Orange Uses
Oranges are a great source of vitamin C and help in absorbing iron from the food. It not only refreshes the body but also has various health benefits, such as high fibre content, folate, and the ability to absorb iron. There are different types of oranges, but they all basically have a tangy flavour. Oranges can be had as a healthy snack and can also be used as an ingredient in many pastries and dishes.
Orange Nutrition
- Calories: 62
- Protein: 1.2 grams
- Fat: 0.2 grams
- Carbohydrates: 15.4 grams
- Sugars: 12.2 grams
- Dietary Fiber: 3.1 grams
- Vitamin C: 70 milligrams (116% of the Daily Value)
- Folate (Vitamin B9): 39 micrograms (10% of the Daily Value)
- Thiamine (Vitamin B1): 0.1 milligrams (6% of the Daily Value)
- Potassium: 237 milligrams (7% of the Daily Value)
- Calcium: 52 milligrams (5% of the Daily Value)
- Vitamin A: 295 IU (6% of the Daily Value)
Orange Types
- Navel Orange - These are the common type of oranges that we consume. They are called navel oranges because of the hole on top of the fruit, which resembles a navel. They are sweet and seedless.
- Clementines - Clementines are really sweet as they are a crossbreed of sweet oranges and mandarins. They are one of the tiny varieties of seedless oranges, making the perfect for snacks.
- Mandarin Orange - These oranges are also one of the tiny and sweet varieties. They are also used to make syrups which are canned. Mandarins have a soft peel and almost seedless.
- Tangerines - Tangerines are a sweet variety of oranges which are bright in colour. They are not seedless generally. They have a loose peel which makes them easy to snack on.
- Satsumas - These are a crossbreed between pomelos and mandarin oranges. They are sweet and almost seedless. They have a loose skin and are good for making juice as well.
- Blood Orange - Even though the blood orange may look ordinary from the outside, it has a very unique taste and colour. It has a deep crimson flesh and has a tarty and floral taste.
- Tangelo - They are a mix of tangerines and pomelos. They are generally very sweet with a hint of tartness. Tangelos have a bell shape. They also have a hardcover and are very juicy, making them good fruit for fresh juice.
- Valencia Orange - These are the oranges used to make juice as they don’t turn bitter after being exposed to air. They have the right balance of sweetness and tartness. Valencia oranges are golden on the outside and are oval-shaped.
- Seville Orange - They are also called as the sour oranges as they are very bitter and sour and can seldom be had fresh. Instead their peel is used in making marmalades and marinades.
- Jaffa Orange - Jaffa orange used to be one of the popular variety of oranges but now have lost their fame. They are sweet and almost seedless. They are available between the months of March and November.
- Bergamot Orange - This is a very bitter variety of orange and cannot be had fresh as a fruit. Instead, their rind is used to make a variety of products like vinaigrette, sugar, cocktails, etc.
- Lima Orange - Lima oranges are also known as the acid-less orange as they have a very sweet flavour and are not bitter at all. But because of this, they have a very low shelf life.
Top 10 Oranges Benefits
1. Calcium
Oranges are abundant in calcium content, which helps maintain healthy bones, muscles, and organs.
2. Fiber
Oranges are rich in fibre and so aid in healthy bowel movement. Because of its rich fibre content it also helps people with diabetes as sugar is absorbed by the body at a slower rate.
3. Protects Cells
Oranges provide protection from cell damage.
4. Folate
Folate helps prevent birth defects and helps in dividing the cells and make DNA. Oranges are a great source of folate, specially for pregnant women.
5. Potassium
Oranges are also abundant in potassium, which helps keep low blood pressure.
6. Citric
Citric acid present in oranges keeps kidney stones at bay.
7. Collagen
Helps in the production of collagen, which is a protein, responsible for healing wounds and keeping the skin healthy.
8. Enhance Immunity
Oranges also aid in boosting the immune system.
9. Improving Vision
Macular degeneration is the leading cause of loss of vision and orange may help in slowing down the process.
10. Fights Anaemia
Oranges help in absorbing iron better and so help in fighting anaemia.
Benefits of Eating Oranges Daily
Incorporating oranges into your daily diet offers numerous health benefits. Oranges are a rich source of vitamin C, which boosts the immune system, aids in collagen production for healthy skin, and enhances iron absorption. They are also high in dietary fibre, which promotes digestive health and helps maintain stable blood sugar levels. Oranges contain antioxidants that protect against cell damage and reduce the risk of chronic diseases.
Additionally, they provide essential nutrients like potassium, folate, and vitamin A, contributing to overall health and well-being. Eating an orange daily can help keep you hydrated, support cardiovascular health, and improve your skin's appearance, making it a delicious and nutritious choice for your diet.
Orange Side Effects
While oranges are generally safe and beneficial, eating them excessively can lead to potential side effects. Their high acidity can cause discomfort for individuals with acid reflux or sensitive stomachs, potentially leading to heartburn. Consuming large quantities may also contribute to digestive issues due to their fibre content, such as bloating and diarrhoea.
Additionally, the natural sugars in oranges can impact blood sugar levels, which might concern people with diabetes if consumed in excess. It's also important to consider potential allergic reactions, although rare. Moderation is key to enjoying the health benefits of oranges without experiencing adverse effects.
Conclusion
Oranges have a wide range of benefits, especially when it comes to the summer season. It hydrates the body and helps in maintaining naturally healthy skin. The citrus fruit is abundant in Vitamin C and can be used for a variety of dishes. This summer, enjoy the tangy taste of oranges and its nutrients.
FAQs
1) What are the benefits of oranges?
Oranges are great source of Vitamin C. They also provide folate, fibre, collagen and calcium. They are a great at hydrating the body in the summer.
2) When is orange harvested?
The general harvesting period for oranges is from July to September.
3) What are the varieties of oranges?
Navel Orange, Clementines, Mandarin Orange, Tangerines, Satsumas, Blood Orange, Tangelo, Valencia Orange, Seville Orange, Jaffa Orange, Bergamot Orange, and Lima Orange are some of the orange varieties.
