August M
Winter often puts oranges back at the centre of the fruit bowl — they’re affordable, refreshing and packed with nutrients.
A single medium orange typically delivers 60–70 mg of vitamin C along with fibre, potassium and B vitamins, all of which support immunity, gut health and hydration.
A new analysis from MedikaTV examines how much citrus intake is truly beneficial — and where the limits may lie, MedikaTV reports
When oranges help most
According to MedikaTV, a recent randomized clinical trial involving people with metabolic dysfunction–associated liver disease found that eating roughly 400 g of whole oranges daily — about four fruits — for four weeks reduced markers of fatty liver.
Participants did not need to lose weight or drastically change their lifestyle for these improvements to appear.
Researchers caution, however, that these benefits apply to a specific clinical group. The study does not mean everyone should adopt a four-orange-a-day routine.
Potential risks of overconsumption
Long-term population studies suggest another side to the story.
A large cohort study tracking tens of thousands of adults found that people who consumed more than one serving of citrus fruit per day — including oranges and orange juice — had a higher risk of malignant melanoma than those who rarely ate citrus.
Scientists suspect the link may involve natural compounds in citrus, such as psoralens and furocoumarins, which are activated by sunlight and can heighten skin sensitivity, MedikaTV notes
Finding a sensible balance
For most healthy adults, one to two oranges a day is a reasonable winter habit. This level supports nutrient needs without venturing into the higher-consumption ranges flagged by observational studies. Those who eat oranges frequently should be mindful of excess, especially if they spend significant time outdoors or have photosensitive skin, MedikaTV reports.
Diet diversity also matters: a mix of fruits and vegetables provides broader nutritional coverage than relying heavily on a single item.
Source:MedikaTV
