Orange
Oranges are one of the most popular fruits around
the world. While they are delightful as asnack or as a recipe ingredient, for many Americans, it is
their juice that is most associated with good health,
having a reputation for being an integral part of a healthy breakfast.
Oranges are round citrus fruits with
finely-textured skins that are, of course, orange in color just like their
pulpy flesh. They usually range from about two to three inches in diameter.
Oranges are classified into two general
categories—sweet and bitter—with the former being the type most commonly
consumed. Popular varieties of the sweet orange (Citrus sinensis)
include Valencia, Navel and Jaffa oranges, as
well as the blood orange, a hybrid species that is smaller
in size, more aromatic in flavor and has red hues running throughout its flesh.
Bitteroranges (Citrus aurantium) are oftentimes
used to make jam or marmalade, and their zest serves as the flavoring for
liqueurs such as Grand Marnier and Cointreau.
Nutritional value per 100 g (3.5 oz)
Energy 197
kJ (47 kcal)
Carbohydrates 11.75
g
Sugars 9.35 g
Dietary fiber 2.4 g
Fat 0.12 g
Protein 0.94
g
Vitamins
Vitamin A equiv. (1%)
11 μg
Thiamine (B1) (8%)
0.087 mg
Riboflavin (B2) (3%)
0.04 mg
Niacin (B3) (2%)
0.282 mg
Pantothenic acid (B5) (5%)
0.25 mg
Vitamin B6 (5%)
0.06 mg
Folate (B9) (8%)
30 μg
Choline (2%)
8.4 mg
Vitamin C (64%)
53.2 mg
Vitamin E (1%)
0.18 mg
Minerals
Calcium (4%)
40 mg
Iron (1%)
0.1 mg
Magnesium (3%)
10 mg
Manganese (1%)
0.025 mg
Phosphorus (2%)
14 mg
Potassium (4%)
181 mg
Zinc (1%)
0.07 mg
Other constituents
Water 86.75
g
Possible health benefits
Blood
pressure
Maintaining
a low sodium intake is essential to lowering blood
pressure, however increasing potassium intake may be just as important because of
its vasodilation effects. According to the National Health and Nutrition
Examination Survey, fewer than 2 percent of US adults meet the daily 4700 mg
recommendation.
Also of
note, a high potassium intake is associated with a 20 percent decreased risk of
dying from all causes.
Heart
health
The
fiber, potassium, vitamin C and choline content in oranges all support heart
health. An increase in potassium intake along with a decrease in sodium intake
is the most important dietary change that a person can make to reduce their
risk of cardiovascular disease, according to Mark Houston, M.D, M.S, an
associate clinical professor of medicine at Vanderbilt Medical School and
director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
In one
study, those who consumed 4069 mg of potassium per day had a 49 percent lower
risk of death from ischemic heart disease compared with those who consumed less
potassium (about 1000 mg per day).
High
potassium intakes are also associated with a reduced risk of stroke, protection
against loss of muscle mass, preservation of bone mineral density and reduction
in the formation of kidney
stones.
Skin
The
antioxidant vitamin C, when eaten in its natural form (as in an orange) or
applied topically, can help to fight skin damage caused by the sun and
pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a
vital role in the formation of collagen, the
support system of your skin.
Interesting
Orange Facts:
·
Oranges are the largest
citrus crop in the world.
·
Brazil produces more
oranges than any other country.
·
Navel Oranges are named
after the belly button shape near the bottom.
·
About 25 billion oranges
are grown each year in America.
·
In the 18th century
British sailors took sauerkraut and citrus fruits on the ships to prevent
scurvy.
·
Florida produces about
70 percent of the total U.S. crop, and 90 percent of its production goes to
make juice.
·
In Queen Victoria’s day,
oranges were given as Christmas gifts in England.
·
Two most common
varieties of oranges are Navel and Valencia oranges.
·
Orange is the
world’s third favorite flavor after chocolate and vanilla.
0 comments:
Post a Comment