Provide gut- and health-protective fiber

A medium orange has roughly three grams of fiber or 12% of the daily need. Orange fiber aids digestion regulates blood sugar and insulin levels, increases feelings of fullness, and may even assist in healthy sleep. Soluble fiber accounts for about two-thirds of an orange's three grams of fiber.

This form of fiber has been demonstrated to help lower blood cholesterol and protect against interior abdominal fat known as visceral fat. A five-year study of individuals indicated that for every 10-gram increase in soluble fiber ingested, the rate of visceral abdominal fat buildup fell by 3.7 percent. That's important: Carrying more visceral fat is associated with higher inflammation and an increased risk of chronic illnesses such as type 2 diabetes, hypertension, and various malignancies.