The Health Benefits of Cooking With Oranges

— Written By and last updated by oranges cut into halves on a wooden table

During the winter months we think about increasing our intake of vitamin C to boost our immune system. Oranges are a great source of vitamin C. This fruit also contains pectin, which has shown to reduce cholesterol. The flavonoids in oranges may also protect against heart disease, according to research. When choosing oranges, choose fruit that has a firm smooth skin and are heavy for their size.

I love the flavor of fresh oranges in pork and poultry dishes. It makes any meal feel like a special occasion. For a festive dish try this recipe for Orange Glazed Pork Loin from Taste of Home!

orange glazed pork tenderloin

Orange Glazed Pork Loin


  • 1 teaspoon salt
  • 1 garlic clove, minced
  • 2 to 3 fresh thyme sprigs or 1/4 teaspoon dried thyme
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • 1 boneless pork loin roast (5 pounds) 
  • GLAZE:
  • 1 cup orange juice
  • 1/4 cup packed brown sugar
  • 1 tablespoon Dijon mustard
  • 1/3 cup cold water
  • 1 tablespoon cornstarch


  1. Preheat oven to 350°F. Combine the first 5 ingredients; rub over roast. Place fat side up on a rack in a shallow roasting pan. Bake, uncovered, for 1 hour. 
  2. Meanwhile, in a saucepan over medium heat, combine orange juice, brown sugar and mustard. In a small bowl, mix water and cornstarch until smooth. Add to orange juice mixture. Bring to a boil; cook and stir 2 minutes. Reserve 1 cup glaze for serving; brush half of remaining glaze over roast. 
  3. Bake until a thermometer reads 145°F, 20-40 minutes longer, brushing occasionally with remaining glaze. Let stand 10 minutes before slicing. Reheat reserved glaze; serve with roast.

Nutrition Facts

4 ounces cooked pork with 1 tablespoon glaze: 199 calories, 7g fat (2g saturated fat), 71mg cholesterol, 212mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 28g protein. Diabetic exchanges: 4 lean meat, 1/2 starch. 

Written By

Cheri Bennett, N.C. Cooperative ExtensionCheri BennettNutrition Educator, Extension Program Assistant Call Cheri E-mail Cheri N.C. Cooperative Extension, Union County Center
Posted on Feb 8, 2021
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