Orange fruit nutrition facts
Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals
for normal growth and development and overall well-being.
Botanically; orange is the citrus fruit belonging in the Rutaceae family, of the genus; Citrus. The
genus citrus also includes other related species of oranges such as pomelo, tangerine (mandarin
orange), yuzu, lemon, and grapefruit.
Scientific name: Citrus sinensis.
Oranges-Citrus sinenesis.
Orange is a tropical to semitropical, evergreen, small flowering tree, growing to about 5 to 8 m tall,
and bears seasonal fruits that measure about 3 inches in diameter and weigh about 100-150 g.
Oranges are classified into two general categories, sweet and bitter, with the former being the type
most commonly consumed type. Popular sweet-varieties include Valencia, Navel, Persian
variety, and blood orange.
Tangerine.
Photo courtesy: orphanjones
Nagpur (India) orange.
Tangerines are related varieties of oranges distinguished by loose, easily peeled shin (pericarp) and
sweet juicy flesh (arils). They are also known as mandarin oranges in Europe and Satsumas in
Japan. Just as oranges, they too belong to the Rutaceae (citrus Family) and known scientifically
as Citrus reticulata.
Fruits belonging to the citrus group are described as hesperidium, (A hesperidium is a scientific
term to describe the fruit structure belonging to the citrus group. In fact, the fruit is a modified
berry with tough, leathery rind. Orange peel contains many volatile oil glands in pits. Interior flesh is
composed of segments, called carpels, made up of numerous fluid-filled vesicles that are actually
specialized hair cells).
Health benefits of oranges
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.Pectin, by its virtue as a bulk
laxative, helps protect the mucous membrane of colon by decreasing its exposure time to
toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has
also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the
colon by binding to bile acids in the colon.
Oranges, like other citrus fruits, are an excellent source of vitaminC (provides 48.5 mg per
100 g, about 81% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods
rich in vitamin C helps the body develop resistance against infectious agents and scavenge
harmful, pro-inflammatory free radicals from the blood.
Orange fruit contains a variety of phytochemicals. Hesperetin, naringin, and naringenin are
flavonoids found in citrus fruits. Naringenin is found to have a bio-active effect on human
health as antioxidant, free radical scavenger, anti-inflammatory, and immune system
modulator. This substance has also been shown to reduce oxidant injury to DNA in-vitro
studies. Total antioxidant strength (ORAC) of oranges (navel variety) is 1819 mol TE/100 g.
Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such
as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds
have been known to have antioxidant properties. Vitamin A is also required for maintaining
healthy mucus membranes and skin and essential for healthy vision. Consumption of natural
fruits rich in flavonoids help human body protect from lung and oral cavity cancers.
It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates.
These vitamins are essential in the sense that the human body requires them from external
sources to replenish.
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 pressing effects of sodium.
Citrus fruits, as such have long been valued for their wholesome nutritious and antioxidant
properties. It is scientifically established fact that citrus fruits especially oranges by virtue of their
abundance in vitamins, antioxidants, and minerals can benefit in many ways. Moreover, it is now an
acknowledged fact that the other biologically active, non-nutrient compounds in the citrus fruits such
as phyto-chemical antioxidants, soluble and insoluble dietary fiber helps in cutting down cancer risk,
chronic diseases like arthritis, obesity, and coronary heart diseases.
Selection and storage
Orange fruit season begins from October and lasts until February. Mature fruits generally harvested
from the tree using machines, and thus may sustain minor, superficial injuries. Such small abrasions
on the fruit surfaces, however, do not influence the quality of the fruit.
In the stores, buy fresh fruits that feature firm, yet yield to gentle pressure but bounce immediately.
Fresh oranges have bright color, devoid of any wrinkles on the skin, should feel heavy for their size,
and impart sweet aroma. Avoid any overtly soften fruits with spots and mold as they tend to perish
early.
Oranges can be kept at room temperature for a week or so. They can keep well for up to two weeks
inside the fruit/vegetable compartment of the home refrigerator. Keep them loose in a fruit container
and place in cool place away from excessive humidity as they tend to catch mold infection early.
Store freshly squeezed orange juice inside the refrigerator for later use. Store dried orange zest in
cool, dry place in an airtight glass container away from moisture.
Preparation and serving tips
Juicy carpels, inside the
fruit.
Orange
fruit juice.
Oranges can be carried wherever you go without much cumbersome. Fresh oranges can be eaten at
anytime, anywhere; just wash them under running water to remove surface dirt and any pesticide
residues, peel the skin, and enjoy!
To prepare, 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. They usually eaten this way. You
can also slice the fruit horizontally into two halves and scooping out sections with a spoon.
Orange fruit juice is a well cherished drink all over the world. Wholesome fruit, however, may be a
more healthier option since it carries high fiber and antioxidants.
If you wish to go for fresh orange juice, then prepare it yourself at home instead of commercial drinks
which may contain preservatives and artificial colorants. Bring the juice to room temperature if kept
inside the refrigerator.
The outermost part of the rind can be grated using a zester. This orange zest also have many
culinary values for its flavorful oil glands.
Here are some Serving tips:
Orange fruit sections are a great addition to green and fruit salads.
Orange fruit juice can be a refreshing intra-day drink.
The fruit is also used in the preparation of desserts, jams, and jellies.
Orange zest (peel) is also employed in preparation of popular dishes as flavoring agent.
Dried orange blossoms and leaves can be used in herbal tea.
Reference: http://www.nutrition-and-you.com/orange-fruit.html
