Oranges are a popular fruit, favored for their sweet taste and rich in vitamin C, which helps strengthen the immune system.
An average orange contains about 60 mg of vitamin C, but the calcium content in oranges is quite low. A 100g orange provides only about 40 mg of calcium, which is only a fraction of an adult's daily calcium needs.
According to recommendations, adults need about 1000 mg of calcium per day; women over 50 need 1,200 mg of calcium per day. Therefore, oranges are not the main source of calcium for the body, but can only be partially supplemented.
Research by the World Health Organization (WHO) confirms that oranges are not the main source of calcium. More effective sources of calcium include dairy products such as milk, cheese, yogurt as well as dark green leafy vegetables, tofu, and nuts such as chia seeds, sesame seeds.
Although oranges are not a major source of calcium, eating oranges can help supplement other nutrients such as vitamin C, potassium and fiber, which are very beneficial for overall health.
Vitamin C in oranges helps the body absorb iron and calcium better from other food sources. A study published in The American Journal of Clinical Nutrition shows that vitamin C can increase calcium absorption in the intestines, helping to improve calcium deficiency for people with a diet deficient in this mineral.
