The beloved fruit that gave the colour orange its name is bursting with vitamin C, and also provides folate, potassium, thiamin (B1), fibre (including soluble pectin), beta-carotene and flavonoids such as hesperidin.
Wellness
This juicy fruit is perennially popular for its striking colour, sweet and tangy juiciness and genuine nutrition. Here is what it brings to a balanced diet:
Immune health One medium orange provides more than a full day’s vitamin C for most adults, which supports the normal function of your immune system. Regular vitamin C may slightly shorten colds, though it won’t prevent them.
Heart health The soluble fibre and hesperidin in oranges may help lower cholesterol, and potassium helps regulate blood pressure. Oranges are naturally sodium-free and almost fat-free.
Healthy blood Vitamin C helps your body absorb iron from plant foods, so an orange with a lentil or spinach meal is a smart pairing.
Antioxidants Vitamin C, carotenoids and citrus flavonoids help protect your cells from everyday oxidative stress. Diets rich in citrus fruit are linked with a lower risk of some cancers and heart disease.
Kidney health The citrate in oranges and orange juice may help reduce the risk of some types of kidney stones.
Blood sugar Whole oranges have a low glycaemic index (around 40), so they are a great fruit choice for people managing diabetes. Choose the whole fruit over juice.
Digestive health A medium orange has around 3 grams of fibre, which helps keep you regular.
Bones, gums and joints Vitamin C is needed to make collagen, the framework of bones, cartilage, ligaments and healthy gums.
Pregnancy Oranges provide folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
A note on “alkalising” You may read that oranges “alkalise” the body. Your body keeps its blood pH tightly controlled no matter what you eat, so enjoy oranges for their nutrition, not to change your pH.
Beauty
Antioxidant properties Vitamin C helps your body make collagen for firm, radiant skin, and protects skin from free radical damage. Orange peel and zest also make a fragrant addition to DIY body scrubs.
Weight management
Energy Oranges make a perfect pre-workout snack for a quick, natural energy boost.
Fibre One medium orange contains around 3 grams of fibre, helping you feel full and satisfied.
Low in kilojoules A medium orange has only around 260 kJ (62 calories), no sodium and almost no fat.
Cooking with oranges
There is nothing quite like keeping it simple and sinking your teeth into a sweet and tangy orange and gleefully letting its juice dribble down your throat and chin, my best tip is in the skin, its fantastic for cooking with great health benefits, personally I peel the skin away and reserve in olive oil in my fridge that way I always have zest on hand when I need it and a handful added to your favorite hot pot, curry or soup adds an extra component of healthy flavor. The peel is rich in fibre and in flavonoids such as tangeretin and nobiletin, which researchers are studying for their anti-inflammatory properties. Keep zest stored in oil in the fridge and use it within a few days, or freeze strips of zest for longer.
If you want to try an oldie but a goodie, oranges make for incredible marinades and sauces for your favorite lean proteins. Try this Chicken and orange dish on for size:
Juice and zest one orange into a bowl and set aside. Combine 2 Tbsp of buckwheat flour and ¼ tsp salt and pepper each into another bowl, dredge four skinless boneless chicken breasts in the mixture and pan-fry in some peanut oil over medium heat for 4-5 minutes per side. Remove the chicken to a plate and keep warm. In that same pan, add 1 cup of green ginger wine and let burn off for a minute. Take the remainder of the flour, 1 cup of chicken broth, the orange juice and zest, ½ cup of raisins, 2 tbsp of honey, a tiny pinch of cinnamon and ¼ tsp salt and add to the pan. Bring to a rolling boil, reduce to a simmer, return the chicken breasts to the pan and let them soak up all that thickening sauce for a good ten minutes. This outrageously delicious concoction is terrific served over black rice, quinoa and a smashing of your favorite seasonal salad ingredients and a dollop of Greek style yogurt.
Poach them in your favorite spices, I love them with star anise, cinnamon and five spice and ricotta cream.
Stuff the middle of your roast bird whatever it is, with orange and squeeze the delectable juices into your sauce.wrap in prosciutto and roast with green olives, currants and almonds.
Zest up your salads add fennel, watercress, beetroot and some Australian Aniseed Myrtle spice and pomegranate seeds for great tasting Zing.
For a sweet and satisfying treat, particularly quenching on a hot summer’s day, whip up a healthiness version of the classic Orange Julius, which is essentially a cross between a smoothie and a milkshake. In a blender, add 3/4 cup of frozen orange juice, 1 cup of coconut or milk kefir, 1 tsp chia seeds, ½ cup of water, ¼ cup of Manuka honey, 1 tsp of vanilla extract, 1/4 tsp. baking soda and 1.5 cups of ice cubes and blend until smooth and frothy. Enjoy!
“A man ought to carry himself in the world as an orange tree would if it could walk up and down in the garden, swinging perfume from every little censer it holds up to the air.” ~Henry Ward Beecher
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
