Everyone is familiar with the old adage,

"An apple a day keeps the doctor away"

I have nothing against apples. But in terms of nutritional density and keeping the doc away, consider the good ol' orange. Over the last two years I've had a single cold. It only lasted for two days but it still had me in bed like a Scooby Doo villain muttering, "If it wasn't for those meddling kids!..." Still, not a bad track record, right? Now I won't claim that my orange intake is the sole reason for the lack of acute viral nasopharyngitis. All I'll say is that in addition to getting enough sleep, and working out, and meditating...I also eat a single orange every morning with the rest of my breakfast. Still not convinced? Let me give you some reasons to add an orange to your daily diet:

Oranges Have a Low Glycemic Index Rank

According to the University of Sydney,

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating...Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Due to a variety of factors, a typical Western diet is filled with foods that rank very high on the Glycemic Index. Oranges usually score around the 40-45 mark, which is pretty low for fruit. This is good news for your blood sugar and overall weight. Much of the orange's low GI is attributed to its high fiber content, which reminds me...

Oranges Have Awesome Fiber Content

Compared to Apples which contains primarily insoluble fiber, oranges contain a good balance of both soluble and insoluble fiber. This combination serves to reduce cholesterol and prevent atherosclerosis. It also ensures clearance of carcinogenic cells in the colon thus providing a defense against colon cancer.

Oranges Are Masters Of Vitamin C Delivery

I know you saw this coming. Oranges are well known to be high in Vitamin C. So much so that most Vitamin C supplements are colored orange to feign authenticity. This is one case where you can believe the hype. Vitamin C has been shown to improve immune system response, reduce inflammation and oxidation (generally two things you want to avoid in your body), prevent DNA damage that can lead to cancer, the list goes on and on. And while it remains to be seen how to effectively increase the bioavailability of Vitamin C supplements, a study back in 2007 shows that vitamin c is made more effective by other phytonutrients found in orange juice (and thus whole oranges) .

So what are you waiting for? Add some orange to the rainbow of your diet and take control of your health!