Oranges: benefits and properties for health

Although it seems that we can almost enjoy the oranges during practically the whole year, the truth is that, in reality, the orange season starts approximately in the month of November, to finish between the months of May and June.

In fact, the best time to buy oranges occurs between the months of November to June. Why? Fundamentally because it is at its optimum moment of maturation - and above all, being freshly picked - when they offer us all their flavor. What's more, did you know that it is during the autumn-winter months when the best oranges are picked?

Therefore, regarding the benefits that the orange offers us, it is common to say that they are especially suitable fruits during this cold season of the year, because it helps us when increase defenses by strengthening our immune system. But let's go in parts.

The main benefits of oranges

High nutritional contribution

The oranges are citrus fruits with an interesting contribution in nutrients, among which stand out not only vitamins and minerals, but also flavonoids and organic acids that help to complete their outstanding properties for our health.

For example, among the different organic acids that contribute, we can mention the presence of:

  • Citric acid:is responsible for enhancing the action of vitamin C, helping to facilitate the elimination of waste such as uric acid, and also promotes calcium absorption at the intestinal level.
  • Malic acid:It brings the acid and slightly bitter taste of the orange.
  • Other acids:such as caffeic acid or ferulic acid.

It also contributes carotenoids, among which beta-carotene stands out, as you surely know, is a very interesting type of provitamin A when it comes to protecting against cardiovascular diseases and diseases of the eye (such as cataracts or damage to the retina).

Between the vitamins The presence of vitamin C stands out above all, but it is not the only one since we also find B vitamins (such as B1, B2, B3, B6 and B9), as well as vitamin A.

While, among minerals, highlights the contribution of calcium, iron, iodine, magnesium, zinc, sodium, potassium, phosphorus and selenium.

Nutritional information for oranges per 100 grams:

  • Energy: 42 kcal
  • Proteins: 0.8 g
  • Carbohydrates: 8.6 g
  • Fiber: 2.4 g
  • Calcium: 36 mg
  • Iron: 0.3 mg
  • Iodine: 2 ug
  • Magnesium: 12 mg
  • Zinc: 0.18 mg
  • Sodium: 3 mg
  • Potassium: 200 mg
  • Phosphorus: 28 mg
  • Selenium: 1 ug
  • Vitamin A: 40 ug
  • Vitamin B1 (thiamine): 0.1 mg
  • Vitamin B2 (riboflavin): 0.03 mg
  • Vitamin B3 (niacin): 0.3 mg
  • Vitamin B6: 0.06 mg
  • Vitamin B9: 37 ug
  • Vitamin C: 50 mg

Very useful for our defenses

As we mentioned in the article Oranges to improve the immune system, these fruits give us a high amount of both vitamin C and potassium, so they help us in a very positive way when it comes to improving our immune system naturally (that is, they are useful to increase our defenses).

However, unlike what you think, oranges do not help prevent or cure the common cold or flu, but they do help precisely when it comes to strengthening our immune system, thus reducing the risk of suffering them.

Help reduce constipation

Oranges also provide us fiber; specifically, 2.4 grams of fiber per 100 grams of oranges, which we find not only in its pulp but also in its shell. For this reason, it is best to always eat them whole, trying to avoid orange juice as much as possible (as it only provides 0.1 grams of fiber).

But to enjoy its fiber content it is necessary to try to peel them little by little, removing the skin from the orange with care, since we also find part of that fiber in the white skin between the skin and the pulp.

Useful in the prevention of cardiovascular diseases

Oranges are rich in vitamin C and other essential nutrients that act positively to help us in the prevention of cardiovascular diseases, being useful in turn in case of high cholesterol.

Better whole than in juice

The truth is that, to choose, it is always more appropriate to opt for a piece of whole fruit instead of juice. The main reason is that between the consumption of whole orange and its juice there are important differences not only in terms of calories and fiber intake, but also regarding its satiating power and sugars.

For example, it is obvious that its fiber content is much lower (just 0.1 grams per 100 grams, compared to the 2.4 grams of whole fruit).

While the satiating power of orange juice is much lower, combined with the fact that the juice sugars are absorbed faster. As a result, we tend to consume more simple sugars which can cause a sudden increase in blood glucose levels.

In addition, we tend to consume more fruit because the juice has virtually no satiating power.

What fruits have we enjoyed during the summer months?

As sure as you may have already noticed, summer arrives, and with it hot days and days. For this reason, choosing fruits and vegetables, salads or even refreshing infusions can be a healthy, healthy and very smart choice to quench thirst and heat.

Fruits like watermelon wave pineapple they can in fact become a truly useful and affordable alternative, but orange would also be an ideal option for these dates.

This is so because the orange has important benefits and properties for health, as we can check carefully and in detail throughout this article.

Oranges are ideal on their own or in salads, fruit cocktails (be careful with the fruit mixes), or even in a delicious, healthy and delicious orange ice cream. Not to mention the more than known orange juice.

Properties of oranges, in short

Between the benefits and properties of oranges most important, they highlight:

  • They have a very important amount of vitamin C.
  • They have a total of 60 types of flavonoids and 170 phytochemicals, which are beneficial to prevent and fight cancer, reduce inflammation, or in cases of asthma or osteoporosis.
  • Help control levels of high cholesterol, as well as blood pressure.
  • It also has a compound called limonene, which can be equally useful to prevent the appearance of various types of cancer, among which skin cancer.
  • They are ideal in slimming diets, since a medium orange provides only 60 calories.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFruit Foods

Nutrition Advice : Health Benefits of Oranges (July 2022)