Orange -Nutritional & Health Benefits
Today it is the turn of orange 😊 – my dad’s most favorite fruit.
I really like oranges because I feel like they lead double lives – the flavor of the juice is sweet and at the same time sour and the peel has such a bitter and zesty flavor. But both are so unique and full of aromas.
Before I start analyzing why eating orange is good for you, I was thinking to try something new this time. I will write a shorter post with the nutritional and health benefits in bullet points and I will ask you to vote which format you prefer: long or short posts 😉?
So, let’s do it. 😊
Whenever we say orange, we think of vitamin C, but let’s see what all the benefits of consuming orange are:
- Vitamin C is known to boost the immune system but also it contributes to iron absorption and reduce or reverse the risk of anemia.
- Oranges are an excellent source of other vitamins and minerals, like thiamin, folate, and potassium.
- Oranges are packed with antioxidants called carotenoids and phenolics.
- Oranges are made up (mainly) of simple sugars and fibers. The high content of fibers contributes to the low glycemic index, which moderates the rise of blood sugar.
- Oranges contain citric acid and citrates, which help prevent kidney stone formation.
Wow! I did it! I kept it short.
Now, I would really like to bring up a topic that I am often asked:
Whole orange or Fresh Orange Juice? And why?
Orange juice contains fewer fibers and therefore is more likely to increase your glycemic index. A cup of orange juice (240ml) has a similar amount of natural sugar as 2-3 oranges plus it scores lower on the satiety index. Whole oranges are a much healthier choice but having said that fresh orange juice is of course beneficial, as long as it is consumed in moderation.
To sum up, oranges are an excellent food with outstanding health and nutritional benefits and they are a great addition to a balanced diet. But keep in mind that it is better to eat your orange than drink it.