Did you know, oranges have lost of health benefits? Sweet, juicy and aromatic…oranges are one of the most luscious citrus fruits loved by all. They contain high concentrations of vitamin C, vitamin A, antioxidants, flavonoids, potassium, calcium, magnesium, dietary fiber that make them superfoods.
Orange fruit nutrition facts
The energy in a food is expressed in kilocalories (kcal). Humans urgently need these calories in order to maintain their metabolism and all life-supporting processes in the body. But too much of it quickly leads to obesity and health problems. It is the same with sugar, fats and fiber.
With the orange, however, you do not need to be afraid to go beyond the daily needs even with a large appetite. While people should consume around 2500 kcal a day, 100 grams of an orange contain just 47 kcal / calories and with a daily requirement of a maximum of 60 grams of fat, it only covers 0.2 grams. The fiber is also negligible with 2.2 grams and a recommended daily amount of 30 grams.
With these few calories, the orange is not a great source of energy, but it is also not a figure killer.
Fruits with spikes
The orange fruits with spikes are actually not oranges. The kiwano is a plant from the Kalahari in Africa. Today the fruit comes mainly from New Zealand, Italy, Israel, South Africa and Kenya. It is colored orange and has a thick shell with jagged protuberances. Therefore, it is also known as cucumber, hedgehog cucumber or barbed cucumber.
Although it is not easy to see, she belongs to the cucumber genus and is not related to the kiwi.
Oranges are one of the most popular snacks and they add a great taste when added to any recipe. Oranges are available throughout the winter and summer with some seasonal variations.
Oranges from Spain
In Spain, oranges are cultivated primarily in southern Catalonia, in Andalusia and in the regions of Murcia and Valencia. It goes without saying that the fruits are an integral part of the Spanish diet. Freshly squeezed orange juice in numerous bars and restaurants is no exception, it is simply part of it and many dishes in Spanish cuisine give either peel, pulp or orange juice a typical aroma.
Orange cake, tempting dessert combinations of chocolate and orange, orange jam, biscuits or creamy desserts with oranges are extremely popular. A classic crema catalana also gets a particularly refined note by adding orange zest. Sweet recipes predominate, but spicy dishes with fish or meat are also spiced up with fresh oranges. Not to forget a typical Spanish sangria, in which pieces of orange should never be missing!
What about the orange fruit color?
Oranges do not owe their name to the color of their skin, it is the other way around. The name comes from the South Asian homeland of the fruit, which is also suggested by its other name “orange” for “Chinese apple”. The word “orange” comes from a word stem “naran [g / j] a”, which means “fragrance”.
It is not the degree of maturity, but the nightly temperatures and the availability of nitrogen and water that determine the color. Only in countries with pronounced seasons and cool nights does the fruit develop the ripening color that is typical of us. This is the case in the European Mediterranean region and so the fruit could possibly only inherit its name from us to the color yellow-red. Oranges stay green all year round in their tropical home countries.
Can the fruit help fight cancer?
Recent studies have proved that daily intake of oranges can support to prevent cancers such as breast cancer, lung cancer, mouth cancer, and skin cancer.
These superfoods contain a specific compound known as D-limonene that is also present in other citrus fruits. This compound plays an important role in the prevention of different types of cancers. If you consume oranges daily then you may reduce risks of suffering from cancers.
Helps to lower blood pressure?
These delicious citrus fruits are probably useful in lowering blood pressure as they have a compound called hesperidin that plays a prominent role when combined with magnesium to lower high blood pressure.
If you have been suffering from high blood pressure then you can start consuming oranges. There are many superfoods recipes that include orange pieces or skin to enhance the taste and improve the nutritional content of the dishes.
This citrus fruit is useful in reducing the bad cholesterol levels in individuals and the hesperidin compound present in oranges may reduce high blood pressure and also might lowers bad cholesterol levels inside the body.
The hesperidin compound unites with another effective compound called pectin to prevent the body from absorbing fat that contribute to raising the levels of cholesterol.
Can they provide relief from arthritis pain and inflammation?
According to health experts, if you consume a glass of freshly-squeezed orange juice daily then you can fight several types of inflammatory disorders.
The fruit is good for sperm health?
Eating oranges is considered good for men as it helps in keeping the sperms healthy. As per the recent studies, the compound called folate contains nutrients that are good for sperm health. Besides keeping the sperms healthy, folate also protects sperms from genetic damage.
Orange juice calories
Freshly squeezed orange juice is rich in vitamins and minerals. Compared to other fruit juices, its ingredients have higher concentrations of some vitamins. In particular, ingredients such as vitamin A, vitamin B1 and vitamin C are contained in orange juice in higher amounts than in apple juice, pineapple juice, grapefruit juice or grape juice. The sweet citrus fruit is also known as orange. Oranges are cultivated in many varieties, including blood oranges, blonde oranges or even navell oranges.
per 100 ml
- Calorific value: 48.0 kcal / 201.0 kJ
- Protein: 0,8 g
- Carbohydrates: 11.0 g
- of which sugar: 9,1 g
- Fat: 0,1 g