Fruits

8 types of oranges and their properties – Learn about some of the benefits of this fruit

The orange , scientific name Citrus sinensis L., can be considered one of the most consumed fruits in the world. Primarily known for containing a rich amount of vitamin C, this round-shaped citrus fruit also has numerous health benefits.

Its origin comes from India, where, most likely, it arose from the crossing in antiquity between tangerine and a fruit named cimboa. It has an orange color and juicy pulp, being a mix between sweet and sour. The orange spread throughout Asia and then was taken to Europe by the Portuguese, where it eventually spread around the world.

An orange has an average of 62 calories, most coming from carbohydrates, so it is recommended for people on a diet. It also has dietary fiber and is rich in vitamin C, with 150% of the recommended amount per day. In addition, it contains vitamin A, copper, calcium, potassium and B vitamins. Its composition also includes phytonutrients, including flavanones, polyphenols, anthocyanins and hydroxycinnamic acids.

See more about the properties of orange:

  • Vitamin A: has an antioxidant action and helps to take care of eye health.
  • Vitamin C: helps fight infections, improves skin health and the body’s iron absorption, preventing anemia.
  • Magnesium: promotes the strengthening of the immune system, acting as an analgesic against stomach pain.
  • Flavonoids and beta-carotene : together with the fibers present in orange, fight bad cholesterol (LDL).
  • Trace elements: the presence of these substances in orange are allies in the treatment of depression and stress reduction.

WHAT ARE THE BENEFITS OF ORANGE

1.Benefits of orange in weight loss –  Orange is a highly recommended food for those who want to lose weight. This is because this fruit contains an amount of fiber that ends up making the body feel more satiated, preventing the consumption of more food.

Fiber also helps to regulate the bowel, which is beneficial for those who want to lose weight. Research has revealed that the consumption of vitamin C causes the body mass index to be reduced, which contributes to this aspect.

2. Benefits of oranges in caring for cardiovascular health –  As it is a fruit rich in fiber, cholesterol levels end up being lowered, which reduce the risk of a heart attack. Potassium decreases the chances of a stroke and also arrhythmias, reducing blood pressure and heart contractions.

The presence of antioxidants and vitamin C makes the consumption of this fruit help to prevent the action of free radicals in the blood, which causes the formation of plaques that can result in the occurrence of a stroke, heart attack and thrombosis.

3.Benefits of oranges in the treatment of type 2 diabetes –  Oranges are classified as a superfood for people with type 2 diabetes. The reason is because blood sugar and insulin levels are controlled by the presence of fiber in oranges. Despite this, it is important to be aware that the consumption of the fruit should be done in a moderate way, as excessive intake may cause blood glucose.

4.Benefits of oranges against rheumatoid arthritis –  According to a survey conducted in the United States, the daily consumption of orange juice reduces the risk of rheumatoid arthritis, due to the anti-inflammatory properties of the fruit .

5.Benefits of oranges in preventing kidney stones –  The consumption of orange juice, on average half a liter per day, reduces the pH of the urine. This is because citric acid is expelled in greater amounts. For this reason, the risks of the appearance of calcium oxalate crystals, responsible for the appearance of kidney stones, are reduced.

6.Benefits of oranges in protecting against cancer –  A survey conducted in Australia revealed that a diet made with a high intake of citrus fruits ends up protecting the body from the emergence of certain types of cancer, such as stomach, esophagus and mouth cancers. The phytochemical compounds that oranges contain also cause a reduction in the action of free radicals, which can contribute to the development of cancer.

In addition, another study showed that having a diet rich in oranges, whether fruit or juice, in the first years of life, decreases the chances of developing leukemia. The presence of flavonoids also reduces the chances of getting breast cancer.

ORANGE: EXISTING TYPES OF FRUIT

There is a huge variety of types of orange found today, being consumed as juice, mainly in breakfast and daily meals. It is also appreciated fresh and for the preparation of various desserts, such as cakes, jellies, jams, in addition to being used in savory recipes.

Discover the orange varieties:

  • Orange Pera –  This fruit variation has a sweet flavor and a smaller size compared to the others. Its use is indicated for the preparation of juices and also fresh .
  • Orange Bahia –  Also known as navel orange in its state of origin, Bahia, this orange is very easy to peel and has no seeds. It originated through a natural mutation and is generally used for salads.
  • Orange Lima –  Among the oranges, this is the one with the lowest acidity content. Its flavor is sweet and smooth. For this reason, it is the most suitable for people who have digestive problems and also for children.
  • Japanese Orange –  This fruit, despite being called “orange”, does not belong to the Citrus genus , but to Fortunella . Its size is reduced and has a sour taste, being consumed with the skin.
  • Orange Valencia –  It has an oval shape, with a thick skin and a very yellowish color. This orange is ideal for making juices. The juice flavor is strong and also sweet.
  • Withered leaf orange –  With an oval, flattened shape and thick skin, this orange variation has a sweet flavor juice. In general, it has a larger size than other oranges.
  • Orange Charmute –  This orange is also called Brotas Charmute, being a newer variation available on the market. As it is a very juicy fruit, it produces an abundance of juice and is very sweet. It is ideal to be consumed fresh , also presenting a low acidity.
  • Blood Orange – Blood  orange has a sweeter taste and more nutrients than more traditional oranges. Its daily consumption helps to reduce cholesterol, in addition to eliminating fats and controlling diabetes. In addition, when consuming this orange, health benefits are presented, such as a diuretic and laxative function, aid in combating rheumatism, calming action, antifebrile and anti-hemorrhagic. It is most consumed in the United States and also in European countries. This variation of orange in Brazil is generally grown in family orchards.

CONSUMING TOO MUCH ORANGE SHOULD BE AVOIDED

People who have disorders in the digestive system, such as gastritis and reflux, should consume oranges in a moderate way. In addition, as it is a source of potassium, it is necessary to be careful when using beta-blocker drugs, as it can cause a malfunction in the kidneys.

Consuming large amounts of oranges during the day can result in diarrhea, heartburn, headache, cramps and bloating.

As a source of sugar, it can also lead to weight gain when eaten in abundance and in conjunction with other sweet foods. However, when consumed in a moderate way, this fruit will bring numerous health benefits to your body.

ORANGE JUICE RECIPES TO LOSE WEIGHT

To enjoy the benefits of orange to lose weight, the ideal is to drink between 3 to 5 glasses of natural fruit juice daily, avoiding adding sugar. Processed juices are not recommended for this purpose, as they have a large amount of sugar in their composition.

Fiber and vitamin C will act to detoxify the body, cleaning the intestine and fighting fluid retention, which effectively helps in weight loss. But, remember that the effects will be more effective with a healthy and balanced diet. See how to prepare tasty and healthy juices.

ORANGE JUICE WITH CABBAGE

The combination of these two ingredients works very beneficially in reducing measurements, as it is a drink rich in vitamin C, fiber and folic acid. Furthermore, it is recommended to prevent anemia and colds.

Ingredients

  • 1 glass of orange juice
  • 1/2 butter cabbage leaf
  • ½ glass of water

Preparation mode

To prepare this juice, blend all ingredients in a blender. No need to strain. The sweat should be taken as soon as it is ready so that nutrients and properties are not lost. No need to add sugar.

ORANGE AND CARROT JUICE

Ingredients

  • 2 peeled and seedless oranges
  • 4 peeled carrots
  • 1 apple
  • 1 lemon juice
  • ginger chips
  • coconut water to taste

Preparation mode

Blend all the ingredients in a blender, until a homogeneous mass is formed. If you prefer, add ice cubes and it’s ready to serve. If you want to sweeten it, prefer to use honey.

ORANGE – NUTRITIONAL INFORMATION

Check below the nutritional information on average for an orange.

  • Calories: 62 kcal
  • Carbohydrates (15.4g)
  • Proteins (1.2g)
  • Fibers (3.1g)
  • Potassium (237 mg)
  • Vitamin C (69.7 mg)

Related articles:

Benefits and Properties of Orange Pera

Benefits and Properties of Orange Lima

Benefits and Properties of Orange Bahia

Benefits and Properties of Select Orange

Mango Benefits and Properties

Apple Benefits and Properties

Benefits and Properties of Banana

Strawberry Benefits and Properties

Pineapple Benefits and Properties

Benefits and Properties of Grape

Benefits and Properties of the Pear

Benefits and Properties of Quiuí

Benefits and Properties of Carrot

Tangerine Benefits and Properties

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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