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ORANGES
Oranges are one of the best fruits for eating raw and juicing; they are wonderful in salads and cooking, too.
Oranges are one of the best-known citrus fruits, and have been prized for more than 4,000 years. The first oranges arrived in Persia, Egypt, Spain, and Africa from Asia by way of ancient Arab trade routes. The fruit originated in China, but because of its perishability only became a common household fruit in the United States during the last century with the development of modern transportation.
Varieties
Oranges fall into three categories: bitter, loose-skinned (like mandarin oranges), and sweet; each type has many individual varieties.
Sweet oranges are used chiefly for juicing or eating. They include the Valencia, Navel, and Temple oranges. The Navel orange, which is grown in California, is considered an eating orange, since its sweet pulp tends to turn a little bitter when the juice is exposed to air. Valencia oranges are enjoyed for both eating and juicing, although commercially the Valencia is considered the best juicing orange. An orange hybrid bearing an orange and red rind with red flesh is called blood orange. The Temple orange, named after the man who created it, is a flavorful orange-tangerine hybrid. Bitter oranges, also known as Seville oranges, are named after the Spanish city of the same name. They are seldom seen in markets and are used chiefly for marmalade or for their peel (in liqueurs). Blood oranges are seen much more frequently.
Preparation, uses, and tips
An orange is one of the best fruits for eating raw and juicing. It has a great range of uses, from an ingredient in salads and frozen desserts to marmalade, pastry making, and cooking, including using the peel to extract essential oil. Orange flower water is distilled from the tree blossoms, and is used in Indian cooking. The fruit and its grated zest can be added to punch and cakes as a garnish, and segments are also served with seafood. For a unique presentation, try using the deep red flesh of blood oranges, with its hint of raspberry taste. Bitter oranges are used to make marmalade, jam, jelly, syrup, and sauce. Their bitter zest lends the hint of orange to the alcoholic liqueurs Curaçao, Cointreau, and Grand Marnier.
Nutritional Highlights
Orange, 1 large
Calories: 86
Protein: 1.7g
Carbohydrate: 21.6g
Total Fat: 0.22g
Fiber: 4.4g
*Excellent source of: Vitamin C (97.8mg)
*Good source of: Thiamine (0.16mg), and Folate (55mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and concerns
Allergies and sensitivities (food and chemical)
A low-allergen diet, also known as an elimination diet, is often recommended to people with suspected food allergies in order to find out if avoiding common allergen foods gives relief from symptoms. This diet eliminates foods and food additives considered to be common allergens, including citrus fruits. Some popular books offer guidance to people who want to attempt this type of diet. Most elimination diets are quite restrictive and increase the likelihood of nutritional deficiencies. A successful elimination diet is usually followed by reintroduction of eliminated foods one at a time, to see which ones are truly allergens for the individual person and therefore need to be eliminated indefinitely. Strict avoidance of allergenic foods for a period of time (usually months or years) sometimes results in the foods no longer causing allergic reactions. Restrictive elimination diets and food reintroduction should be supervised by a qualified healthcare professional.
Allergy to foods and food additives is a common cause of hives, especially in chronic cases. Citrus fruits are among those foods most commonly reported to trigger hives. Numerous clinical studies demonstrate that diets that are free of foods that commonly trigger allergic reactions typically produce significant reductions in symptoms in 50–75% of people with chronic hives. People with hives should investigate the possibility that food allergies are causing their problem by consulting with a doctor.
Citric acid is found in citrus fruits and may also protect against kidney stone formation. Lemons are the best food source commonly available. One preliminary trial found that drinking 2 liters (approximately 2 quarts) of lemonade per day improved the quality of the urine in ways that are associated with stone prevention. Lemonade was far more effective than orange juice. The lemonade was made by mixing 4 oz lemon juice with enough water to make 2 liters. The smallest amount of sweetener possible should be added to make the taste acceptable. Further study is necessary, however, to determine if lemonade can prevent recurrence of kidney stones.
Health benefits and
concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit.
Read about health benefits and concerns for
fruit for a full description.
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