Oranges are extremely popular fruits, owing to their fleshy and juicy taste and the abundance of health benefits they provide. The fruit can be consumed in a variety of ways and its juice is extremely popular. Orange is a powerhouse of Vitamin-C and it also contains various other essential nutrients. Read this article to know more about this super fruit with incredible health benefits.
One of the most popular fruits in the world, oranges are round, soft, juicy and fleshy citrus fruits that have several health benefits and uses to their credit. The fruit is a perfect snack as it can be consumed without any preparation or additions. The juice made out of oranges is extremely refreshing and delicious and is the favourite of most people. Oranges are also added to salads and desserts to add a zingy flavour.
There are several ways in which oranges can be relished:
- Enjoy the fruit as it is, without any additions or seasonings.
- Oranges can be added to fruit salads.
- Oranges can be pressed to make orange juice, which is a highly popular refreshing drink.
- The fruit is also used to prepare desserts, jams, and jellies.
- Orange peel can be grated to obtain orange zest, which can be added to dishes to enhance their flavour and taste.
Talking about the health benefits of oranges, they are a powerhouse of vitamin C. They also contains an impressive list of essential nutrients, vitamins, minerals for overall well-being. The nutritious fruits aids in cancer prevention. It also benefits the human body in terms of reducing cholesterol, preventing infections, improving digestion.
Our male readers will be happy to find out that one of the health benefits of oranges is that daily consumption of oranges keeps your sperms healthy! Fruits like oranges contain lots of antioxidants which prevent sperm damage and also lead to an increase sperm count. The antioxidants in oranges and similar fruits such as strawberries help in killing free radicals and thereby protecting sperms. Oranges are also rich in folic acid which strengthens and increases the health of sperms. Fruits which are a rich source of Vitamin C (which is abundant in Oranges) prevent clumping of the semen. This in-turn improves motility and promotes the possibility of fertilization.
Read on to discover the numerous nutritional and health benefits of Oranges, as well as some storage tips and our favorite recipes.
Orange fruit season begins from October and lasts until February.
Storage: Depending on your preferences, oranges can be stored either at room temperature or in the refrigerator. Either way, they last for the same amount of time i.e. about two weeks.
While storing in the refrigerator, keep oranges loose in the fruit container and in an area away from excessive moisture.
Cleaning & Cutting: Oranges need to be washed under running water to remove surface dirt and any pesticide residues. Remove skin after scoring superficially on the skin with your fingers or using a knife. Remove rind and fibers and gently peel off membranes and seeds.
How to Buy: Choose fresh oranges which have a bright color, are devoid of any wrinkles on the skin, feel heavy for their size, and impart a sweet aroma. Avoid any overtly soften fruits with spots and mold as they tend to perish early.
Special Tip: The outermost skin of an orange can be grated using a zester to produce orange zest, which has many culinary values for its flavour rich oil glands.
Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin.
Mineral Content: Oranges are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.
Vitamin & Compounds: Oranges, like other citrus fruits, are an excellent source of vitamin C. They also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. They are also a good source of B-complex vitamins such as thiamin, pyridoxine, and folates.
Water Content: Oranges are 87 percent water by weight.
Carbohydrate Content: Oranges provide 47 calories per 100 g.
Oranges are low in calories but full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet.
Prevents Infections: Similar to other citrus fruits, oranges are an excellent source of vitamin C, which is a powerful natural antioxidant. This vitamin is required for developing resistance against infectious agents.
Cancer prevention: Oranges contain flavonoids protect the body from the risk of lung and oral cavity cancers.
Oranges also contain a compound called limonoid, which is directly linked to fight against cancers of the mouth, skin, lung, breast, stomach and colon.
Reduces Cholesterol: The peel of the orange contains an alkaloid, synephrine, which helps in reducing the liver’s production of cholesterol. Besides this, orange rind battles oxidative stress in the blood.
Antioxidant properties: ranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha andbeta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision.
Improves Digestion: Although oranges taste acidic, they have alkaline effects on the digestive system, thereby stimulating the juices and relieving constipation
Improves Sperm Count: Eating an orange daily keeps a man’s sperm healthy. The presence of vitamin C in these fruits protects the sperm from genetic damage which may lead to birth defects in the baby.
Reduces blood pressure: Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering sodium actions.
Improves Skin: The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin
Diarrhoea: Consumption of large quantities of oranges can lead to diarrhoea. In addition, people who consumer large quantities of oranges often complain of abdominal cramps, loose stools and constipation.
Here are some simple and delicious Orange recipes.
- Carrot and Orange Juice
- Chocolate Orange Cheesecake
- Citrus Salsa
- Slimmer’s Salad