You probably know that oranges are rich in vitamin C, which plays a role in preventing cancer, healing wounds and protecting healthy blood circulation. But did you know that our bodies can’t make vitamin C? So, we must get it through our diets.

• Folate, which helps prevent birth defects
• Pectin, a fiber that helps lower cholesterol and reduces hunger for up to four hours
• Naturally occurring compounds that protect against heart disease

You’ll find a variety of oranges at the produce counter, each with slightly different appearances and tastes:

• Navel oranges are among the best for eating out of hand. They have medium-thick skin, a unique bump on the blossom end, are usually seedless and are easy to peel and section.
• Blood oranges can have bright red to maroon flesh, or white flesh streaked with red. Their skin is thinner than navel oranges and the flavor is a delicious combination of sweet and tart.
• Valencia oranges can be medium or large, round or oval, and yellow or orange. Their thin skin makes them perfect for juicing.
• Clementines are very small, very sweet and seedless, with a distinctive flavor. They are an excellent eating orange.
• Tangerines are a type of Mandarin orange. They’re easy to peel and section, and taste very sweet.

Oranges add zest to every meal, any time of day. Try these suggestions:

• Cut up oranges and put them out for your family. Also keep a bowl of cut-up oranges in the fridge for snacks.
• Toss orange sections in salads
• Use finely grated orange rind in rice, stir-fries and other dishes
• Add a few tablespoons of orange juice concentrate to a fruit cup for a citrus sauce
• Blend orange juice with other fruits and yogurt for a healthy smoothie

There are so many ways to enjoy oranges, it’s easy to incorporate them into your meals and snacks.