Why We Need to Eat Orange Fruits and Veggies Daily

Orange is a vibrant color

These butterflies remind me of how vibrant and eye-catching the color orange is. When orange appears in the orange/yellow pigment of vegetables and fruit including carrots, cantaloupe, and tangerines, it means that produce item is healthy and loaded with beta-carotene (retinol), a precursor of vitamin A. 

Beta-carotene in itself isn't an essential nutrient, but vitamin A is. The human body is designed to covert the beta carotene in acorn squash, oranges, sweet potatoes, and other orange/yellow produce into vitamin A. 


This post has been updated 03/10/2025

Vitamin A keeps skin healthy, and supports our immune system. Vitamin A is important for good eye health and vision. 

Substances in orange pigmented fruits and vegetables also work with calcium and magnesium to maintain bone and joint health. 

Look below. I've detailed three examples of orange-colored produce and important ways each can improve your health and well-being. 

Eat Orange Veggies and Fruits Daily

Cantaloupe is an excellent source of both vitamin C and vitamin A (in the form of carotenoids). It’s a good source of potassium and a host of B vitamins (B1, B3, B6, and folate) as well as vitamin K, magnesium, and fiber. 

If you eat the seeds of the cantaloupe, they provide omega-3 fat in the form of alpha-linolenic acid. Cantaloupe has antioxidant and anti-inflammatory properties as well. 

Many heart-related problems start out with chronic unwanted inflammation and chronic oxidative stress. 

Carrots are an excellent source of beta-carotene. A large study conducted in the Netherlands and reported in the British Journal of Nutrition shows that people who eat at least 25 grams or more of carrots daily (with 25 grams being less than one-quarter of a cup), had significantly lower risk of Coronary Heart Disease (CHD). 

In the group of participants who ate 50 to 75-grams or more a day, people greatly reduced their risk of CHD. 

Tangerines, also known as mandarin oranges, are a citrus fruit with many nutritious elements, including flavonoids, vitamin C, vitamin A, folate, and potassium. 

These components contribute to well-being by helping to stabilize cell DNA in your skin (anti-Cancer), to strengthening bones, safeguarding eyesight, and protecting your heart. 

Tangerines pack even more vitamin A and iron than oranges, although they contain slightly less vitamin C. Learn more at Health Benefits of Red and Orange Vegetables from WebMD.

So Many Orange and Yellow Produce Choices

Carrots

Tangerines

Oranges

Clementine's

Mandarin Oranges

Kumquats

Mangoes

Papayas

Peaches

Nectarines

Yellow Peppers

Yellow Onions

Yellow Potatoes

Pumpkin

Grapefruit

Acorn, Butternut, and Delicata Squash

Yellow Summer Squash

Sweet Potatoes and Yams

Please comment below. Share which orange veggies and fruit are your favorites. 

Do you include at least 2 portions of 2 different kinds of orange or yellow fruit and veggies a day in the food you eat? 

What helps you remember to eat colorful orange and yellow fruits and veggies every day? 

Did you learn something new from my blog? Does it validate and reinforce things that you already have in place in your healthy lifestyle and how or why? 

When I read your feedback it helps me, and I encourage you to share. 

Before it's time to plan new blog posts, I think about your comments. I aim to use your feedback to create new posts that will appeal to you.

See my website as well. You'll learn ways you may want to collaborate with me. 

I'm on the lookout for wellness experts to interview, guest bloggers who will write a complementary post geared to my blog theme, and insightful writers who propose a meaningful way for us work together.

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