A new medical review from Australia has revealed that eating just one orange a day may significantly lower the risk of several serious illnesses, including mouth, throat, and stomach cancers. The findings strengthen long-standing evidence supporting the role of fruits and vegetables in disease prevention and overall health.

Researchers analyzed 48 global studies and found that regular citrus consumption plays a notable role in reducing cancer development. The review also highlighted that citrus fruits may help prevent arterial disease and assist individuals managing obesity and diabetes. When combined with five servings of fruits and vegetables, daily citrus intake may also reduce the risk of a heart attack by up to 19 percent.

Experts link these benefits to the nutrient-rich profile of oranges, which contain some of the highest antioxidant levels among all citrus fruits. Antioxidants protect the body from cellular damage and slow the progression of various diseases. The review emphasized that these protective compounds work best when consumed consistently as part of a balanced diet.

Oranges provide essential vitamins including C, B, A, and E, along with minerals such as calcium, magnesium, potassium, and phosphorus. Since the body cannot produce vitamin C naturally, regular consumption is crucial for maintaining immune strength. The fruit also contains significant amounts of natural fiber, which supports digestion and helps regulate bowel movements.

Additional research cited in the review suggests that orange juice may reduce the risk of gallstones by helping break down cholesterol and converting it into bile acids. With nearly 85 percent water content, orange juice also plays a role in keeping the body hydrated. A morning glass may help reduce stress levels, which can indirectly prevent digestive discomfort and strain caused by daily routines.

One of the most surprising findings of the study concerns the compounds found in orange peels. These include Polymethoxylated Flavones (PMF), which researchers say may be more effective than certain medications in lowering harmful cholesterol levels, without the side effects commonly associated with prescription drugs. Orange peels also contain tangeretin and nobiletin—compounds most abundant in the peels of oranges and cantaloupes. Smaller amounts exist in the fruit’s juice.

The fiber-rich pectin found in orange peels helps encourage the growth of healthy gut bacteria, offering additional protection against infections and intestinal diseases. These findings highlight that even the peel, often discarded, contains valuable nutrients that contribute to health and wellness.

Overall, the study reinforces the importance of maintaining a fruit-rich diet and points to the powerful benefits hidden within everyday citrus.