Feeling stressed? Nutritionists say that this fruit can help you feel relaxed

When it comes to stress-relieving foods, most people think of options like oily fish, dark chocolate, and chamomile tea. But fruits can also help reduce stress, thanks to the essential nutrients they provide to support both the body and the brain. In fact, there’s one fruit that stands out for its anti-stress benefits, and it might not be what you expect: oranges.

According to Christine Lorenz, RD, oranges are packed with nutrients that support immune function, which in turn helps improve the body’s stress response. Read on to learn why nutritionists recommend this citrus fruit for stress relief—and creative ways to add more of it to your diet.

How oranges can help reduce stress

Here’s the deal: Oranges are rich in vitamin C—an essential nutrient for immunity. This vitamin works by promoting the production and function of white blood cells, which are immune cells that fight infections by Lorenz. Additionally, “as an antioxidant, vitamin C protects these immune cells from oxidative damage,” Lorenz notes. Vitamin C also supports the skin’s barrier function and aids in wound healing, making it essential for overall immune resistance, he adds.

but how Does it really play under pressure? “The immune system and the stress response are closely linked,” Lorenz explains. When the immune system is well supported (through nutrients like vitamin C, for example), it can effectively regulate the body’s inflammatory response to stress, potentially reducing the long-term health consequences of chronic stress, Lorenz notes.

It’s also worth noting that this relationship exists in the opposite direction: physical and emotional stress causes the release of cortisol, aka the stress hormone. “Over time, chronic stress and elevated cortisol levels can reduce immune function, increasing susceptibility to infection and inflammation,” Lorenz says. In other words, the best way to improve your stress response is to take care of your immune system as well.

In addition to vitamin C, oranges provide other nutrients that may further reduce stress. “Oranges contain flavonoids, which have antioxidant and anti-inflammatory properties that can help regulate the stress response,” Lorenz shares. They also provide B vitamins, such as folate, which are involved in the production of neurotransmitters (ie, the chemical messengers that send signals between nerve cells). It is crucial for countless brain functions, including mood regulation. Finally, oranges contain small amounts of magnesium, “another stress-relieving nutrient that helps calm the nervous system and supports relaxation,” says Lorenz.

However, the benefits of oranges do not stop at improved immune function and improved stress response. “Oranges contain dietary fiber, which supports gut health and digestion,” adds Lorenz. They also contain potassium — an important nutrient for regulating blood pressure — along with 86% water, making them a hydrating fruit, according to Lorenz.

What about other citrus fruits?

As far as citrus fruits go, oranges are not the richest source of vitamin C. One orange contains approximately 83 mg of vitamin C.while a grape offers more, about 94 mg. Lemons and limes are also highly concentrated per gram of vitamin C, although they contain less overall (30 mg). and 20 mg respectively), notes Lorenz.

So, why did the orange win the title as the best fruit for stress? In general, oranges are more flavorful than other options—and you probably don’t want to eat a whole lemon or lime, anyway. Because of this, oranges are the most practical and accessible source of stress-relieving vitamin C, according to Lorenz.

How to eat more oranges

The easiest way to eat an orange is to remove the skin, separate the hair and enjoy. But if you’re looking for more creative ideas, check out the suggestions below.

Make the perfect orange

“Combine sliced ​​oranges with Greek yogurt and a bowl of granola for a balanced snack rich in protein, probiotics, and fiber,” suggests Lorenz. He notes that the sweetness of the orange slices will pair beautifully with the tanginess of the yogurt. If you don’t eat dairy, use coconut or soy-based yogurt instead.

Blend into Smoothies

When used in fruit smoothies, fresh or frozen orange peels will provide a citrus flavor. They pair especially well with tropical fruits, such as mango and pineapple. For a creamsicle-inspired drink, blend oranges with milk, frozen bananas, vanilla extract, and honey or maple syrup.

Pour over salad

Enhance your next salad with fresh orange wedges. “Combine orange segments with mixed greens, avocado, olive oil and a pinch of sea salt with a refreshing, nutrient-dense salad,” says Lorenz. Want to make this the perfect meal? “Add grilled salmon or chicken breast for protein, and a slice of bread for carbs,” suggests Lorenz. Alternatively, for a lemon-centric version, make this Winter Lemon Salad with Nuts and Honey Crunch for dinner.

Eat orange slices

If you like baked goods, you’ll love Orange Rice Slices. “Slice the oranges, drizzle with honey, and bake at 375°F for 15 minutes,” says Lorenz. The cooking process will caramelize the natural sugars in the oranges, making a delicious topping for omelets, yogurt, salads, or grilled meats, Lorenz notes. Try it in this crispy cod with blackened orange and fennel.

Use in salsa

For a non-traditional way to eat more oranges, make steak and potato skewers with orange salsa. Toss the orange peels with the scallions, cilantro, red wine vinegar, finely chopped pepper, salt and oil, then serve with a hearty steak and potatoes. The orange mixture will add a sweet sparkle to the savory dish.