When you think of an orange, the first health benefit that probably comes to mind is its high vitamin C content. And while it's true that one medium orange provides about 93 percent of the daily recommended allowance of this important vitamin, that's not their only advantage (via Shape). Oranges are chock full of the nutritional goodness that our bodies need, wrapped up in a low-calorie package that's easy to transport and eat.

当你想到橙子时，首先想到的健康益处可能是它的高维生素C含量。虽然一个中等大小的橙子提供了这种重要维生素每日推荐摄取量的93%，但这不是它们唯一的优势(《Shape》杂志)。橙子富含我们身体所需的营养，它的热量很低，便于运输和食用。

Oranges make a good snack because they are rich in fiber, which helps you feel satiated. One medium orange contains about three grams of fiber, according to Health, which is 12 percent of the daily recommendation. Fiber has been shown to lower cholesterol levels, maintain healthy blood sugar and insulin levels, reduce stubborn belly fat, and fight diabetes (per Medical News Today).

橙子是一种很好的零食，因为它们富含纤维，能让你有饱腹感。《健康》杂志称，一个中等大小的橙子含有约3克纤维，是每日推荐摄入量的12%。纤维已被证明可以降低胆固醇水平，维持健康的血糖和胰岛素水平，减少顽固的腹部脂肪，并对抗糖尿病(《今日医学新闻》)。

This colorful fruit is also high in potassium and folate, two nutrients that regulate important bodily systems. Potassium contributes to healthy heart function and muscle mass, while folate is linked to the brain and nervous system functioning. Folate may also counter depression and memory problems.

这种五颜六色的水果还富含钾和叶酸，这两种营养素可以调节重要的身体系统。钾有助于健康的心脏功能和肌肉质量，而叶酸与大脑和神经系统功能有关。叶酸也可以对抗抑郁和记忆问题。

Don't ignore an orange's packaging

不要忽视橙子的皮

Orange peels may be a bit too tart to just munch on, but consider adding some zested orange peel to your diet every now and then. The peel is high in hesperidin, a bioflavonoid that's been shown to fight allergies and hay fever, hemorrhoids, high blood pressure, menopause symptoms, premenstrual syndrome, and varicose veins (via VeryWell Health). Hesperidin may also protect against cancer, aid in healthy circulation, and fight inflammation.

橙子皮可能有点太酸了，不能直接咀嚼，但考虑一下在你的饮食中时不时地添加一些橙子皮。果皮富含橙皮苷，这是一种生物类黄酮，可以对抗过敏、花粉热、痔疮、高血压、更年期症状、经前综合症和静脉曲张(VeryWell Health网站)。橙皮甙还可以预防癌症，帮助健康循环，对抗炎症。

Oranges contain high levels of flavonoid antioxidants which have a wide range of health benefits. They've been shown to act as an anti-inflammatory, and are known to aid in good mental health, according to Health. Flavonoids can help fight depression, assist with maintaining a healthy weight, and lower body fat.

橙子含有大量的类黄酮抗氧化剂，对健康有很多好处。据《健康》杂志报道，黄酮抗氧化剂是一种抗炎药，而且有助于心理健康。黄酮类化合物可以帮助对抗抑郁，帮助保持健康的体重和降低身体脂肪。

So, whether you slice them into a salad, drink the juice, or toss some zest into your meal, be sure you're adding oranges to your regular diet. The health advantages are clear for this tasty treat.

所以，无论你是把它们切成沙拉，喝果汁，还是在你的食物中加入一些调味品，都要确保你的日常饮食中加入了橙子。这种美味的食物对健康的好处显而易见。