Fruit
Oranges
6/10 Moderate evidence
Citrus fruit notable for vitamin C and the flavonoid hesperidin, which support vascular health and immune-mediated inflammation.
Active compounds
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Vitamin C
Antioxidant; cofactor in collagen synthesis and immune regulation
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Hesperidin
Flavonoid that reduces capillary fragility and lowers CRP
Helps with
Practical tips
- Preparation
- Eat whole rather than juiced — fiber blunts glycemic response
- Recommended amount
- 1 medium orange daily
- Absorption
- Hesperidin concentrates in the white pith — eat with some pith intact
- Cautions
- Citrus can trigger GERD; high acid may erode enamel if juiced