A single piece gives you all the vitamin C you need in a day
Oranges are a fruit belonging to the citrus group. They are obtained from the sweet orange tree, bitter orange tree and other varieties of this tree.
This fruit contains a large amount of water and electrolytes, which makes it an excellent option to hydrate the body, especially in the summer. This is especially true if you squeeze it into juice.
The scientific name of the orange is Citrus x sinensis and belongs to the Rutaceae family.
Although Greek mythology links the golden fruits of the Garden of the Hesperides with oranges, this citrus fruit originates not in Europe, but in East Asia, about 4,000 years ago.
They were soon grown throughout the East and it was the Arabs who began growing oranges in Spain, in the Middle Ages. From Spain, they would spread throughout Europe. Later, it was Columbus who introduced this fruit to the Americas.
It contains vitamin C, vitamin A, vitamin B6, thiamine, folic acid, calcium, iron, magnesium, phosphorus and potassium.
Oranges are one of the main sources of vitamin C, with a content of 135 mg per 100 gr. of fruit. A single piece gives you all the vitamin C you need in a day.
Vitamin C is essential for the immune system, helps iron absorption and collagen production, is an antioxidant and improves skin health.
Vitamin A is also present in oranges, with an amount of 240 IU in a medium-sized orange. This vitamin is very important for eye and skin health.
Oranges are also rich in vitamin B1 (thiamine) and vitamin B9 (better known as folic acid), both of which are very important for the nervous system.
Blood oranges, so called due to their reddish colour, are rich in beta-carotene.
Oranges are also rich in minerals, such as potassium, with an amount of 237 mg in a medium-sized orange. This mineral is important for heart health, blood pressure and muscle function.
This fruit also contains calcium, iron, magnesium and phosphorus, minerals essential for the health of the bones, muscles and cells.
Another advantage of oranges is that they are low in calories, with about 60 kcal in a medium-sized orange. They are low in fat and protein, and also have a high fibre content. As for the sugar content, oranges have about 12 grams per medium-sized orange, which is a more than acceptable amount of sugar.
Its high vitamin C content helps to strengthen the immune system and prevent infectious diseases. Therefore, a glass of freshly squeezed orange juice is one of the most popular and recommended home remedies to prevent colds and flu.
Vitamin C also helps to improve the absorption of iron in the body, so it is especially recommended for people suffering from anaemia.
Oranges are rich in antioxidants, such as carotenoids and flavonoids, which help prevent cell damage and reduce the risk of diseases such as cardiovascular disease.
Orange juice contains a high content of citric acid, so excessive consumption can irritate the stomach and increase the risk of ulcers. Therefore, it is important to consume them in moderation.
The most popular varieties for making juice are Valencia Late, Salustiana and blood oranges.
Orange cake, orange sponge and orange crumble are just three delicious orange-based dessert options.