Orange is a familiar fruit, rich in nutrients and especially beneficial for eye health if used properly.
Oranges contain very high levels of vitamin C. Vitamin C is a powerful antioxidant, helping to protect eye cells from the harmful effects of free radicals - a cause contributing to premature eye aging. Supplementing enough vitamin C can help slow down the risk of cataracts and age-related vision decline. To take advantage of this benefit, you should eat fresh oranges whole instead of just drinking juice. Because the orange peel retains more natural nutrients.
Besides vitamin C, oranges also provide flavonoids and carotenoids (such as beta-cryptoxanthin), compounds that play a role in protecting the retina and supporting visual function. When eating oranges with healthy fat-containing foods (such as nuts, yogurt or avocado), the absorption of these carotenoids will be better. This is a simple but effective combination to increase eye benefits.
The best time to eat oranges to support eye health
The time to eat oranges is also very important. You should eat oranges about 30–60 minutes after main meals to avoid irritating the stomach and help the body absorb vitamins better. Eating oranges on an empty stomach can cause intestinal alcoholism due to its acidity, which is not good for the digestive system and indirectly affects nutrient absorption.
It is necessary to prioritize eating whole oranges instead of drinking too much orange juice. Orange juice, although convenient, easily removes fiber, making the sugar in oranges absorbed faster. The fiber in oranges helps stabilize blood sugar, supporting blood circulation - an important factor for eye health.
You should only eat 1-2 medium-sized oranges a day is enough. Combining oranges with a diverse diet, lots of green vegetables and healthy living habits will help your eyes stay healthy for a long time.
