Best Fruit for Reducing Stress, Say Nutrition Experts

When it comes to stress-relieving foods, many people think of items like fatty fish, dark chocolate, and chamomile tea. But did you know that fruits can help ease stress, too? It’s all thanks to their high essential nutrient content, which is key for supporting the body and mind. However, there’s one fruit that’s particularly beneficial for stress, and it may not be what you expect. Read on to learn about a dietitian’s top pick for the best stress-fighting fruit, along with creative ways to eat more of it at home.

Best Fruit to Help Reduce Stress 

You might be surprised to learn that oranges are the top fruit for relieving stress. Yes, really! According to Kristen Lorenz, RD, registered dietitian and founder of Kristen Lorenz Nutrition, the citrus fruit is packed with nutrients that support immune function, which in turn improves your stress response.

Here’s the deal: Oranges are rich in vitamin C—an essential nutrient for immunity. This vitamin works by enhancing the production and function of white blood cells, which are immune cells that fight infections, per Lorenz. Additionally, “as an antioxidant, vitamin C protects these immune cells from oxidative damage,” Lorenz notes. Vitamin C also supports skin barrier function and aids in wound healing, making it essential for overall immune resilience, she adds. 

But how does this play into stress, exactly? “The immune system and stress response are closely linked,” explains Lorenz. When the immune system is well-supported (via nutrients like vitamin C, for example), it can efficiently regulate the body’s inflammatory response to stress, potentially reducing the long-term health consequences of chronic stress, Lorenz notes. 

It’s also worth noting that this connection exists in the opposite direction: Physical and emotional stress triggers the release of cortisol, a.k.a. the stress hormone. “Over time, chronic stress and elevated cortisol levels can suppress immune function, increasing the susceptibility to infection and inflammation,” Lorenz says. In other words, the best way to fine-tune your stress response is to consider your immune system too.  

Beyond vitamin C, oranges offer other nutrients that might further ease stress. “Oranges contain flavonoids, which have antioxidant and anti-inflammatory properties that may help regulate the stress response,” shares Lorenz. They also provide B vitamins, like folate, which are involved in the production of neurotransmitters (i.e., chemical messengers that send signals between nerve cells). This is crucial for myriad brain functions, including mood regulation. Finally, oranges contain small amounts of magnesium, “another stress-relieving nutrient that helps calm the nervous system and support relaxation,” says Lorenz.

However, the benefits of oranges don’t stop at better immune function and an improved stress response. “Oranges have dietary fiber, which supports gut health and digestion,” Lorenz adds. They also contain potassium—a key nutrient for regulating blood pressure—along with 86% water, making them a hydrating fruit, per Lorenz.

What About Other Citrus Fruits? 

As far as citrus fruits go, oranges aren’t the richest source of vitamin C. One orange contains approximately 83 milligrams (mg) of vitamin C, while one grapefruit offers more, about 94 mg. Lemons and limes are also more concentrated in vitamin C per gram, despite containing less overall (30 mg and 20 mg, respectively), notes Lorenz.

So, why do oranges win the title as the best fruit for stress? In general, oranges are more palatable than other options—and you probably don’t want to eat a whole lemon or lime, anyway. Because of this, oranges are the most practical and accessible source of stress-relieving vitamin C, according to Lorenz.

How to Eat More Oranges

The simplest way to eat an orange is to remove the peel, separate the wedges, and enjoy. But if you’re looking for more creative ideas, check out the following suggestions. 

Make an Orange Parfait 

“Layer sliced oranges with Greek yogurt and a sprinkle of granola for a balanced snack rich in protein, probiotics, and fiber,” recommends Lorenz. The sweetness of the orange slices will pair beautifully with the yogurt’s tanginess, she notes. If you don’t eat dairy, use coconut- or soy-based yogurt instead. 

Blend in Smoothies

When used in fruit smoothies, fresh or frozen orange wedges will provide a burst of citrus flavor. They pair especially well with tropical fruits, such as mango and pineapple. For a creamsicle-inspired drink, blend oranges with milk, frozen banana, vanilla extract, and honey or maple syrup. 

Toss in Salad

Elevate your next salad with fresh orange wedges. “Toss orange segments with mixed greens, avocado, a drizzle of olive oil, and a pinch of sea salt for a refreshing, nutrient-packed salad,” says Lorenz. Want to make it a full meal? “Add grilled salmon or chicken breast for protein, and a toasted slice of bread for carbohydrates,” suggests Lorenz. Alternatively, for a citrus-centric version, make this Winter Citrus Salad With Nut and Honey Crunch for brunch.

Roast Orange Slices

If you love cooked fruit, you’re going to adore roasted orange slices. “Slice oranges into rounds, drizzle with honey, and roast at 375°F for 15 minutes,” says Lorenz. The cooking process will caramelize the natural sugars in the oranges, creating a delicious topping for oatmeal, yogurt, salads, or grilled meats, Lorenz notes. Try it in this Crispy Cod With Blistered Orange And Fennel. 

Use In Salsa

For an unconventional way to eat more oranges, make Steak-and-Potato Skewers With Orange Salsa. Combine orange wedges with scallions, cilantro, red wine vinegar, finely chopped chile, salt, and oil, then serve with hearty steak and potatoes. The orange mixture will add a sweet brightness to the savory meal.