The orange is the fruit of the citrus species Citrus × sinensis in the family Rutaceae, native to China. It is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange. The sweet orange reproduces asexually, varieties of sweet orange arise through mutations.
There are over 10 Orange trees varieties.
Blood orange
Crimson flesh bursting with staining juice is the trademark of this popular citrus. There are three types — Moro, Tarocco and Sanguinello — with a flavor that ranges from tart to semi-sweet depending on the type and season. Because of its unique color, the blood orange is often incorporated into recipes, from cocktails to preserves.
Cara Cara
The Cara Cara navel orange, or red-fleshed navel orange, is an early-to-midseason navel orange believed to have developed as a spontaneous bud mutation on a Washington navel orange tree.
Clementine
A clementine is a tangor, a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange, named for its late 19th-century discoverer. The exterior is a deep orange colour with a smooth, glossy appearance.
Golden Nugget Mandarin
The Gold Nugget tangerine, botanically classified as Citrus reticulata, is well known as a late season variety, and is named for its appearance. The Gold Nugget is a mandarin hybrid, a cross between two non-commercial breeding varieties, the wilking and kincy mandarins.
Heirloom navel
Like the name suggests, this is the navel that made the citrus industry anindustryin California. And unlike the standard navel orange, which you will find in grocery stores year round, the heirloom is available only in the winter and early spring months.
Murcott Mandarin
The Murcott is a tangor, or mandarin–sweet orange hybrid. The Murcott arose out of citrus pioneer Walter Tennyson Swingle's attempts to produce novel citrus hybrids. Its seed parent has been identified as the King tangelo; the pollen parent remains to be identified .
Ruby Red grapefruit
The grapefruit is a subtropical citrus tree known for its relatively large sour to semi-sweet, somewhat bitter fruit. Grapefruit is a citrus hybrid originating in Barbados as an accidental cross between the sweet orange and pomelo, both of which were introduced from Asia in the seventeenth century.
Seville sour orange
This variety is sometimes called the bitter orange and commonly used in the production of marmalade. The Seville is tart and grown throughout the Mediterranean. It’s also the a key ingredient in the orange-flavored liqueur Triple Sec.
Tangerine
As mentioned, the tangerine is a close cousin to the clementine. They’re small, sweet and very snackable (which is why you likely found these packed in your lunch as a child). The big difference is sweetness — the tangerine has less — and seeds. The tangerine has more seeds.
White grapefruit
White grapefruit, which has a very thin skin and lots of juicy flesh, is one of the sweeter types of grapefruit and is very popular for breakfast. The juice of the white grapefruits often used in cooking, desserts, and in beverages. ... Pink, Ruby Red and other types of grapefruits also have their own distinctive hues.
Oranges Nutrition Facts and Health Benefits
Oranges are among the world's most popular fruits.
Also called sweet oranges, they grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits.
Their true origin is a mystery, but the cultivation of oranges is thought to have started in eastern Asia thousands of years ago.
Today, they are grown in most warm regions of the world and consumed either fresh or as juice.
Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits.
This article explains everything you need to know about oranges.
1. Nutrition facts
Here are the nutrients in about half of a large orange (100 grams)
Calories: 47
Water: 87%
Protein: 0.9 grams
Carbs: 11.8 grams
Sugar: 9.4 grams
Fiber: 2.4 grams
Fat: 0.1 grams
- Carbs
Oranges are mainly composed of carbs and water, with very little protein and fat and few calories.
Simple sugars — such as glucose, fructose, and sucrose — are the dominant form of carbs in oranges.
They are responsible for the fruit’s sweet taste.
Despite their sugar content, oranges have a low glycemic index (GI) of 31–51 .
This is a measure of how quickly sugar enters your bloodstream after a meal.
Low GI values are associated with numerous health benefits .
Oranges’ low GI is explained by their high polyphenol and fiber content, which moderates the rise in blood sugar .
- Fiber
Oranges are a good source of fiber. One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI) .
The main fibers found in oranges are pectin, cellulose, hemicellulose, and lignin.
Dietary fiber is associated with many beneficial health effects, including improved digestive health, weight loss, and cholesterol .
Summary Oranges are primarily made up of carbs and water. They’re also a good source of fiber, which may support digestive health.
2. Vitamins and minerals
Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, folate, and potassium.
Vitamin C. Oranges are an excellent source of vitamin C. One large orange provides over 100% of the RDI .
Thiamine. One of the B vitamins, also called vitamin B1, thiamine is found in a wide variety of foods.
Folate. Also known as vitamin B9 or folic acid, folate has many essential functions and is found in many plant foods.
Potassium. Oranges are a good source of potassium. High intake of potassium can lower blood pressure in people who already have high levels and may reduce your risk of heart disease .
Summary A number of vitamins and minerals are found in oranges, including vitamin C, thiamine, folate, and potassium.
3. Other plant compounds
Oranges are rich in various bioactive plant compounds, which are believed to be responsible for many beneficial health effects.
The two main classes of antioxidant plant compounds in oranges are carotenoids and phenolics (phenolic compounds).
- Phenolics
Oranges are an excellent source of phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.
Hesperidin. A citrus flavonoid that is one of the main antioxidants in oranges, hesperidin is associated with several health benefits .
Anthocyanins. A class of antioxidant flavonoids, anthocyanins are responsible for the red flesh of blood oranges.
- Carotenoids
All citrus fruits are high in carotenoids antioxidants, which are responsible for their rich color.
Beta-cryptoxanthin. This is one of the most abundant carotenoid antioxidants in oranges. Your body converts it into vitamin A.
Lycopene. An antioxidant found in high amounts in red-fleshed navel oranges (Cara cara oranges), lycopene is also found in tomatoes and grapefruit. It has various health benefits .
- Citric acid
Oranges and other citrus fruits are high in citric acid and citrates, which contribute to their sour taste.
Research indicates that citric acid and citrates from oranges may help prevent kidney stone formation .
Summary Oranges are a rich source of several plant compounds that are responsible for many of their health benefits.
4. Health benefits of oranges
Human and animal studies indicate that regular consumption of oranges is beneficial for health.
- Heart health
Heart disease is currently the world's most common cause of premature death.
Flavonoids — especially hesperidin — in oranges may have protective effects against heart disease .
Clinical studies in humans note that daily intake of orange juice for four weeks has a blood-thinning effect and may reduce blood pressure significantly .
Fibers also seem to play a role. Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels .
Taken together, it is likely that regular consumption of oranges may help lower your risk of heart disease.
- Kidney stone prevention
Oranges are a good source of citric acid and citrates, which are believed to help prevent kidney stone formation.
Potassium citrate is often prescribed to patients with kidney stones. Citrates in oranges seem to have similar effects .
- Anemia prevention
Anemia is a condition characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen. It is often caused by iron deficiency.
Although oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid.
Both vitamin C and citric acid can increase your body’s absorption of iron from the digestive tract .
When eaten with iron-rich food, oranges may help prevent anemia.
Summary Oranges may benefit heart health and help prevent kidney stones. While not rich in iron, they may also protect against anemia by increasing your iron absorption.
5. Whole oranges vs. orange juice
Orange juice is a popular drink throughout the world.
One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber .
One cup (240 ml) of pure orange juice has a similar amount of natural sugar as 2 whole oranges and is much less filling .
As a result, fruit juice consumption can often become excessive and may contribute to weight gain and health problems .
This applies especially to juice that contains added sugar.
Although quality orange juice can be healthy in moderation, whole oranges are generally a much better choice.
Summary Eating whole oranges is healthier than drinking orange juice. Fruit juices tend to be high in sugar and not as filling as whole fruit.
6. Adverse effects
Oranges don't have many known adverse effects.
Some people have an orange allergy, but this is rare.
For people who experience heartburn, consumption of oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C).
Summary Some people are allergic to oranges, and their acidity may increase the symptoms of heartburn. However, oranges pose few health risks overall.
The bottom line
Oranges are among the world's most popular fruits, as they’re both tasty and nutritious.
They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.
For this reason, they may lower your risk of heart disease and kidney stones.
Put simply, this bright citrus fruit is an excellent addition to a healthy diet.
Comments