mcg of folate and nearly three grams of dietary fibre, with approximately 62 calories.
Vitamin C is one of the key nutrients that makes oranges particularly valuable. According to the US National Institutes of Health (NIH), it supports immune function, helps the body produce collagen, promotes wound healing and protects cells against oxidative damage. It also improves the absorption of iron from plant-based foods.
Balkrishna’s emphasis on potassium is equally relevant to cardiovascular health. The mineral helps regulate fluid balance and counteracts some of the effects of excessive sodium consumption, supporting healthy blood pressure levels. Oranges also contain hesperidin, a natural citrus flavonoid studied for its potential cardiovascular benefits.
A randomised clinical trial published in 2020, involving 159 adults with elevated blood pressure, examined daily consumption of 500 ml of orange juice over 12 weeks. Researchers observed improvements in systolic blood pressure, particularly with hesperidin-enriched juice. A separate 2020 systematic review also reported improvements in certain cholesterol markers among orange juice consumers, although further research is needed.
Balkrishna also highlighted the importance of folate, a B vitamin involved in cell growth, DNA formation and brain function. Research has associated inadequate folate levels with a higher likelihood of depressive symptoms. Vitamin C deficiency has also been linked to fatigue and other health concerns. However, oranges should not be considered a treatment for depression.
Nutrition experts recommend eating whole oranges rather than relying entirely on packaged or freshly squeezed juice, as the fruit provides fibre that supports digestion, fullness and overall metabolic health.
Adding oranges to a balanced daily diet can be a simple way to improve nutrient intake.
