When you think of a fruit that’s refreshing, naturally sweet, easy to peel, and loved by almost everyone, navel oranges often come to mind. Found in lunchboxes, breakfast tables, fruit salads, and fresh juice glasses, navel oranges are one of the most popular citrus fruits in the world. But beyond their bright color and juicy taste, these oranges are packed with nutrients that support immunity, digestion, heart health, skin glow, and overall well-being.
In this guide, we’ll explore everything you need to know about navel oranges—from their nutrition profile and impressive health benefits to side effects, best ways to eat them, storage tips, and precautions.
What Are Navel Oranges?
Navel oranges are a type of sweet orange scientifically known as Citrus sinensis. They get their name from the small, navel-like formation at the blossom end of the fruit, which looks like a tiny second orange embedded inside.
These oranges are seedless, thick-skinned, and incredibly easy to peel, making them a favorite for fresh eating. Navel oranges are primarily grown in regions with warm climates, including the United States, Spain, India, Australia, and parts of the Mediterranean. What sets navel oranges apart from other orange varieties is their balanced sweetness, low acidity, and pleasant aroma, which makes them ideal for eating raw rather than juicing.
Nutrition Facts of Navel Oranges
Here’s a look at the nutritional value of one medium navel orange (approximately 140 grams):
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 18 g |
| Natural Sugars | 14 g |
| Dietary Fiber | 3 g |
| Protein | 1.3 g |
| Fat | 0.2 g |
| Vitamin C | 82 mg |
| Vitamin A | 295 IU |
| Potassium | 237 mg |
| Calcium | 52 mg |
| Magnesium | 15 mg |
| Folate | 40 mcg |
| Water Content | ~86% |
Navel oranges are low in calories, fat-free, and rich in essential vitamins, minerals, and antioxidants.
20 Proven Health Benefits of Navel Oranges
1. Boosts Immunity
Navel orange are loaded with vitamin C, a powerful antioxidant that strengthens the immune system. Regular consumption helps your body fight infections, colds, flu, and seasonal illnesses.
2. Supports Heart Health
The potassium and flavonoids in bahia oranges help regulate blood pressure and improve blood circulation. This reduces the risk of heart disease, stroke, and hypertension.
3. Improves Digestive Health
Dietary fiber in navel oranges supports smooth digestion, prevents constipation, and promotes healthy gut bacteria. It also helps reduce bloating and acidity.
4. Helps Maintain Healthy Skin
Vitamin C plays a vital role in collagen production, keeping your skin firm, youthful, and glowing. Navel orange also help protect skin from sun damage and premature aging.
5. Aids in Weight Management
Low in calories and high in fiber, bahia oranges help you feel full for longer. They reduce unnecessary snacking and support healthy weight loss when included in a balanced diet.
6. Enhances Eye Health
Navel orange contain vitamin A and antioxidants that help protect the eyes from age-related vision problems, dryness, and oxidative stress.
7. Regulates Blood Sugar Levels
The fiber in navel orange slows down sugar absorption in the bloodstream, making them a better fruit choice for people with diabetes when eaten in moderation.
8. Strengthens Bones
Calcium, magnesium, and vitamin C found in navel oranges contribute to stronger bones and joints, reducing the risk of osteoporosis.
9. Improves Brain Function
Folate and antioxidants support brain health, improve focus, and help reduce the risk of cognitive decline as you age.
10. Supports Healthy Pregnancy
Folate in navel orange plays an important role in fetal development, reducing the risk of neural tube defects when consumed during pregnancy.
11. Detoxifies the Body
Navel oranges help flush out toxins from the body by supporting liver function and improving hydration.
12. Reduces Inflammation
Flavonoids and vitamin C help reduce inflammation in the body, which may ease symptoms of arthritis and chronic inflammatory conditions.
13. Improves Iron Absorption
Vitamin C enhances the absorption of non-heme iron from plant-based foods, helping prevent iron deficiency anemia.
14. Supports Respiratory Health
Regular intake may help reduce congestion, improve lung function, and support overall respiratory health.
15. Promotes Healthy Hair
Vitamin C supports collagen formation and iron absorption, both essential for strong, shiny hair and reduced hair fall.
16. Lowers Cholesterol Levels
Soluble fiber helps reduce bad cholesterol (LDL), supporting overall cardiovascular health.
17. Helps Manage Stress
Vitamin C may help lower cortisol levels, reducing stress and supporting emotional well-being.
18. Improves Oral Health
Navel oranges support gum health and help prevent gum bleeding when eaten in moderation.
19. Supports Kidney Health
The potassium and hydration from navel orange support kidney function and reduce the risk of kidney stones.
20. Keeps the Body Hydrated
With high water content, bahia oranges help maintain hydration levels, especially during hot weather.
10 Side Effects of Navel Oranges
While navel orange are healthy, overconsumption or sensitivity can lead to certain side effects.
1. Acid Reflux
Their natural acidity may trigger acid reflux or heartburn in sensitive individuals.
2. Stomach Upset
Eating too many oranges can cause bloating, gas, or stomach discomfort.
3. Blood Sugar Spikes
Although fiber helps regulate sugar, excessive intake may raise blood sugar levels, especially in diabetics.
4. Tooth Enamel Erosion
The citric acid can weaken tooth enamel if consumed frequently without proper oral hygiene.
5. Allergic Reactions
Some people may experience itching, rashes, or swelling due to citrus allergy.
6. Diarrhea
High fiber intake from excessive consumption may lead to loose stools.
7. Medication Interactions
Navel oranges may interfere with certain medications, similar to other citrus fruits.
8. Kidney Issues
High potassium intake may be problematic for people with kidney disease.
9. Mouth Ulcers
Acidic nature may worsen mouth sores or ulcers.
10. Weight Gain
Overeating any fruit, including navel oranges, can add excess calories.
How to Eat Navel Oranges?
- Eat them fresh as a snack
- Add slices to fruit salads
- Use segments in green salads
- Blend into smoothies
- Add to desserts and yogurt bowls
Navel oranges are best eaten raw to enjoy their full nutritional value.
Tips for Consuming Navel Oranges
- Wash thoroughly before peeling
- Avoid eating on an empty stomach if you have acidity
- Pair with nuts or yogurt for balanced nutrition
- Rinse mouth after eating to protect enamel
- Choose firm, heavy oranges for maximum juice
Other Uses of Navel Oranges
- Natural flavoring for desserts
- Homemade orange zest for baking
- Infused water and herbal teas
- Natural air fresheners
- Skincare masks using orange peel
How Much Navel Oranges Can You Eat in a Day?
For most healthy adults, 1 to 2 medium navel oranges per day is safe and beneficial. People with medical conditions should consult a healthcare professional.
Best Time to Eat Navel Oranges
- Mid-morning as a snack
- Afternoon to boost energy
- Avoid late night consumption if prone to acidity
Who Should Eat Navel Oranges?
- Children and adults
- Pregnant women (in moderation)
- Athletes
- People with low immunity
- Those aiming for weight management
Who Should Not Eat Navel Oranges?
- People with citrus allergies
- Individuals with severe acid reflux
- Advanced kidney disease patients
- Those on potassium-restricted diets
How to Store Navel Oranges?
- Store at room temperature for short-term use
- Refrigerate to extend freshness up to 2–3 weeks
- Keep away from moisture
- Store in a breathable bag
Precautions and Interactions
- Consult a doctor if on blood pressure or cholesterol medication
- Do not combine with certain antacids excessively
- Practice moderation to avoid acidity
- Maintain oral hygiene after consumption
Final Thoughts
Navel oranges are more than just a delicious citrus fruit. They are a powerhouse of nutrition that supports immunity, heart health, digestion, skin glow, and overall wellness. When eaten in moderation and at the right time, they can be a refreshing and health-boosting addition to your daily diet.
FAQ’s
What is navel orange also known as?
Navel orange is also known as Bahia Orange, Riverside Navel, or Washington Navel Orange and is often called a seedless orange because it naturally contains no seeds. It is also commonly referred to as a table orange since it is mainly eaten fresh rather than used for juicing.
What do navel oranges taste like?
Bahia orange have a naturally sweet, mildly tangy flavor with very low acidity, making them pleasant and easy to eat for most people.
Can navel oranges be eaten raw?
Yes, bahia oranges are best eaten raw. Eating them fresh preserves their vitamin C, fiber, and antioxidant content.
Are navel oranges good for weight loss?
Yes, bahia oranges are low in calories and high in fiber, which helps control appetite and supports healthy weight management when eaten in moderation.
Can diabetics eat navel oranges?
Diabetics can eat bahia oranges in controlled portions. Their fiber helps slow sugar absorption, but portion control is important.
Are navel oranges safe to eat every day?
Yes, eating one to two navel oranges daily is generally safe for healthy individuals and provides several health benefits.
Do navel oranges contain seeds?
No, bahia oranges are naturally seedless, which makes them convenient for fresh consumption.
Can pregnant women eat navel oranges?
Yes, pregnant women can eat bahia oranges in moderation. They provide vitamin C and folate, which support healthy pregnancy.
Are navel oranges acidic?
Bahia orange are mildly acidic. People with acid reflux or sensitive stomachs should avoid eating them on an empty stomach.
How long do navel oranges stay fresh?
When refrigerated, bahia oranges can stay fresh for up to two to three weeks if stored properly.
What is navel oranges good for?
Bahia orange are good for boosting immunity, improving digestion, supporting heart health, and keeping the skin healthy. They are rich in vitamin C, fiber, antioxidants, and potassium, which help fight infections, regulate blood pressure, support gut health, and promote overall wellness. Their high water content also helps keep the body hydrated.
Can children eat navel oranges?
Yes, children can safely eat navel oranges. They are seedless, easy to peel, and naturally sweet, making them a child-friendly fruit. Bahia orange support a child’s immune system, growth, and digestion. For younger children, it is best to serve peeled segments to reduce the risk of choking.
What is the difference between orange and navel orange?
The main difference is that navel oranges are a specific variety of sweet oranges. Bahia orange are seedless, have a small navel-like mark at one end, and are mainly eaten fresh due to their sweetness and low acidity. Regular oranges may contain seeds, can be more acidic, and are often used for juicing as well as eating.
Why are navel oranges so expensive?
Bahia orange are often more expensive because they are seedless, grown in specific climates, and harvested carefully to maintain quality. Their limited growing season, higher demand, better taste, and longer growing time compared to some other orange varieties also contribute to their higher price.
Also Read: