Oranges are the most popular citrus fruit — enjoyed on their own as tart treats, or as a sweet accent in a variety of both hot and cold dishes.

Beyond their flexible flavor, oranges also offer a host of nutritional benefits. Studies show that the flavonoids in citrus fruit are anti-inflammatory superstars that protect against cell-damaging oxidization. This is especially helpful for those with diabetes and others who are at higher risk of heart disease.

Whether you prefer navel, Valencia, or blood oranges, peel one today and reap these health benefits:

• Increased immunity. Thanks to high concentrations of vitamin C and numerous other antioxidants, oranges help your immune system defend against everything from the common cold to stomach and colon cancer. Enjoy this immune-booster whole or in juice form. Go for fresh-squeezed over processed and keep as much pulp as possible for the highest nutritional advantage. Or, blend fresh orange juice with a little yogurt and freeze in ice cube trays for healthy popsicles.

• Lower cholesterol. Preliminary studies suggest that compounds in orange peel can lower cholesterol more effectively than statin drugs. Try grating a well-scrubbed tangerine or orange into teas for a zesty flavor enhancer. Or sprinkle shavings over your salad, cereal, or yogurt.

Enjoy oranges for their sweetness and you’ll also reap the health benefits. Try them in this recipe for spinach salad with blood oranges, almonds, and tarragon featured in the B.Y.O.S. (Build Your Own Salad) toolkit.