Orange: properties, health benefits and nutritional value

In winter, time for oranges. Taking them as fruit or in juice is one of the best options to fill yourself with energy and shield against infections, since, due to its nutritional properties, It is a food with multiple benefits for the immune system.

But they also offer a huge variety of possibilities to experiment in the kitchen. The uniqueness of this citrus so present in our daily lives is such that it even defines one of the colors of the rainbow, orange.

Origin of the orange

The sweet orange has its origin in the Far East, from China to the Malay peninsula, although some place it specifically in Vietnam. Oranges are related to the golden fruits of the Garden of the Hesperides of Greek mythology.

In China it is considered a good fortune symbol and it is usually consumed on the second day of the New Year’s party, and in Vietnam they are given to newlyweds as a symbol of fertility.

Its cultivation spread throughout the East and the Arabs introduced it to Europe through Spain in the 10th century. Columbus himself, on his second voyage, took the seeds to America, to the island of Hispaniola (Haiti).

The word orange comes from the Arabic word narandj either orangeand this one from Persian orange, which in turn derives from the Sanskrit word nagarunga (“the favorite of elephants”, alluding to a legend of a hungry elephant).

orange properties

The properties of this juicy gift of winter have a lot to do with its vitamin C: it provides all the vitamin C what is needed per day. This nutrient is essential for resistance to infections (it is not for nothing that orange juice is the most used natural resource to prevent colds and flu); increases the absorption of iron, calcium and phosphorus and has antioxidant properties.

But vitamin C is not the only interesting component. The fiber gives the orange digestive properties and the flavonoids collaborate with vitamins in strengthening the immune system.

oranges are also rich in thiamine and folic acid, two B vitamins essential for the health of the nervous system. Blood oranges, red in color, are also characterized by their richness in beta-carotene.

Nutritional value of oranges

The nutritional value of oranges per 100 g is as follows:

calories: 97 (406 kJ)Proteins: 1.5gFiber: 10.6gOmega-3 fatty acids: 11mgOmega 6 fatty acids: 29mgVitamin A: 420 IUVitamin C: 136mgVitamin B1: 0.1mgVitamin B5: 0.5mgVitamin B6: 0.2mgFolates: 30 mcg

Health benefits of orange

The peculiar nutritional composition of the orange and the properties that it confers are related to different health benefits. These are its main indications:

Strengthens immunity

Due to its properties and health benefits, oranges should be included in everyone’s diet, but they are especially suitable for those who are low defenses and are more likely to suffer colds, flu processes, respiratory allergies or herpes infections. They are antiviral and antibacterial, and neutralize the action of free radicals.

In case of anemia

Orange is also recommended for anemic people and young women who suffer from heavy periods, since its vitamin C favors the absorption of iron.

Regulates cholesterol

The pectin in oranges helps lower cholesterol levels in the blood. Recent scientific studies, carried out from compounds isolated from orange peel – polymethoxylated flavones – have offered better results in reducing LDL cholesterol than some of the drugs prescribed for it, with the advantage that they do not have side effects.

In addition, due to its wealth in magnesiumwhich thins the blood and prevents the formation of clots, protects against the risk of cardiovascular disorders and stroke.

Eating oranges regularly is also recommended to prevent varicose veins and hemorrhoids, as they protect blood vessels and promote good circulation.

digestive wellness

Another of the benefits of oranges for health is that they act as a stomach and intestinal regulator to relieve gastric spasms and slow and heavy digestions or dyspepsia. Also, they result carminatives in those who are prone to gas, bloating and flatulence. As it is slightly laxative, it is also suitable for constipation problems.

Its high content in potassium makes them convenient for hypertensives.

Strong bones

As a source of vitamin C and calcium, they are very suitable for protecting bones and teeth. They are highly recommended to strengthen the joints and Reduce inflammation from rheumatoid arthritis and osteoarthritis.

Eliminates impurities

Oranges favor the elimination of uric acid through the urine and are depurative. They prevent the formation of kidney stones and urinary tract infections, such as cystitis. They are very useful for people with arthritis and gout problems.

By stimulating the cleansing functions of the liver and kidneys, and due to their low caloric value, they are valid for losing weight.

quality energy

Orange is rich in quickly absorbed sugars. That is why it is excellent for outdoor sports activities: hiking, cycling, long-distance running… Not only is it well tolerated by diabetics, but it is even recommended.

anticancer

Due to its antioxidant effect, some scientific studies link the regular consumption of oranges with the possibility of reduce the risk of suffering from certain types of cancer, such as stomach and colon cancer. One of the reasons is that this fruit prevents the nitrites provided by food from being transformed into carcinogenic nitrosamines.

In moderation in case of acidity

Oranges, like citrus, have their point of acidity. Therefore, despite their properties and benefits, taking them in excess can cause problems if you are prone to heartburn, and that same heartburn can have adverse effects on dental plaque.

varieties of oranges

Within the sweet orange tree, numerous varieties are known, included in three basic groups: blood or red oranges, white oranges (such as Valencia Late or Salustiana) and sweet navel oranges, with a navel-shaped protuberance at one end (navel means “navel” in English).

Navel oranges. They are tasty and seedless, but they are not very suitable for juicing, as they do not contain much juice and tend to sour quickly. Instead, its thick crust is excellent for candiing.Valencia Late or late. It is perhaps the most consumed in the world. Gives a lot of juice, with a slightly acid taste. It is a somewhat elongated orange, with a thin rind, with or without seeds in the pulp, and it ripens in late spring.Salustian Orange. From the white group, it is a large orange with a sweet flavor, with more carotenoids, and hardly any seeds. It is harvested from November to March and is usually used to obtain juice, although it is also very appropriate for salads in the form of loose segments.Blood orange. With fine and smooth skin, it is very juicy. It is clearly distinguished by being tinged with a beautiful garnet red, very suitable for highlighting desserts. It is ideal for juices and very antioxidant. Today it is not easily found, as it is only cultivated in the Mediterranean and requires special conditions, such as low night temperatures.Sevillana. It is the most important variety among bitter oranges. Medium in size, slightly flattened at the ends and with thick, wrinkled skin. Its bitter taste makes it inappropriate to eat raw but it is ideal for preparing jams and certain sweet and sour sauces or for flavoring liqueurs.

uses in the kitchen

The best way to enjoy the aroma and delicacy of the orange is taking it fresh, as a table fruit, or as a juice. But it can also be used in the kitchen.

Orange zest can replace lemon zest in many recipes such as custard, milk pudding, etc. The segments can be added to salads with watercress, endive, beetroot, red onion, lamb’s lettuce, escarole and other fruits.

When cooking, whether it is sweet desserts or savory dishes, you can spice with cinnamon, cardamom, ginger, tarragon etc They combine very well with dark chocolate and carob, and are essential in fruit salad, to which they give juiciness and texture, as well as helping other fruits such as bananas not blacken.