Vitamin content and orange health benefits

Orange is a juicy fruit and a berry, because according to official data it is practically the same. The fact that fruit is healthy is known by many. But how it acts in the body, which is included in the composition in addition to vitamins. Calories and nutritional value, recommended doses for children and adults. Basic rules and norms of consumption, choice and conservation of citrus.

Chemical composition

In 100 grams of product it contains

  • 0. 9 g of protein;
  • 0. 2 g of fats;
  • 8. 1 g of complex carbohydrates, but easily digestible thanks to the ascorbic acid of its composition.

Orange substances when entering the body begin to arouse and increase the resources of the immune system, which is important in the low season for the lack of vitamins, the treatment of anemia and scurvy.

Other orange ingredients:

  • Water – 86. 8 g;
  • Dietary fibers – 2. 2 g;
  • Organic acids – 1. 3 g;
  • mono and disaccharides – 8. 1 g;
  • ashes – 0. 5 g.

Much of the orange contains vitamins, macromicroelements (sulfur, iodine, zinc, iron, fluorine, boron, cobalt, magnesium, calcium, potassium, sodium, phosphorus, chlorine). The cortex contains essential oils and pulp, phytoncidas.

Nutritional value and calories

The caloric content in 100 g is 40-45 kcal, although something may vary according to the variety. Pulp fruit is healthier than citrus juice, which lacks fiber.

When losing weight, women and men are also advised to eat ripe fruit, which has a lower proportion of carbohydrates in relation to proteins (unlike drinking).

Caloric content of citrus fruits with and without skin

Calories with skin – 43 kcal, without skin – 65 kcal. The nutritional value is low, but the fruit is fast for the stomach and removes thirst. The shell is excellent for preparing drinks to lose weight. With only 16 kcal per 100 g, orange is a basic food in the low calorie diet.

The composition of the orange is impressive but balanced. The fruit is a rich source of bioflavonoids, pectin and folic acid. It can be a ful l-fledged cure for viral and col d-related diseases, and for cancer prevention. If consumed in combination with Albedo, for example, it will have a powerful antioxidant effect on the body.

In dry fruit confit

100 g of dehydrated orange peels contain 301 kcal. Confited orange peels are a tasty and healthy delight. If it boils first and dries later, it is a great filling for biscuits. Caramelo can also be done as tasty and healthy candy, a dessert for children.

Orange is an ornament for any festive table. Covering the citrus peel with bitter chocolate you can make a wonderfully tasty chai tea dessert.

Caloric content of orange juice

100 g of freshly squeezed orange juice contain only 36 kcal. This drink is more appreciated directly than packaged after the pasteurization process, when a certain part of vitamins and ascorbic acid is lost.

Orange juice is a rich source of vitamin C. contains sucrose, important to nourish brain cells. The 100 g glycemic index of the drink is 50, so that people who have lost weight and are diabetic can take.

The drink contains folic acid, minerals (zinc, magnesium, calcium, iron, copper). However, it is recommended to drink orange juice only with full stomach and through a probe, so as not to damage the tooth enamel, avoid the destruction of the stomach walls and the intestines.

Tip the orange juice contains sugar, which can cause the settlement of sclerotic plaques in the blood vessels. It is important to take it in moderation.

Vitamin content

Orange citrus contains vitamins C and A, as well as:

  1. B1 (thiamine), which normalizes the operation of the nervous system and transforms proteins, fats and carbohydrates into energy
  2. B2 (riboflavin), which is essential for sight and increases hemoglobin production.
  3. B5 (Pantotenic acid) for hemoglobin and antibody synthesis, accelerating regeneration processes.
  4. B6 (pyridoxin) – actively contributes to the production of red blood cells and to hemoglobin synthesis.
  5. B9 (folic acid) – Nervous system development regulator in female embryos, normalizes the functions of the CNS.
  6. Vitamin PP that reinforces blood vessels, improves digestion. It has detoxifying properties, actively participates in the formation of vital hormones.

Information. Orange is an invaluable product for any diet, since it contains a whole complex of useful components.


The orange contains a large number of micro and macronutrients. Calcium, phosphorus, iron, zinc, magnesium:

  • They improve the functions of all the systems and organs of the body;
  • Increase appetite
  • produce energy;
  • detoxify the blood;
  • trigger rejuvenation processes;
  • Improves water-salt metabolism and the musculoskeletal system.

Magnesium normalizes the functioning of the nervous system, calcium and sodium accumulate mineral reserves in the body.

The properties of

The fruit begins to enrich the body with trace elements, minerals and vitamins of incalculable value, so it is widely used by adults and children in the treatment and prevention of many diseases.

  • Strengthens the immune system
  • normalizes metabolism
  • Cleaning of cholesterol blood
  • Elimination of constipation
  • thrombosis prevention;
  • Improvement of the cardiovascular system, gastrointestinal function;
  • Bone tissue strengthening
  • stabilization of blood pressure;
  • Increase in appetite;
  • Improvement of mood
  • Regulation of blood sugar levels
  • Reduction of cancer cell growth (thanks to vitamin C);
  • beneficial effects on the visual system;
  • prevention of renal and bile calculations.

Orange is excellent against colds and infections, anemia, constipation, scurvy, low acidity gastritis, arterial hypertension.

The bitter fruit is rich in phytoncidas that begin to have a natural antibiotic effect. The peel contains essential oils to calm the nervous system, relieve inflammation in the mouth

Orange peel can be used as an antimicrobial to cure wounds. If you prepare, masks can be applied to the face to eliminate wrinkles, improve skin condition.

Information The fruit has a pleasant fragrance, so your mood will improve if you cut the peel in slices, place them in bags and spread them through the room. Gradually the fragrance will begin to fade, releasing essential oils and exercising healing properties on the body.

Orange is known for its healing properties, so it can be used to treat infections and bleeding gums, to cure small wounds, cracks, cuts. The fruit normalizes blood pressure and accelerates metabolic processes. Improves the functioning of the endocrine system and favors weight loss.

The benefits of

In the fruit pulp – a large number of fitted, in the skin – essential oils. The pulp favors:

  • Prevent avitaminosis
  • stabilize blood sugar levels;
  • the restoration of the functions of the digestive, cardiovascular system;
  • normalize metabolic processes
  • Healing of superficial wounds in the body.

Many people throw the shells, and in vain. It is no less useful: it relieves fatigue and migraine, it gets rid of a bad mood. It is often used in aromatherapy due to its high content in essential oils.

The orange peel is a natural remedy against colds and diseases of the upper respiratory tract. If a decoction of the immature fruit is prepared, an excellent astringent is obtained, which can be indispensable for women with abundant menstruations, uterine bleeding.

Orange peel decoction helps with lead poisoning. Its vitamin composition treats gout, liver diseases, scurvy, constipation and hypertension.

Note. It has been shown that freshly squeezed orange juice is very beneficial. If you squeeze it from acidic fruit, it is a tool with antiviral, antiallergic, ant i-inflammatory properties. It is used to reduce the frequency of epilepsy attacks, clean cholesterol blood and prevent thrombosis.

Orange is an excellent remedy for cancer prevention

For the women

Folic acid – One of the virtues of orange composition, a vital substance for women in pregnancy to avoid the development of neur o-psychiatric disorders in the fetus and to prevent birth defects, involuntary abortions. Vitamin C (ascorbic acid) begins to protect the skin of women from irritation, the liquidation of wrinkles and eczema, and stops the aging process.

Citrus consumption is recommended to women who follow diets that avoid weight gain and exhaustion of the organism. All this is due to the unique combination of useful vitamins and elements contained in this lo w-calorie fruit. For example, vitamin B2 regulates the menstrual cycle in women and relieves pain. Vitamin C faces infectious diseases, increases flu and colds, beginning to have immunomodulatory properties.

Pregnant women are advised to eat fresh orange fruit to prevent the uterine tone from increasing and to have a soft laxative effect. The fruit contains essential oils, so it is safe to improve its mood, eliminate toxicosis symptoms in early and late pregnancy.

Of course, orange is a strong allergen, like any other citrus. It can cause vomiting, nausea and eruptions in the body. Allergic women should avoid or consult their doctor prior to reduce the daily dose, that is, no more than 2 fruits per day.

During breastfeeding, orange saturates the breast milk of valuable vitamins and enhances its flavor. This is important to reinforce the baby’s immune system. You have to introduce children in complementary foods gradually, checking the skin behavior after eating each slice.

For men

Citrus fruits are a lo w-calorie product, so they will avoid the accumulation of cholesterol and blood sugar, will begin to reinforce immunity, fight constipation and irritate intestinal peristaltism.

For men, it is recommended to consume the product with the shell, so fat deposits are not formed in the abdomen and back. Also include in the daily diet, so that vitamin composition produces healthy sperm, increases its performance and activates its vitality.

Orange fruit reduces the risk of congenital anomalies in future male children and prevents genetic mutations in sperm. For healthy men, vitamin composition is an excellent means to enrich seminal fluid, increasing fertilization capacity.

For children

Familiarizing children with orange is only from 1 year old, gradually introducing it into the juic e-shaped diet, diluted with water (1×1). Children should receive 1 tablespoon, observing the reaction of the body. If the eruption in the body and face does not appear, the dose can be increased safely and little by little.

Sunflower fruit is allergenic, so you have to be very careful. However, the benefits of this fruit for children are irreplaceable:

  • Vitamin C avoids the leaching of the calcium of the bones;
  • Calcium develops bones
  • pectin normalizes the digestive system;
  • Ascorbic acid reinforces the immune system.

It is a fact. It is the orange fruit that increases appetite when babies are irritable and refuse to eat. The main thing is to start with a slice every time. If there is no individual intolerance and allergies, then increase the dose gradually, and so up to 1 fruit a day at the age of 5-6 years.

Possible damage and contraindications

The juicy fruit of orange has many unique properties, but excessive consumption instead of benefits can cause great damage. It is important to remember that the product is highly allergenic (especially concentrated juice) and can cause allergic reactions in the body. Ascorbic acid in excessive intake will cause an ulcer and worsen gastritis.

It is not advisable to drink orange juice without straw, since it can damage the teeth, destroy enamel and accelerate the development of caries due to light sugar and the acids of its composition. Limited doses are recommended for overweight or diabetic people, when it is better to give preference to a less caloric product – a bitter orange.

Fruit consumption without measure has a negative effect on kidneys, intestines and stomach. The fruit contains a high concentration of sugars that, instead of being good for health, can make more kilos.

Unconditional contraindications for when orange should not be taken with irritating properties:

  • gastric ulcer, 12 duodenal ulcer;
  • gastritis with hyperacidity;
  • hepatitis;
  • cholecystitis;
  • acute nephritis;
  • Inflammatory intestinal disease in exacerbation phase.

Basic rules and rules of consumption

In order for fruit to benefit and do not damage the women’s agency, Men Children are important to consider the rules, the rules of consumption per day:

  • For children in the first knowledge period of 1 year – 1 slice;
  • at the age of 5-6 years – 1 ripe fruit;
  • For adults and to replace the body with useful substances – 2-3 oranges a day.

In the low season for colds, it can increase to 4 per day. The norm for pregnant women is 2 fruits per day.

The optimal dose for a healthy adult is 2 medium oranges or 1 fruit and juice (0. 5 cup).

Information the healthiest are small fruits, which can be eaten fresh with skin or dry.

The chemical composition of citrus fruits is unique, simply indispensable for the prevention of hypovitaminosis, the maintenance of skin youth, the strengthening of the immune system and vascular walls, the normalization of blood pressure and circulation.

Fruit calms, tones and vigorizes, and relieves fatigue. However, people with ulcers, gastritis with high acidity, diabetes should take it with caution and in small doses.

How to choose oranges

There are two important things to consider when choosing an orange: smell and color. A strong fragrance is a sign that the fruit is ripe and fresh. The normal skin color is yellowish or orange red. It depends on the variety.

Green oranges are not mature and probably are not sweet. Its size can vary according to the country of origin (Morocco, Spain, Turkey). Its weight ranges between 100 and 300 grams. The largest pieces are surely more caloric and harmful, they contain a lot of water and irritating acids.

To choose a really juicy and healthy fruit, buy it in the market in winter or spring. But the moment of maturation of citrus fruits varies from one country to another. In the south, the harvest is from April to March; In America and Europe, from November to March.

Of course, shipments from abroad arrive throughout the year, so arrivals in summer and winter can be of equal quality.

Tip: If you buy seasonal oranges, it is much more likely to get the lowest product in calories, tasty and healthy.

How to keep oranges well?

The optimal temperature of conservation at home is +5 +7 ° C, that is, in the refrigerator on the lower shelf or in a fresh room for a maximum of 2 weeks. The fruit, slightly greenish, can be kept up to 6 months, as it will gradually mature.

It is advisable to wrap each fruit with a paper towel, stack them orderly in boxes and place them in wineries with a humidity of 80-90%. At home, it is better to keep it on the lower shelf of the refrigerator and for no more than 10 days. Over time, the fruit will continue to dry and lose its flavor.

It can be kept at room temperature for no more than 5 days. The optimal conservation temperature is 1 to 2 degrees for orange fruit and 3 to 4 degrees for yellow. Citrus fruits reinforce the immune system and put in a good mood. The main thing is to use it in moderation, correctly and not to the detriment of your health. The optimal conservation temperature at home is +5 +7 ° C, that is, in the refrigerator on the lower shelf or in a fresh room for a maximum of 2 weeks. The fruit, slightly greenish, can be kept up to 6 months, as it will gradually mature.

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