You may have heard that drinking orange juice is helpful when you are sick — and with good reason, as oranges have several impressive health benefits.

1. High in Vitamin C
One of the primary reasons why oranges are linked to better immune health is the high vitamin C content of the fruit. One medium-sized orange supplies about 80% of the daily recommended intake for vitamin C, supporting immunity, collagen production, and antioxidant activity.

2. Water-Rich
Eating one orange can provide about four ounces (half of a cup) of water. Although we need to drink water in liquid form, water-rich foods can provide up to 20% of your daily fluid needs. We need adequate amounts of water to support energy in many forms — physical, mental, and cellular — and flush out waste and improve metabolic function.

3. Good Source of Fiber
Each orange contains 3 grams of fiber, which is about 12% of our daily needs. Fiber helps with digestion and elimination, promoting satiety, and maintaining healthy cholesterol levels. Plus, people who eat more fiber tend to have lower body weight and fat levels.

4. Contains Antioxidants
Oranges are rich in antioxidants known as flavonoids. ​​Flavonoids can provide anti-inflammatory, antiviral, and antimicrobial action. They also fight oxidative stress — the buildup of harmful molecules called free radicals that age us faster and cause disease.

5. Notable Nutrients
In addition to vitamin C, oranges contain good amounts of potassium and folate, with smaller amounts of vitamin A, magnesium, and B vitamins. Plus, many orange juices are fortified with the essential mineral calcium.

6. Orange Zest May Reduce Cancer Risk
Although we don’t typically eat the outer rind of the orange, using a citrus zester to grate some off can provide you with health benefits. Orange zest is high in antioxidants, which may help fight some types of cancer.