Starting with the basics, the average orange(180g) has 85 calories, 21g of carbs; 4g of which are fiber and 17g are sugars, they surprisingly also hav e 2g of protein. For vitamins and minerals, they contain 160% of the Vitami n C we need, 8% of the necessary Vitamin A, 7% of the calcium, and 1% of th e iron. Remember that it's based on a 2000 caloric diet. Down to the elemental benefits...the orange has over 170 different kinds of phytonutrients and over 60 flavonoids. Typically thought as health booster s, these phytonutrients give oranges the orange color. They protect plants against bacterium and viruses too. Studies show that consumption of this re duces risk of terminal diseases. Flavonoids are antioxidants because of the ir polyphenolic compounds. They cause anti-flammation because of their anti oxidant abilities also. These flavonoids also reduce terminal disease risks because they antioxidize. In addition, the albedo(white stuff) is the most nutritious area for it provi des much bioflavonoids and anti-cancer agents. Other nutrition the orange pro vides include iodine, beta-carotene, amino acids, and etc. though less signif icant. Additional health benefits include antiarteriosyclerosis, liminoid which fig hts cancer, synephrine which reduces bad cholesterol, relieves constipation, repairs damaged sperm, reduced risk of heart disease, lowers high blood pre ssure through hesperidin, stimulation of white blood cells, prevents kidney stones, anti-aging, reduced risk of stomach ulcers, and protection against v irus infections. Now unto the orange peel. The typical orange peel in a 100g orange should h ave 161 mg of calcium, 1.5g of protein, and additionally contain potassium, riboflavin and vitamin A. Orange peels also contain most of the oranges be ta-carotene which stimulates immune system, antioxidizes, and helps vision health. Orange peels also contain "orange oil" which is used in soaps and c leansers for the process of cleaning. This orange oil is a solvent which is n't chemically harmful like those other products. Medical purposes include simmering 1 to 2 g of dried peel in 3 cups of water for tea to help relieve indigestion and heartburn. Orange peels have also been used for insomnia a nd as a laxative. So how should you eat oranges? Well, now that you know of their universal ben efits, you should first peel it and eat the juicy inners. Make sure to eat as much of the albedo as you can. After that, you can sun-dry the peels to hard en them. This brings out more of the natural sweetness within. Once it's sun- dried, eat the peel like candy, like in history.