Credited as being the original stocking stuffer, finding an orange in the toe of your stocking at Christmas isn’t just a tradition, but also a healthy option for a twist on holiday gifting.
Originally believed to represent gold coins from St. Nicholas in the 1800s, the Christmas orange later came to be a prized present, as an exotic novelty and luxury item during the cold winter months in Europe.
Thanks to the citrus industry’s mass marketing campaigns from Florida to California in the early 1900s, the tradition exploded in the U.S. as an inexpensive way to express love and kindness at Christmas. The Great Depression helped solidify the customary Christmas citrus, as it offered an affordable way to celebrate the season.
It’s a holiday tradition with a stamp of approval from Gabriela Gardner, a registered dietitian with UT Physicians Multispecialty – Bellaire Station.
“Oranges have numerous health benefits and offer a high dose of vitamins and nutrients. Eating them in winter helps support your body during a time when many illnesses are at their peak,” Gardner said.
Health benefits of oranges
An orange is a low-calorie fruit high in vitamins, essential minerals, fiber, carbohydrates, and natural sugars.
“I consider it a great snack,” Gardner said.
Vitamin C
Packed with vitamin C, eating one orange will provide 100% of the recommended daily value.
“Vitamin C is very important to support your immune system, fight infection, and protect against respiratory illnesses like flu and COVID-19,” Gardner said.
Potassium
Oranges are also beneficial for the cardiovascular system, heart, and kidney health due to their high potassium content. A medium-sized orange will provide 5% of the recommended daily value.
As an essential electrolyte, potassium helps regulate blood pressure and aids in hydration and muscle function. Potassium citrate also helps reduce the risk of developing kidney stones.
“For people who already have a kidney stone, potassium citrate in oranges will prevent the kidney stone from getting larger,” Gardner explained.
Fiber
As a good source of fiber, oranges are great for digestion. Oranges contain both soluble and insoluble fiber, which helps keep food moving through your digestive tract and slows digestion to regulate cholesterol and blood sugar levels.
Consuming high fiber foods daily is an important way to reduce the risk of cancer, cardiovascular disease, and Type 2 diabetes.
Beware that drinking orange juice provides much less fiber content than eating a whole orange.
Antioxidants
Oranges contain an essential oil called d-limonene, which has antimicrobial properties.
“Limonene is an antioxidant that helps keep our cells healthy, fight bacteria, and lowers inflammation, further supporting our immune system,” Gardner said.
Found in the rind of an orange, limonene is best extracted from an orange by zesting.
Skip the Christmas cookies
Naturally delicious, a ripe, juicy orange is a great way to satisfy a sweet tooth craving without the fat from baked treats and candy canes.
“The holidays are known for desserts with added sugars, but if you eat too much sugar, you could experience bloating, gas, and discomfort,” Gardner said. “Choosing an orange provides the sweetness plus vitamins, antioxidants, and fiber.”
Celebrate the season with a Christmas orange
“Eating oranges is especially great during the wintertime,” Gardner said. “And should be part of a vitamin C rotation that also includes other fruits like berries that support the immune system.”
As a stocking stuffer, the Christmas orange has a tremendous return on investment. No experience is required to take part in this centuries-old tradition, and joining the citrus celebration this holiday season is as easy as a trip to the grocery store.
