Home > Diet and nutrition > Healthy Food > Fruit Updated 26 February 2013 Oranges All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defence. 0 Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defence. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels. Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice. It is important also to eat the skin around the segments. These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its daily potassium requirements. Calories 20 Vitamin C 24 mg Fibre 0,9 mg Folate 18 mcg Carbohydrate 9 g Starch 0 Sugars 9 g Glycaemic Index high Per 100g More in Diet and nutrition An apple a day can help older women live a third longer More: Healthy FoodFruit advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Keep an eye on your vision Which skin products are better, ‘medical grade’ or ‘over-the-counter’? Win 1 of 6 R5000 cash prizes Win Skin Renewal voucher Live healthier Exercise benefits for seniors » Working out in the concrete jungle Even a little exercise may help prevent dementia Here’s an unexpected way to boost your memory: running Seniors who exercise recover more quickly from injury or illness When sedentary older adults got into an exercise routine, it curbed their risk of suffering a disabling injury or illness and helped them recover if anything did happen to them. No relief for MS » Drug shows promise against MS in mouse study Vitamin D may slow multiple sclerosis Obesity in girls tied to higher MS risk Exercise may not lower women's risk of MS A Harvard study showed no evidence to support the idea that exercise lowers the risk of multiple sclerosis.