We are in the orange season and I am sure that the vast majority of people who consume them do not know the incredible benefits that this rich fruit has.
Do you Want to Meet Them?
Learn with Nutrition without more the 4 secret properties of oranges and start showing off health.
What is the Orange?
Orange is the fruit of the orange tree and according to its flavor, it can come from two different types of orange tree:
- Citrus x sinensis: sweet orange.
- Citrus aurantium: bitter orange.
It is a citrus fruit whose origin has not been determined with certainty, although it is believed to come from Asia. Currently, orange is grown around the world and the main producing countries are Brazil and the USA. UU. The orange is shaped like a balloon and usually measures between 6 and 8 centimeters in diameter, smaller than grapefruit. The skin or bark of the orange has a rough texture and keeps inside the pulp divided into segments, the edible part of the orange. According to their time of harvest and maturity, oranges are divided into 3 varieties that are sold in different periods of the year:
- Navel variety: Newhall, Navelina, Washington navel, Navel caracara, Navelate, Navel lane late, Navel lane late, Navel ricalate oranges.
- White variety: Salustiana, Bern or Verna oranges, Valencia beats.
- Blood variety: Sanguinelli oranges, Double fine, Entrefina.
Also, oranges can also be classified according to their use: table oranges or juice oranges.
By calories, oranges are made up of 91% carbohydrates, 7% protein and 2% fat. As you can see, carbohydrates are the most abundant component in this fruit and they do it in the form of 3 types of sugar: glucose, fructose and sucrose.
Do not panic!
I have already explained on other occasions that the sugar present in fruits and some vegetables has totally different effects to the sugar used as an additive in many processed foods. In addition, and despite this high carbohydrate content, oranges have a low glycemic index, which is how quickly food causes spikes in glucose levels after a meal. A low index is associated with multiple healthy benefits and is very suitable for diabetic people.
As for nutrients, a medium-sized orange contains:
- Vitamin C: 116% of the RDA (recommended daily amount).
- Folate: 10% of the CDR.
- Vitamin B1: 8% of the RDA.
- Potassium: 7% of the RDA.
- Fiber :1 g
- Protein:2 g
What Benefits Do the Components of Orange Have?
Also known as ascorbic acid, this vitamin is a primary antioxidant for the maintenance of bones, muscles and skin.
Also known as folic acid or vitamin B9, this nutrient participates in the creation of new cells and is essential during pregnancy, as it can prevent birth defects in the baby
“Reduces the risk of heart disease and improves renal function”.
Also, oranges have various plant compounds, mostly antioxidants, also full of healthy properties.
Natural compounds present in vegetables and in some animals that act as pigments and as antioxidant substances, in addition to being a source of provitamin A. Oranges contain:
Lycopene: red pigment with antioxidant activity mainly present in red pulp oranges. Reduces the risk of cardiovascular disease and cancer.
Beta-cryptoxanthin: the most abundant carotenoid in oranges, is a precursor to vitamin A, that is, it can be converted into vitamin A once in our body.
Acid present in most fruits, although mainly in citrus fruits, associated with the prevention and treatment of lithiasis (kidney stones).
Natural compounds with antioxidant activity, among which are: Anthocyanin: natural pigments with antidiabetic, ante-cancer properties … Hesperidine: antioxidant found in sweet oranges with anti-inflammatory, diuretic, anti-edegenic properties…
4 Properties of Orange:
1. Prevents Lithiasis or Kidney Stones:
There are many studies that have confirmed the effects of the consumption of oranges and other citrus fruits when it comes to preventing and treating lithiasis, that is, the formation of kidney stones. Thanks to its high content of citric acid, eating oranges daily helps prevent the appearance of kidney stones and helps break down the calcium that crystallizes and forms stones.
2. Reduces the Risk of Heart Disease:
Orange is rich in numerous antioxidants and substances that positively influence heart health. It contains potassium, a mineral that has been shown to significantly reduce blood pressure, a risk factor for heart disease. Likewise, its high vitamin C content has been associated with a lower risk of chronic diseases and cardiovascular diseases thanks to its powerful antioxidant properties. Finally, it has been discovered that the phenolic compounds present in oranges, such as hesperidin, also act for heart health. Several studies show that the consumption of orange juice helps reduce blood pressure.
3. Protects Against Cancer:
Some study reviews have revealed a strong association between regular and high vitamin C intake and cancer prevention. Specifically, the evidence suggests that vitamin C can considerably protect against pancreatic, esophageal and gastric cancer, among others. It is therefore logical that the frequent intake of oranges can help prevent this deadly disease, since a simple orange and provides the recommended amount of vitamin C 116% of the daily allowance. However, further research is required in this regard.
4. Prevents Anemia:
Anemia is a disease caused mainly by iron deficiency, whose most common symptoms are tiredness and weakness. You will be thinking that oranges do not contain iron, yes, but they contribute to the prevention of this disease with another mechanism. Oranges have citric acid and vitamin C, two substances that have been shown to improve and increase iron absorption by the body. In this way, simply eating oranges can be essential to prevent anemia, as long as you accompany your diet with iron-rich foods.
Does Orange Have Any Negative Effects on Health?
No, definitely not. Oranges are a safe and very healthy food and there is no scientific evidence that has proven that their consumption adversely affects health. However, for those with heartburn or heartburn problems, the intake of oranges can make symptoms worse due to their high acid content.
Oranges are a super nutritious and healthy fruit that should not be lacking in any person’s diet. But remember, opt for whole oranges rather than juice, since the latter tends to contain more sugar and has no fiber.