are the most popular fruits in the , and with good reason, due to their versatility and impressive benefits.
What are Oranges?
Oranges are the hybrid scientifically known as Citrus x and are actually a cross between the pomelo and fruit. Also commonly known as a “ orange”, it is the most widely cultivated fruit tree in the world. Bearing a sweet, juicy fruit inside a firm orange rind and a layer of white , oranges are of nutrition and other active ingredients that can benefit the in many ways. In cultivation for roughly 4,500 years, these remain a favorite around the world, both for its versatility and nutrient density.
Types of Oranges
The most popular types of oranges are the following:
- Navel oranges
- Acidless oranges
- Common Oranges
Let us discuss them in detail below.
- Blood Orange: Owing to a mutation of the original species, this variety has flesh and , as well as a taste, to a higher concentration of .
- Navel Orange: This slightly smaller variety is classified by the of a second fruit, which often grows on one side, producing a bump or a “navel”. These fruits produce less juice and are often eaten as a slightly /bitter snack.
- Common Orange: Making up about 2/3 or all orange production, these include Valencia, Hamlin, Jaffa, Kona, and dozens of other popular varieties.
- Acidless Orange: Lacking the characteristic acidity of other varieties, this variety is often considered the sweetest variety of orange and is primarily eaten, rather than used for .
Watch Video: 7 Wonderful Reasons To Eat Oranges
In terms of nutrition, oranges possess roughly 60 in a medium-sized fruit, along with nearly 95% of your daily requirement for vitamin C. These fruits also have high levels of fiber, vitamin B, , and potassium, as well as other , anthocyanins, and compounds, all of which behave as in the body. A 60-calorie orange will also have roughly 15 grams of , most of which come from sugars, in addition to a very small amount of protein.
The top benefits of oranges include the following:
- Preventing cancer
- Preventing kidney disease
- Improving vision health
- Skin care
- Reducing the of diabetes
- Treating viral
Let us discuss them in detail below.
High levels of antioxidants and vitamin C mean these fruits can fight free radicals and stress, particularly for and prostate cancer.
By improving levels and lowering , this fruit can help minimize on the and prevent kidney .
The high levels of acid and in oranges allow them to prevent the oxidation of cholesterol, which is how buildup occurs, leading to atherosclerosis and a higher risk of heart attack, , and diseases.
these citrus fruits are known to the system, and there are many studies focusing on the specific and properties of the volatile acids contained in oranges.
Polyphenolic compounds, flavonones, and other antioxidants help to eliminate chronic inflammation and the effects of free radicals, which can lead to various chronic diseases.
Good fiber levels can stimulate motion and improve your general efficiency, preventing of constipation.
The presence of flavonoids in oranges helps improve vision health. These antioxidants and many are linked to a lower risk of eye diseases like , which mostly occurs with old age.
Fiber is known to control the release of and blood , which is good news for diabetic when these fruits are consumed in moderation.
Despite being a highly fruit, when the body many of these acids, it actually has an effect on the overall pH of the body.
How to Incorporate More Oranges in Your Diet?
Adding more of this fruit to your diet should be quite simple, given that these citrus fruits are relatively inexpensive and very versatile.
- You can the fruits to make a tangy and acidic fruit juice, or slice an orange and add it to the top of your .
- Some separate their oranges into its different quadrants and then eat them after removing the white pith.
These aren’t ideal for fruit , due to the of pith, but they make great that you can carry around all day until you want an boost.
How to Select and Store Oranges?
and storing this fruit is important, particularly if you want to enjoy oranges all year long, even when they are out of season.
- When choosing an orange, pick one that heavy for its size, which indicates that it is full of juice and close to ripe.
- Avoid any oranges that have soft spots or obvious .
- The color is not always a great indicator of , as some oranges are artificially colored to improve their appearance.
- Depending on which variety of orange you are eating, the ideal season will typically range from December until April.
- When storing this fruit, an uncut orange can retain its nutrient content and flavor for up to two weeks in the , whereas it will start to or lose nutritive value after only 3-4 days on the counter.
- If you want to use an orange for its rind or , that zest can be removed and dried, where it will stay viable for up to 6 months.
Side Effects of Oranges
There are only a few risks when consuming this citrus fruit, and negative reactions typically only happen when consuming excessive amounts. Eating too many oranges can exacerbate and issues, among others.
- Stomach: With high amounts of fiber, eating too many oranges can lead to , diarrhea or general upset.
- Heartburn: These fruits have a high content, which can exacerbate symptoms of heartburn and gastroesophageal reflux disease ( ).
- Kidney Disorders: If you are taking medication for high blood pressure, in addition to eating a lot of oranges, your potassium levels could rise too high, which poses a threat to kidney health.