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     But of course it is the high vitamin C content of oranges that has earned them such a solid reputation as a healthy foods. One average sized orange supplies more than 92% of the vitamin C a person needs each day, so it is easy to get plenty of vitamin C from a diet rich in oranges and other citrus fruits.
Vitamin C has long been studied for everything from its ability to prevent and treat the common cold to its value as a cancer fighter. While there is still some controversy over the anti-cold and anticancer properties of vitamin C, there is no doubt that vitamin C is an extremely valuable nutrient and a strong antioxidant. Vitamin C is the main water soluble antioxidant vitamin in the body, and it has the ability to reduce the cell damage done by free radicals.
In addition to its possible role in fighting everything from colds to cancer, the vitamin C found in oranges and other healthy foods is thought to have a major role to play in the proper functioning of a healthy immune system. It is this effect on the immune system which may be responsible for the reputation of oranges and other citrus fruits to prevent colds and other common illnesses.