Managing Stress With Oranges

  • Neswa Noushad Masters in Digital Health, University of Bristol
  • Isobel Cronshaw BEng in Biomedical Systems Engineering, University of Warwick

Stress management is more of a need than a luxury in today's fast-paced society because stress has become a part of our everyday lives. While everyone searches for sophisticated strategies and stress-relieving techniques, one of the most underutilised remedies is found in the colourful world of citrus fruits: oranges. Managing stress with oranges can be as simple as peeling the fruit itself.

Due to their high vitamin C content, which helps control stress hormones, and their antioxidant characteristics, which counteract the negative effects of stress on the body, oranges can be a useful tool in the management of stress.(1) Including oranges in your daily routine can offer a quick yet efficient way to lower stress and promote general well-being, whether they are ingested whole or as fresh juice. This is how oranges can assist you in reducing stress:

  • Oranges include vitamin C, which controls the stress hormones' synthesis and lessens the body's stress reaction.
  • Orange antioxidants strengthen your body's resistance by preventing stress-related cell damage.
  • An easy yet effective way to improve your stress management method is to include oranges in your diet.

To help you live a more balanced and stress-free life, we'll go deeper into the science behind oranges and stress reduction, look at practical ways to include oranges in your daily routine, and talk about additional stress-reducing techniques. Unlock the door to a healthier, more relaxed you by realising oranges' full potential as a stress-relieving aid.

It is impossible to exaggerate the importance of stress management in daily living. Unmanaged stress can have a substantial negative impact on our physical and mental health. Numerous health concerns might result from it, including heart problems, immune system deterioration, and mental health disorders like anxiety and depression. Chronic stress can also make it difficult for us to perform at our best, affecting our relationships, productivity, and general quality of life.(2) Given these wide-ranging effects, learning efficient stress management techniques is not only a luxury but an absolute necessity for leading a healthy, balanced life. We shall examine how oranges can contribute to this effort in the parts that follow, providing a straightforward and organic method of stress reduction.

Benefits of oranges for stress management

Oranges have a variety of advantages for stress management, mainly because of their high vitamin C content and antioxidant qualities.Vitamin C, a necessary nutrient, is critical for controlling stress hormones like cortisol and reducing the body's stress response.

Presence of vitamin C and antioxidants

Oranges have antioxidants that help the body fight against the negative effects of stress. These antioxidants help your body resist the damaging effects of stress by defending cells from oxidative stress and reducing inflammation. One of these antitoxidants is vitamin C. Vitamin C is crucial for many biological processes, functions as an antioxidant, and is important for neurotransmission (communication between your brain and the rest of your body) and neuromodulation (regulation of chemicals to the neurons, the cells in your brain which do the communicating).(2)   It strengthens the immune system and lowers susceptibility to illnesses brought on by weakened defences as a result of stress, thereby effectively combating it.(3)

The science behind oranges and stress reduction

The human stress response includes releasing cortisol to preserve homeostasis and can keep you feeling on ‘high-alert’. Cortisol can regulate your blood sugar, blood pressure, and metabolism, however, prolonged exposure to cortisol and frequent stress can be detrimental to the body and result in a variety of issues, including metabolic syndrome, obesity, cancer, mental health disorders, cardiovascular disease, and a heightened susceptibility to infections.

Role of vitamin C in regulating stress hormones

Vitamin C aids in the regulation of cortisol production, which is a key stress hormone. The adrenal glands release cortisol when the body senses stress, which sets off the "fight or flight" response. Cortisol's release can be reduced by vitamin C, preventing an excessive build-up of the hormone in the blood.(5)

Serotonin and dopamine are only a couple of the neurotransmitters that are produced thanks to vitamin C. These neurotransmitters help regulate mood, and serotonin abnormalities in particular have been related to anxiety and sadness.(4) Vitamin C may assist in regulating mood during stressful times by promoting the synthesis of these neurotransmitters.

Incorporating oranges into your daily routine

Oranges can reduce stress, and incorporating them into your daily routine is an easy and efficient method to take advantage of this. The following are some doable tips for including this citrus fruit in your diet:

  • Eating Whole Oranges: Consuming oranges whole is the simplest approach to reap their health advantages. As a snack or a side dish, peel and eat a fresh orange. Peeling the fruit and enjoying it may be a contemplative and soothing experience.
  • Drinking Fresh Orange Juice: Orange juice that has just been squeezed is another convenient choice. To maintain the most amount of vitamin C, make sure it is freshly made. A morning glass of orange juice can give you a revitalising start to the day.
  • Moderation and Portion Control: Oranges are healthful, but it's important to limit your intake and maintain portion control. Being aware of portion sizes is important because they are a natural source of sugar, especially if you are watching how much you consume each day. A study found that the total permissible daily intake recommended by the Food and Agricultural Organization and the World Health Organization is substantially lower than the estimated daily intake of the five pesticide residues discovered in oranges, which was found to be 0.077 microg/kg body weight per day (7)
  • Recipes with Oranges: Look up recipes that call for oranges. There are many culinary options to include the distinctive flavour and health benefits of oranges in your meals, such as citrus-glazed chicken and sauces with orange flavouring.

Additional stress-reducing practices

Importance of a balanced diet: A diet that is well-balanced is rich in a variety of nutrients is essential. Consuming a diet high in fruits, vegetables, whole grains, lean meats, and healthy fats can give your body the vital nutrients it needs to respond to stress and maintain general health.

Physical activity: Exercising routinely can greatl benegit the body in many different ways.y Endorphins, the body's natural stress-relieving chemicals, are released through regular exercise and have been shown to lower stress levels.(6) On most days of the week, try to get in at least 30 minutes of moderate activity.

Adequate Sleep: Sleep deprivation can worsen stress levels and impair your capacity to deal with problems that arise. Make getting enough good sleep a priority to support your physical and mental well-being.

Breathing Exercises: Deep breathing techniques, such as the 4-7-8 technique or diaphragmatic breathing, can help you calm your nervous system and lessen tension in the present.

Safety precautions and allergies

It's critical to be informed of any potential safety concerns and allergies when thinking about including oranges in your diet. Oranges can cause modest responses like hives or more severe ones like breathing difficulties in some people who are allergic or sensitive to citrus foods.

Additionally, those who are allergic to pollen should exercise caution because citrus fruits may cause oral allergy syndrome (OAS). Furthermore, if you're taking a particular prescription, it's important to talk to a healthcare provider because oranges and some medications may interact, possibly reducing the efficacy of both. Due to their acidity, oranges may need to be consumed in moderation if you suffer from gastrointestinal problems like gastritis or acid reflux.

Finally, because of the citrus oils on the peel, handling oranges can occasionally result in citrus dermatitis, a kind of skin irritation, so it's best to wash your hands completely after touching them and think about using gloves if necessary. You can safely and effectively use oranges in your stress-reduction strategy by following these measures and seeking advice if you have any worries.

Oranges are a wonderfully affordable and practical stress-reduction strategy. Their stress-relieving advantages, typified by a high vitamin C content and antioxidant qualities, provide a healthy and practical way to deal with the difficulties of modern life. These vivacious fruits aid in stress management by controlling stress hormones, protecting the body from damage brought on by stress, and boosting the immune system.

They shouldn't be the only method of managing stress. Instead, we urge you to make oranges a part of a comprehensive stress-reduction strategy. With its complex effects on our well-being, stress calls for a diverse strategy that includes a healthy diet, consistent exercise, enough sleep, and mindfulness techniques. Oranges fit into this strategy like a glove, their simplicity reflecting their efficacy. 

Without the need for complex plans or expensive fixes, you may start your road towards a calmer and more balanced existence by including oranges in your daily routine. Peeling an orange and savouring its crisp flavour can be compared to simplifying stress management and appreciating life's little pleasures. Take this action, love the common orange, and you'll open the door to a happier, healthier you.


In our investigation of "Managing Stress With Oranges," we uncovered the stress-relieving capabilities of a commonly disregarded fruit. Oranges, which are high in vitamin C and antioxidants, appear to be a useful tool in the fight against stress. They provide a straightforward and approachable way to control stress hormones, protect the body from stress-related damage, and boost the immune system. But it's important to think about oranges as a component of a thorough stress-reduction strategy that also includes a balanced diet, physical activity, adequate rest, and mindfulness. Oranges are a simple and efficient way to add balance and relaxation to your daily routine, proving the value of making even minor changes. Take that first step toward a better, happier you by peeling an orange, enjoying its zest, and letting its vitamin C and antioxidant properties benefit your body.


  1. Wang J, Deng N, Wang H, Li T, Chen L, Zheng B, et al. Effects of Orange Extracts on Longevity, Healthspan, and Stress Resistance in Caenorhabditis elegans. Molecules. 2020 Jan;25(2):351.
  2. Marik PE. Vitamin C: an essential “stress hormone” during sepsis. Journal of Thoracic Disease [Internet]. 2020 Feb [cited 2023 Oct 12];12(Suppl 1). Available from: 
  3. Grosso G, Galvano F, Mistretta A, Marventano S, Nolfo F, Calabrese G, et al. Red Orange: Experimental Models and Epidemiological Evidence of Its Benefits on Human Health. Oxidative Medicine and Cellular Longevity. 2013 May 2;2013:e157240.
  4. Prasad S, Ponimaskin E, Zeug A. Serotonin receptor oligomerization regulates cAMP-based signaling. J Cell Sci. 2019 Aug 23;132(16):jcs230334. doi: 10.1242/jcs.230334. PMID: 31371490.
  5. Russell G, Lightman S. The human stress response. Nat Rev Endocrinol. 2019 Sep;15(9):525-534. doi: 10.1038/s41574-019-0228-0. Epub 2019 Jun 27. PMID: 31249398.
  6. Angelopoulos, T.J. Beta-endorphin immunoreactivity during high-intensity exercise with and without opiate blockade. Eur J Appl Physiol 86, 92–96 (2001).
  7. Ana I Valenzuela, Yolanda Picó, Guillermina Font, Determination of Five Pesticide Residues in Oranges by Matrix Solid-Phase Dispersion and Liquid Chromatography to Estimate Daily Intake of Consumers, Journal of AOAC INTERNATIONAL, Volume 84, Issue 3, 1 May 2001, Pages 901–909,
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Neswa Noushad

Masters in Digital Health, University of Bristol

Dr. Neswa is a dentist turned Digital Health enthusiast. Fresh off her Master's degree in Digital Health from the University of Bristol, she's got one foot in the world of teeth and another in the digital realm. But that's not all - Neswa is also a talented content creator harnessing her passion for writing in her leisure time with her own blog.

Leave a Reply

Your email address will not be published. Required fields are marked * presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818