Orange is one of the most important fruit in the world. It is one of the most commonly cultivated fruit trees in the world. Oranges are used to make juices and more, so it is known as the versatile fruit. Orange is one of the most popular citrus fruit in the world. Oranges are consumed either as fresh fruit or juice. It is grown in most warmer regions of the world. It comes in many forms like Jaffa oranges, blood oranges. Oranges are available in two categories. They are sweet and bitter.
The botanical name of orange is Citrus X sinensis. It is used as an ingredient in various dishes and cuisines. Orange juice is an integral part of a healthy breakfast which promotes a healthy start to the day. Orange in color rather like they are pulpy fresh. The skin will vary in thickness from very thin to terribly thick. Oranges sometime vary from two to three inches in diameter. Always consume orange juice in small amounts because it contains high sugar content which can cause the tooth decay if we consume in excess.
Oranges cultivation started in Eastern Asia thousands of years ago.
An orange serving weighs 100 grams provides the 47 calories with a certain amount of dietary fiber. It is a rich source of Potassium, Carbohydrate, Sugar, Protein, Calcium, and Magnesium.
The following table shows the nutrition percentage of Oranges:
|% Daily intake per serve||Average quantity per serving|
Glycemic Index plays the important role in your diet. If you are health-conscious then GI is very much useful to know how much impact particular food does on your blood glucose levels.
If a food comes with a GI of 55 or less then it is considered to be "Low GI", and a GI of 55 to 69 is a "moderate GI", and GI of 70 or greater is a "high GI".
The Glycemic Index values for the oranges is 40. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of oranges is 5.
- Lowers the cholesterol
- Weight Loss Management
- Boost Immunity System
- Blood Circulation
- Eye Health
- Reduces the risk of cancer
Lowers the cholesterol
Orange contains the Hesperidin and Pectin which lowers the bad cholesterol and it helps the body to slow down the absorption of facts.
Weight Loss Management
It is very low in calories and rich in fibers which makes you feel full and heavy for a long time.
Boost Immunity System
Oranges contain the Vitamin C which increases the production of white blood cells which improves your immune system.
The orange fruit has good antioxidants which are essential for humans. These antioxidants stop the formation of free radicals which carry out unwanted oxidations. These oxidization reactions are known to cause diseases and inflammatory experiences within the body.
It is a good source of folate. A one serving will give 100% of your daily recommended folate intake. Pregnant ladies are particularly suggested to take optimal quantities of folate because it is important for the development of a healthy fetus.
Oranges are better-known to help stimulate and even improve blood circulation and its flow through the vascular system. This property of orange skin makes it helpful for fighting conditions like nervousness, stress, and sleep disorder.
Orange carries gently aphrodisiac properties, and its regular and systematic use will help to cure many sexual issues like erectile issues, frigidity, tolerance in sex, impotence and decreased physical attraction.
Orange oil promotes the secretion among all types of appropriate glands like endocrine and secreter glands. This secretion contributes to the promotion of lactation, emission, digestive fluid hormones, organic process juices, and enzymes.
It is a rich source of carotenoid. The Vitamin A present within them play a vital role to keep the mucus membranes in the eyes healthy. Vitamin A is also responsible to stop age-related mascular degeneration, that in extreme cases will cause in blindness. It additionally helps the eyes to soak up the light.
Reduces the risk of cancer
Oranges contain the D-limonene, a compound that's touted to stop cancers like lung cancer, skin cancer, and even breast cancer. Vitamin C and antioxidants present in oranges are necessary to build body's immunity – they assist in fighting cancer. The fibrous nature of the fruit additionally makes it cancer protecting. According to study, 15 % of cases happen due to mutations within the polymer, which might be prevented with Vitamin C.
There are wide varieties of oranges available some of them as follows:
- Navel Orange
- Blood Orange
- Mandarin Orange
- Cara Cara Oranges
- Seville Oranges
Always choose the one which has a smoothly textured, unblemished skin, and are firm and heavy for their size. Smaller oranges contain higher juice compare to the larger ones. Avoid the fruits which have the cuts, soft spots or traces of the mold.
Oranges are one in all those foods in which chemical residues are often found, it's preferred to shop for organic oranges. Choose totally ripened oranges to induce the foremost oxidants.
How to Preserve
Oranges are kept at room temperature for a week or so, however, keep well for upto 2 weeks within the refrigerator. Keep them loose within the fruit container and place within the cool are far from the excessive wetness, as they have a tendency to get mold simply. We can store freshly squeezed orange juice inside the freezer compartment for later use.