Oranges are known for their vitamin C content, a powerful antioxidant that helps protect cells from damage. One medium orange will provide the NRV (nutrient reference value) of vitamin C for adults.

They also contain health-promoting compounds known as flavanones. Research suggests that these citrus phytochemicals help support the body and protect us from conditions such as heart disease and cancer – they’re also thought to have some anti-inflammatory, antiviral and antimicrobial benefits.

Oranges are also a good source of fibre, B vitamins, vitamin A, calcium and potassium.

One orange counts towards one of your five-a-day. A 150ml glass of unsweetened orange juice also counts as one portion, although the NHS advises that orange juice, as with other juices, can only count once per day no matter how much you drink. Orange juice doesn’t contain the fibre that is present in the whole fruit and is high in sugars, so the NHS advises that fruit juice is best consumed with food to limit the damage to teeth.