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The Power of Orange Fruits and Vegetables: Why You Should Add Them to Your Plate

By Jackie Warner, Bastyr University Dietetic Intern

When you think of healthy eating, what comes to mind? Many people picture a plate full of colorful fruits and vegetables. As nutrition experts, we often say, "Eat the rainbow" and for good reason! Each color of produce provides its own set of vitamins, minerals, and health benefits. Today, we are focusing on one special group: orange fruits and vegetables.

You may know a few orange foods off the top of your head, like carrots and oranges. However,  there are so many more options, each with incredible health benefits! From sweet potatoes to pumpkins, these fruits and vegetables are packed with nutrients. Let’s explore why orange foods are so important, what makes them so nutritious, and some delicious ways to include them in your diet.

What Makes Them Orange?

The bright orange color in fruits and vegetables comes from a natural pigment called beta-carotene. Beta-carotene is a type of antioxidant and a form of vitamin A, which is important for your body.¹ When you eat foods high in beta-carotene, your body converts it into vitamin A. This vitamin plays a major role in maintaining healthy vision, boosting your immune system, and supporting the growth of healthy cells.²

Think of beta-carotene as a nutrient that protects and heals from naturally occurring damage in your body. By eating orange fruits and vegetables, you’re giving your body the tools it needs to stay strong and protected.²

Health Benefits

Improved Vision 

One of the most well-known benefits of eating orange fruits and vegetables is better eye health. Foods like carrots, sweet potatoes, and cantaloupe contain a lot of beta- carotene. Your body converts beta-carotene into vitamin A, which keeps your retinas healthy.¹ This can help you see better, especially in low-light conditions. Having enough vitamin A in your diet can reduce your risk of developing serious eye problems, like night blindness and macular degeneration.

A Stronger Immune System 

Vitamin A is also important for your immune system. Orange fruits and vegetables help your body fight off illness and infections by aiding in the production of white blood cells. These cells are your body’s defense system against bacteria and viruses.¹  When you eat plenty of orange foods, you give your immune system the strength it needs to keep you healthy.

Healthy Skin 

Do you want glowing, healthy skin? Orange fruits and vegetables can help with that too! Beta-carotene acts as a natural shield that protects your skin from sun damage and dryness. Foods like pumpkins and mangos provide antioxidants that reduce inflammation and help your skin look vibrant.^3,5

Heart Health 

Another great benefit of eating orange fruits and vegetables is a healthier heart. These foods are full of nutrients like fiber, potassium, and vitamin C, which all work together to lower your blood pressure and cholesterol.⁴ For example, sweet potatoes and apricots are high in potassium, which helps regulate your heart rate and keep your arteries clear, reducing your risk of heart disease and stroke.⁴

Improved Brain Function

Foods like butternut squash and oranges contain powerful antioxidants that fight off inflammation and help keep your brain healthy as you age. Adding these foods to your diet may improve memory, focus, and even your mood.³

Popular Orange Fruits and Vegetables

There are lots of exciting orange fruits and vegetables to choose from. Each one offers
unique flavors and nutrients. Here are some popular options:

Delicious Ways to Eat Orange Fruits and Vegetables

Now that you know how healthy orange fruits and vegetables are, you might be wondering how to include them in your meals. Luckily, there are so many delicious ways to enjoy these colorful foods. Here are a few simple ideas:

• Smoothies: Start your morning with a smoothie made with orange fruits and vegetables. Blend together carrots, oranges, mango, a splash of orange juice, and Greek yogurt for a nutrient-packed breakfast.
• Roasted Vegetables: Roasting brings out the natural sweetness of orange vegetables like carrots, sweet potatoes, and butternut squash. Toss them in olive oil, sprinkle with salt and pepper or your favorite spice blend and bake in the oven until they’re fork-tender.
• Soups and Stews: Use orange vegetables like pumpkin, sweet potatoes, and butternut squash as the base for hearty soups and stews. These vegetables add a creamy texture and sweet flavor to traditional comfort foods. 
• Salads: Brighten up your salads with orange fruits like mango, oranges, and cantaloupe. Add them to leafy greens, top with nuts or seeds, and drizzle with a light dressing for a nutritious meal.
• Snacks: For a quick snack, keep sliced carrots, sweet potato chips, or fresh orange slices on hand. Pair carrots with hummus or oranges with Greek yogurt for a filling snack option. 
• Baked Goods: Use orange fruits and vegetables in baking. Pumpkin, sweet potatoes, and carrots can all be shredded or mashed and added to muffins, pancakes, or bread for a tasty and healthy twist.

Why You Should Add More Orange Fruits and Vegetables to Your Diet

Eating a variety of fruits and vegetables is one of the best ways to stay healthy and orange foods deserve a special place on your plate. The beta-carotene, vitamin A, and antioxidants in these foods work together to protect your eyes, skin, and immune system.^1,2 Plus, orange fruits and vegetables are delicious, versatile, and easy to include in meals.

Next time you’re at the grocery store or farmers’ market, look for bright orange foods to add to your cart. Try something new, like roasted butternut squash or a refreshing mango smoothie. You might discover some new favorite foods along the way!

In the end, orange fruits and vegetables are not only good for you, but they also make your plate look colorful and inviting. By adding more of these foods to your diet, you’re taking an important step toward better health, one bite at a time.

Jackie Warner, MS, is a dietetic intern at Bastyr University with a passion for performance nutrition and helping individuals fuel their active lifestyles. She holds a bachelor’s degree in Biology with a minor in Chemistry from Rocky Mountain College and a master’s degree in Nutrition and Dietetics from Metropolitan State University of Denver. She spends her spare time hiking and enjoying the outdoors with her 2 dogs. 

References

1. National Institutes of Health. "Vitamin A: Fact Sheet for Health Professionals." 
   https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2. Mayo Clinic. "Beta-carotene: Why you need it." https://www.mayoclinic.org/beta-carotene/art-20262167
3. Harvard T.H. Chan School of Public Health. "The Nutrition Source: Vegetables
   and Fruits." https://www.hsph.harvard.edu/nutritionsource/vegetables-and-fruits/
4. American Heart Association. "Potassium and Your Heart."
   https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-
   basics/potassium-and-your-heart
5. Cleveland Clinic. "5 Foods for Healthy Skin" https://health.clevelandclinic.org/5-foods-for-healthy-skin/