Oranges
An orange—specifically, the sweet orange—is the citrus fruit Citrus sinensis (syn. Citrus aurantium L. var. dulcis L., or Citrus aurantium Risso) and its fruit. The orange is a hybrid of ancient cultivated origin, possibly between pomelo (Citrus maxima) and tangerine (Citrus reticulata). It is a small flowering tree growing to about 10 m tall with evergreen leaves, which are arranged alternately, of ovate shape with crenulate margins and 4–10 cm long. The orange fruit is a hesperidium, a type of berry.
Oranges originated in Southeast Asia. The fruit of Citrus sinensis is called sweet orange to distinguish it from Citrus aurantium, the bitter orange. In a number of languages, it is known as a "Chinese apple" (e.g. Dutch Sinaasappel, "China's apple", or "Apfelsine" in German). The name is thought to ultimately derive from the Dravidian word for the orange tree, with its final form developing after passing through numerous intermediate languages.
All citrus trees are of the single genus Citrus, and remain largely interbreedable; that is, there is only one "superspecies" which includes grapefruits, lemons, limes and oranges. Nevertheless, names have been given to the various members of the genus, oranges often being referred to as Citrus sinensis and Citrus aurantium. Fruits of all members of the genus Citrus are considered berries because they have many seeds, are fleshy and soft, and derive from a single ovary. An orange seed is called a pip. The white thread-like material, attached to the inside of the peel is called pith.
Persian orange
The Persian orange, grown widely in southern Europe after its introduction to Italy in the 11th century, was bitter. Sweet oranges brought to Europe in the 15th century from India by Portuguese traders, quickly displaced the bitter, and are now the most common variety of orange cultivated. The sweet orange will grow to different sizes and colours according to local conditions, most commonly with ten carpels, or segments, inside.
Portuguese, Spanish, Arab, and Dutch sailors planted citrus trees along trade routes to prevent scurvy. On his second voyage in 1493, Christopher Columbus brought the seeds of oranges, lemons and citrons to Haiti and the Caribbean. They were introduced in Florida (along with lemons) in 1513 by Spanish explorer Juan Ponce de Leon, and were introduced to Hawaii in 1792.
Navel orange
A peeled sectioned navel orange. The underdeveloped twin is located on the bottom right.A single mutation in 1820 in an orchard of sweet oranges planted at a monastery in Brazil yielded the navel orange, also known as the Washington, Riverside, or Bahie navel. The mutation causes navel oranges to develop a second orange at the base of the original fruit, opposite the stem. The second orange develops as a conjoined twin in a set of smaller segments embedded within the peel of the larger orange. From the outside, the smaller, and undeveloped twin leaves a formation at the bottom of the fruit that looks similar to the human navel.
Because the mutation left the fruit seedless and, therefore, sterile, the only means available to cultivate more of this new variety is to graft cuttings onto other varieties of citrus tree. Two such cuttings of the original tree were transplanted to Riverside, California in 1870, which eventually led to worldwide popularity.
Today, navel oranges continue to be produced via cutting and grafting. This does not allow for the usual selective breeding methodologies, and so not only do the navel oranges of today have exactly the same genetic makeup as the original tree, but also, they all can be considered to be the fruit of that single, over a century-old tree.
On rare occasions, however, further mutations can lead to new varieties.
Valencia orange
The Valencia or Murcia orange is one of the sweet oranges used for juice extraction. It is a late-season fruit, and therefore a popular variety when the navel oranges are out of season. For this reason, the orange was chosen to be the official mascot of the 1982 FIFA World Cup, which was held in Spain. The mascot was called "Naranjito" ("little orange"), and wore the colours of the Spanish soccer team uniform.
Blood orange
The blood orange has streaks of red in the fruit, and the juice is often a dark burgundy colour. The fruit has found a niche as an interesting ingredient variation on traditional Seville marmalade, with its striking red streaks and distinct flavour. The scarlet navel is a variety with the same diploid mutation as the navel orange.
Oranges grown for commercial production are generally grown in groves and are produced throughout the world. The top three orange-producing countries are Brazil, the United States, and Mexico. Oranges are sensitive to frost, and a common treatment to prevent frost damage is to coat trees with water when the temperature is expected to drop below freezing.
The word orange is derived from Sanskrit nāraṅgaḥ "orange tree." The Sanskrit word was borrowed into European languages through Persian nārang, Armenian nārinj, Arabic nāranj, (Spanish naranja and Portuguese laranja), Late Latin arangia, Italian arancia or arancio, and Old French orenge, in chronological order. The first appearance in English dates from the 14th century. The forms starting with n- are older; this initial n- may have been mistaken as part of the indefinite article, in languages with articles ending with an -n sound (e.g., in French une norenge may have been taken as une orenge). The name of the colour is derived from the fruit, first appearing in this sense in 1542.
Some languages have different words for the bitter and the sweet orange, such as Modern Greek nerantzi and portokali, respectively. Or in Persian, the words are narang and porteghal (Portugal), in the same order. The reason is that the sweet orange was brought from China or India to Europe during the 15th century by the Portuguese. For the same reason, some languages refer to it as Applesin (or variants), which means "Apple from China," while the bitter orange was introduced through Persia.
Oranges are widely grown in warm climates worldwide, and the flavours of oranges vary from sweet to sour. The fruit is commonly peeled and eaten fresh, or squeezed for its juice. It has a thick bitter rind that is usually discarded, but can be processed into animal feed by removing water, using pressure and heat. It is also used in certain recipes as flavouring or a garnish. The outer-most layer of the rind can be grated or thinly veneered with a tool called a zester, to produce orange zest. Zest is popular in cooking because it contains the oil glands and has a strong flavour similar to the fleshy inner part of the orange. The white part of the rind, called the pericarp or albedo and including the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh.
Products made from oranges include:
Orange juice is one of the commodities traded on the New York Board of Trade. Brazil is the largest producer of orange juice in the world, followed by the USA. It is made by squeezing the fruit on a special instrument called a "juicer" or a "squeezer." The juice is collected in a small tray underneath. This is mainly done in the home, and in industry is done on a much larger scale.
Frozen orange juice concentrate is made from freshly squeezed and filtered orange juice.
Sweet orange oil is a by-product of the juice industry produced by pressing the peel. It is used as a flavouring of food and drink and for its fragrance in perfume and aromatherapy. Sweet orange oil consists of about 90% d-Limonene, a solvent used in various household chemicals, such as to condition wooden furniture, and along with other citrus oils in grease removal and as a hand-cleansing agent. It is an efficient cleaning agent which is promoted as being environmentally friendly and preferable to petroleum distillates. However, d-Limonene causes cancer in rats and is classified as toxic or very toxic in several countries. Its smell is considered more pleasant by some than those of other cleaning agents.
The orange blossom, which is the state flower of Florida, is traditionally associated with good fortune, and was popular in bridal bouquets and head wreaths for weddings for some time. The petals of orange blossom can also be made into a delicately citrus-scented version of rosewater. Orange blossom water is a common part of Middle Eastern cuisine. The orange blossom gives its touristic nickname to the Costa del Azahar ("Orange-blossom coast"), the Castellon seaboard.
In Spain, fallen blossoms are dried and then used to make tea.
Orange blossom honey, or actually citrus honey, is produced by putting beehives in the citrus groves during bloom, which also pollinates seeded citrus varieties. Orange blossom honey is highly prized, and tastes much like orange.
Marmalade, a conserve usually made with Seville oranges. All parts of the orange are used to make marmalade: the pith and pips are separated, and typically placed in a muslin bag where they are boiled in the juice (and sliced peel) to extract their pectin, aiding the setting process.
Orange peel is used by gardeners as a slug repellent.
Orange leaves can be boiled to make tea.
Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect snack and add a special tang to many recipes; it is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.
Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.
Health Benefits
Oranges' Healing Phytonutrients
In recent research studies, the healing properties of oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperetin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in combination with oranges' vitamin C, the significant antioxidant properties of this fruit are understandable.
But it is yet another flavanone in oranges, the herperidin molecule, which has been singled out in phytonutrient research on oranges. Arguably, the most important flavanone in oranges, herperidin has been shown to lower high blood pressure as well as cholesterol in animal studies, and to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the orange, rather than in its liquid orange center, so this beneficial compound is too often removed by the processing of oranges into juice.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support
You may already know that oranges are an excellent source of vitamin C-just one orange supplies 116.2% of the daily value for vitamin C-but do you know just how important vitamin C and oranges are for good health? Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.
Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.
Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol.
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
A Glass of Orange Juice More Protective than Vitamin C Alone
Consuming vitamin C supplements does not provide the same protective benefits as drinking a glass of orange juice, shows research by Italian researchers in the Division of Human Nutrition at the University of Milan, Italy (Guarnieri S, Riso P, et al., British Journal of Nutrition).
Seven healthy test subjects were given each of three drinks, two weeks apart: blood-orange juice containing 150 milligrams of vitamin C, fortified water containing 150 milligrams of vitamin C, and a sugar and water solution containing no vitamin C. Blood samples were collected immediately before the drink was consumed, then every hour for 8 hours, and finally 24 hours after consumption of each drink.
Blood samples were exposed to hydrogen peroxide, and free radical damage to DNA was evaluated at 3 and 24 hours. Only when orange juice was consumed was any protective effect seen. After drinking orange juice, DNA damage was 18% less after 3 hours, and 16% less after 24 hours. No protection against DNA damage was seen after consumption of the vitamin C fortified drink or the sugar drink.
While another study, which looked at much larger quantities of vitamin C, did show a protective effect from the vitamin alone, this research indicates that not only is the protection afforded by fruit more complex, but smaller amounts of nutrients like vitamin C are all that are needed for benefit.
Said lead researcher, Serena Guarnieri, "It appears that vitamin C is not the only chemical responsible for antioxidant protection." In oranges, vitamin C is part of a matrix involving many beneficial phytochemicals (for example, cyanidin-3-glucoside, flavanones and carotenoids).. "But how they are interacting is still anyone's guess," she added. Fortunately, we don't have to wait until scientists figure this out to receive oranges' DNA-protective benefits. Practical Tip: For the best DNA protection, skip the vitamin C-fortified bottled drinks and enjoy a glass of real (preferably organic as organic foods have been shown to contain higher amounts of phytonutrients), freshly squeezed orange juice - or simply eat an orange!
Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Protection against Cardiovascular Disease
A 248-page report, "The Health Benefits of Citrus Fruits," released December 2003 by Australian research group, CSIRO (The Commonwealth Scientific and Industrial Research), reviews 48 studies that show a diet high in citrus fruit provides a statistically significant protective effect against some types of cancer, plus another 21 studies showing a non-significant trend towards protection.
Citrus appears to offer the most significant protection against esophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. For these cancers, studies showed risk reductions of 40 - 50%.
The World Health Organization's recent draft report, "Diet, Nutrition and the Prevention of Chronic Disease," concludes that a diet that features citrus fruits also offers protection against cardiovascular disease due to citrus fruits' folate, which is necessary for lowering levels of the cardiovascular risk factor, homocysteine; their, potassium, which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects.
One large US study reviewed in the CSIRO report showed that one extra serving of fruit and vegetables a day reduced the risk of stroke by 4%, and this increased by 5-6 times for citrus fruits, reaching a 19% reduction of risk for stroke from consuming one extra serving of citrus fruit a day.
The CSIRO Report also includes evidence of positive effects associated with citrus consumption in studies for arthritis, asthma, Alzheimer's disease and cognitive impairment, Parkinson's disease, macular degeneration, diabetes, gallstones, multiple sclerosis, cholera, gingivitis, optimal lung function, cataracts, ulcerative colitis and Crohn's disease.
Finally, the CSIRO Report notes that as low fat, nutrient-rich foods with a low glycemic index, citrus fruits are protective against overweight and obesity, conditions which increase the risk of heart disease, certain cancers, diabetes, high blood pressure and stroke, and add to symptoms of other conditions like arthritis.
An orange has over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have antiinflammatory, anti-tumour and blood clot inhibiting properties, as well as strong antioxidant effects.
Phytonutrients, specifically, the class of polyphenols, are high in citrus with oranges containing 84mg Gallic Acid equivalents/100mg. The polyphenols so abundant in oranges have been shown to have a wide range of antioxidant, anti-viral, anti-allergenic, anti-inflammatory, anti-proliferative and anti-carcinogenic effects. Although most of the research has centered on citrus polyphenols' possible role in cancer and heart disease, more recently, scientists have begun to look at their role in brain functions such as learning and memory.
An increasing number of studies have also shown a greater absorption of the nutrients in citrus when taken not as singly as supplements, but when consumed within the fruit in which they naturally appear along with all the other biologically active phytonutrients that citrus fruits contain. The Health Benefits of Citrus Fruits," released December 2003 by Australian research group, CSIRO (The Commonwealth Scientific and Industrial Research Organization. If you would like to read more, click CSIRO.
Long-Acting Liminoids in Citrus Add to Their Ability to Promote Optimal Health
In animal studies and laboratory tests with human cells, compounds in citrus fruits, including oranges, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Now, scientists from the US Agricultural Research Service have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.
In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin.
In the ARS study, 16 volunteers were given a dose of limonin glucoside in amounts ranging from those that would be found in from 1 to 7 glasses of orange juice. Blood tests showed that limonin was present in the plasma of all except one of the subjects, with concentrations highest within 6 hours after consumption. Traces of limonin were still present in 5 of the volunteers 24 hours after consumption!
Limonin's bioavailability and persistence may help explain why citrus limonoids are potent anti-carcinogens that may continuously prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours.
Possible Cholesterol-Lowering Benefits
The ARS team is now investigating the potential cholesterol-lowering effects of limonin. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.
Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs
A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects, according to a study by U.S. and Canadian researchers that was published in the Journal of Agricultural and Food Chemistry.
In this study, when laboratory animals with diet-induced high cholesterol were given the same diet containing 1% PMFs (mainly tangeretin), their blood levels of total cholesterol, VLDL and LDL (bad cholesterol) were reduced by 19-27 and 32-40% respectively. Comparable reductions were also seen when the animals were given diets containing a 3% mixture of two other citrus flavonones, hesperidin and naringin.
Treatment with PMFs did not appear to have any effect on levels of beneficial HDL cholesterol, and no negative side effects were seen in the animals fed the PMF-containing diets.
Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Juices of these fruits also contain PMFs, but in much smaller amounts. In fact, you'd have to drink about 20 glasses of juice each day to receive an amount of PMFs comparable in humans to that given to the animals. However, grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavor tea, salads, salad dressings, yogurt, soups, or hot oatmeal, buckwheat or rice may be a practical way of achieving some cholesterol-lowering benefits. The researchers are currently exploring the mechanism of action by which PMFs lower cholesterol. Based on early results in cell and animal studies, they suspect that PMFs work like statin drugs, by inhibiting the synthesis of cholesterol and triglycerides inside the liver.
A Very Good Source of Fiber
Oranges' health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.
In addition to oranges' phytonutrients, vitamin C and fiber, they are a good source of thiamin, folate, vitamin A (in the form of beta-carotene), potassium and calcium.
Prevent Kidney Stones
Want to reduce your risk of calcium oxalate kidney stones? Drink orange juice. A study published in the British Journal of Nutrition found that when women drank ½ to 1 litre of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.
Help Prevent Ulcers and Reduce Risk for Stomach Cancer
An orange a day may help keep ulcers away, according to a study published in the Journal of the American College of Nutrition. In this study, researchers evaluated data from over 6,000 adults enrolled in the Third National Health and Nutrition Examination Survey. Study participants with the highest blood levels of vitamin C had a 25% lower incidence of infection with Helicobacter pylori (H. pylori), the bacterium responsible for causing peptic ulcers and in turn, an increased risk for stomach cancer. Researchers are uncertain whether H. pylori lowers blood levels of vitamin C or if high blood levels of vitamin C help protect against infection-either way, eating an orange or drinking a glass of orange juice each day may help prevent gastric ulcers. Lead researcher in this study, Dr. Joel A. Simon at the San Francisco VA Medical Center, urges people who have tested positive for H. pylori to increase their consumption of vitamin C-rich foods since this may help them combat H. pylori infection.
Protect Respiratory Health
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges, corn, pumpkin, papaya, red bell peppers, tangerines, and peaches, may significantly lower one's risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
Protection Against Rheumatoid Arthritis
New research published in the American Journal of Clinical Nutrition adds to the evidence that enjoying a daily glass of freshly squeezed orange juice can significantly lower your risk of developing rheumatoid arthritis.
Data collected by the European Prospective Investigation of Cancer Incidence (EPIC)-Norfolk study, a population-based, prospective study of over 25,000 subjects, showed that study participants with the highest daily intake of the carotenoids, zeaxanthin and Â-cryptoxanthin, had a much lower risk of developing rheumatoid arthritis compared to individuals consuming the least of these beneficial phytonutrients. Those whose intake of zeaxanthin was highest were 52% less likely to develop rheumatoid arthritis, while those with the highest intake of cryptoxanthin had a 49% reduction in risk. Pretty dramatic benefits for doing something as simple as enjoying a glass of freshly squeezed orange juice each day!
Description
Oranges are one of the most popular fruits around the world. While they are delightful as a snack or as a recipe ingredient, for many Americans, it is their juice that is most associated with good health, having a reputation for being an integral part of a healthy breakfast.
Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh. They usually range from about two to three inches in diameter.
Oranges are classified into two general categories-sweet and bitter-with the former being the type most commonly consumed. Popular varieties of the sweet orange (Citrus sinensis) include Valencia, Navel and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor and has red hues running throughout its flesh. Bitter oranges (Citrus aurantium) are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.
History
Oranges originated thousands of years ago in Asia, in the region from southern China to Indonesia from which they spread to India. Although Renaissance paintings display oranges on the table in paintings of The Last Supper, the assumption that they were grown in this region at this time seems to be erroneous since oranges were not cultivated in the Middle East until sometime around the 9th century. Sweet oranges were introduced into Europe around the 15th century by various groups including the Moors, and the Portuguese as well as the Italian traders and explorers who found them on their voyages to Asia and the Middle East.
Orange trees began to be grown in the Caribbean Islands in the late 15th century after Christopher Columbus brought the seeds there on his second voyage to the New World. Spanish explorers are responsible for bringing oranges to Florida in the 16th century, while Spanish missionaries brought them to California in the 18th century, beginning the cultivation of this citrus fruit in the two states widely known for their oranges.
Before the 20th century, oranges were very expensive and therefore they were not regularly consumed, but rather eaten on special holidays such as Christmas. After more efficient means of transportation were developed, and food processors invented methods for utilizing orange by-products such as citric acid and bioflavonoids, the price of oranges dropped, and they could be consumed on a wide scale, as they are today. Currently, the countries that are some of the largest commercial producers of oranges include the United States, Brazil, Mexico, Spain, China and Israel.
How to Select and Store
Oranges do not necessarily have to have a bright orange color to be good. In fact, the uniform color of non-organic oranges may be due to injection of Citrus Red Number 2 (an artificial dye) into their skins at the level of 2 parts per million. Whether organic or not, oranges that are partially green or have brown russetting may be just as ripe and tasty as those that are solid orange in color. Avoid those that have soft spots or traces of mold. And, because oranges are among the top 20 foods in which pesticide residues are most frequently found, buy organic oranges whenever possible.
Choose oranges that have smoothly textured skin and are firm and heavy for their size. These will have a higher juice content than those that are either spongy or lighter in weight. In general, oranges that are smaller will be juicier than those that are larger in size, as will those that feature thinner skins.
For the most antioxidants, choose fully ripened oranges:
Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.
Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown- a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color.
Until now, no one really knew what happened to chlorophyll during this process, but lead researcher, Bernard Kräutler, and his team, working together with botanists over the past several years, has identified the first decomposition products in leaves: colorless, polar NCCs (nonfluorescing chlorophyll catabolytes), that contain four pyrrole rings - like chlorophyll and heme.
After examining apples and pears, the scientists discovered that NCCs replace the chlorophyll not only in the leaves of fruit trees, but in their very ripe fruits, especially in the peel and flesh immediately below it.
"When chlorophyll is released from its protein complexes in the decomposition process, it has a phototoxic effect: when irradiated with light, it absorbs energy and can transfer it to other substances. For example, it can transform oxygen into a highly reactive, destructive form," report the researchers. However, NCCs have just the opposite effect. Extremely powerful antioxidants, they play an important protective role for the plant, and when consumed as part of the human diet, NCCs deliver the same potent antioxidant protection within our bodies. . Angew Chem Int Ed Engl. 2007 Nov 19;46(45):8699-8702.
Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference. They will generally last the same amount of time, two weeks with either method, and will retain nearly the same level of their vitamin content. The best way to store oranges is loose rather than wrapped in a plastic bag since if exposed to moisture, they can easily develop mold.
Orange juice and zest can also be stored for later use. Place freshly squeezed orange juice in ice cube trays until frozen, and then store them in plastic bags in the freezer. Dried orange zest should be stored in a cool, dry place in an airtight glass container.
How to Enjoy
Tips for Preparing Oranges:
Oranges can be eaten as a snack-just peel and enjoy. Before cutting the orange in half horizontally through the center, wash the skin so that any dirt or bacteria residing on the surface will not be transferred to the fruit. Proceed to cut the sections into halves or thirds, depending upon your personal preference.
Thin-skinned oranges can be easily peeled with your fingers. For easy peeling of the thicker skinned varieties, first cut a small section of the peel from the top of the orange. You can then either make four longitudinal cuts from top to bottom and peel away these sections of skin, or starting at the top, peel the orange in a spiral fashion.
Oranges are oftentimes called for in recipes in the form of orange juice. As oranges, like most citrus fruits, will produce more juice when warmer, always juice them when they are at room temperature. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice.
The juice can be extracted in a variety of ways. You could either use a juicer or do it the old fashioned way, squeezing by hand.
If your recipe calls for orange zest, make sure that you use an orange that is organically grown since most conventionally grown fruits will have pesticide residues on their skin and may be artificially colored. After washing and drying the orange, use a zester, paring knife or vegetable peeler to remove the zest, which is the orange part of the peel. Make sure not to remove too much of the peel as the white pith underneath is bitter and should not be used. The zest can then be more finely chopped or diced if necessary.
A Few Quick Serving Ideas:
Healthy sauté onions and ginger, and then deglaze the pan with orange juice. Use this liquid as a sauce for salmon or tuna.
Orange segments, fennel and boiled beets make a delightfully refreshing salad.
Gently simmer sweet potatoes, winter squash and orange segments in orange juice. Before serving, sprinkle with walnuts.
Safety
Allergic Reactions to Oranges
Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It turns out that oranges are one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow's milk, wheat, soy, shrimp, spinach, eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.
Some of the most common symptoms for food allergies include eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods.
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Orange is a citrus fruit, considered to be a hybrid, of ancient cultivated origin, between pomelo (Citrus maxima) and tangerine (Citrus reticulata). Native to the countries of Southeast Asia, it is today cultivated in almost all the warm climate countries of the world. Its consumption is as popular in the raw, peeled form, as in the juice form. Even the rind of orange is used by people in recipes, either for flavoring or for garnishing purposes. Being a rich source of nutrients, orange has been associated with a number of health and nutrition benefits. With the information given below, explore more about the fruit.
Nutritional Value of Orange
Given below is the amount of nutrients present in 100 gm oranges:
Vitamin A - 190 IU
Vitamin B - Thiamine .08 mg
Vitamin C - 49 mg
Calcium - 33 mg
Phosphorus - 23 mg
Potassium - 300 mg
Calories - 60
Apart from this, oranges also contain:
Copper
Fats
Fiber
Folic Acid
Iron
Magnesium
Proteins
Sodium
Sulfur
Health & Nutrition Benefits of Orange/Orange Juice
Being rich in calcium, oranges have been associated with protection and maintenance of the health of bones.
Beta-carotene, a nutrient present in oranges, is a very powerful antioxidant that protects our cells from damage.
Consumption of oranges has been found to result in lesser outpouring of mucus secretions from the nose.
It is said that oranges are beneficial in maintaining the dental health of an individual.
Oranges have been associated with keeping blood pressure under check, mainly owing to the presence of magnesium.
Oranges, being rich in Vitamins B6, help support the production of hemoglobin in the body.
Regular consumption of orange juice can significantly increase HDL levels and improve the LDL-HDL ratio of a person.
The folic acid present in oranges helps in proper brain development.
The high content of potassium in oranges helps maintain electrolyte balance in the cells and also aids the maintenance of a healthy cardiovascular system.
Consumption of oranges can help an individual in dealing with the following ailments:
Alcohol Addiction
Arthritis
Asthma
Bronchitis
Bowel Disorders
Constipation
Cough and Cold
Dyspepsia
Fever
Heart Diseases
Indigestion
Influenza
Measles
Pimples and Acne
Pneumonia
Pyorrhea
Respiratory Problems
Rheumatism
Tuberculosis
Typhoid
Oranges originated in Southeast Asia. The fruit of Citrus sinensis is called sweet orange to distinguish it from Citrus aurantium, the bitter orange. In a number of languages, it is known as a "Chinese apple" (e.g. Dutch Sinaasappel, "China's apple", or "Apfelsine" in German). The name is thought to ultimately derive from the Dravidian word for the orange tree, with its final form developing after passing through numerous intermediate languages.
All citrus trees are of the single genus Citrus, and remain largely interbreedable; that is, there is only one "superspecies" which includes grapefruits, lemons, limes and oranges. Nevertheless, names have been given to the various members of the genus, oranges often being referred to as Citrus sinensis and Citrus aurantium. Fruits of all members of the genus Citrus are considered berries because they have many seeds, are fleshy and soft, and derive from a single ovary. An orange seed is called a pip. The white thread-like material, attached to the inside of the peel is called pith.
Persian orange
The Persian orange, grown widely in southern Europe after its introduction to Italy in the 11th century, was bitter. Sweet oranges brought to Europe in the 15th century from India by Portuguese traders, quickly displaced the bitter, and are now the most common variety of orange cultivated. The sweet orange will grow to different sizes and colours according to local conditions, most commonly with ten carpels, or segments, inside.
Portuguese, Spanish, Arab, and Dutch sailors planted citrus trees along trade routes to prevent scurvy. On his second voyage in 1493, Christopher Columbus brought the seeds of oranges, lemons and citrons to Haiti and the Caribbean. They were introduced in Florida (along with lemons) in 1513 by Spanish explorer Juan Ponce de Leon, and were introduced to Hawaii in 1792.
Navel orange
A peeled sectioned navel orange. The underdeveloped twin is located on the bottom right.A single mutation in 1820 in an orchard of sweet oranges planted at a monastery in Brazil yielded the navel orange, also known as the Washington, Riverside, or Bahie navel. The mutation causes navel oranges to develop a second orange at the base of the original fruit, opposite the stem. The second orange develops as a conjoined twin in a set of smaller segments embedded within the peel of the larger orange. From the outside, the smaller, and undeveloped twin leaves a formation at the bottom of the fruit that looks similar to the human navel.
Because the mutation left the fruit seedless and, therefore, sterile, the only means available to cultivate more of this new variety is to graft cuttings onto other varieties of citrus tree. Two such cuttings of the original tree were transplanted to Riverside, California in 1870, which eventually led to worldwide popularity.
Today, navel oranges continue to be produced via cutting and grafting. This does not allow for the usual selective breeding methodologies, and so not only do the navel oranges of today have exactly the same genetic makeup as the original tree, but also, they all can be considered to be the fruit of that single, over a century-old tree.
On rare occasions, however, further mutations can lead to new varieties.
Valencia orange
The Valencia or Murcia orange is one of the sweet oranges used for juice extraction. It is a late-season fruit, and therefore a popular variety when the navel oranges are out of season. For this reason, the orange was chosen to be the official mascot of the 1982 FIFA World Cup, which was held in Spain. The mascot was called "Naranjito" ("little orange"), and wore the colours of the Spanish soccer team uniform.
Blood orange
The blood orange has streaks of red in the fruit, and the juice is often a dark burgundy colour. The fruit has found a niche as an interesting ingredient variation on traditional Seville marmalade, with its striking red streaks and distinct flavour. The scarlet navel is a variety with the same diploid mutation as the navel orange.
Oranges grown for commercial production are generally grown in groves and are produced throughout the world. The top three orange-producing countries are Brazil, the United States, and Mexico. Oranges are sensitive to frost, and a common treatment to prevent frost damage is to coat trees with water when the temperature is expected to drop below freezing.
The word orange is derived from Sanskrit nāraṅgaḥ "orange tree." The Sanskrit word was borrowed into European languages through Persian nārang, Armenian nārinj, Arabic nāranj, (Spanish naranja and Portuguese laranja), Late Latin arangia, Italian arancia or arancio, and Old French orenge, in chronological order. The first appearance in English dates from the 14th century. The forms starting with n- are older; this initial n- may have been mistaken as part of the indefinite article, in languages with articles ending with an -n sound (e.g., in French une norenge may have been taken as une orenge). The name of the colour is derived from the fruit, first appearing in this sense in 1542.
Some languages have different words for the bitter and the sweet orange, such as Modern Greek nerantzi and portokali, respectively. Or in Persian, the words are narang and porteghal (Portugal), in the same order. The reason is that the sweet orange was brought from China or India to Europe during the 15th century by the Portuguese. For the same reason, some languages refer to it as Applesin (or variants), which means "Apple from China," while the bitter orange was introduced through Persia.
Oranges are widely grown in warm climates worldwide, and the flavours of oranges vary from sweet to sour. The fruit is commonly peeled and eaten fresh, or squeezed for its juice. It has a thick bitter rind that is usually discarded, but can be processed into animal feed by removing water, using pressure and heat. It is also used in certain recipes as flavouring or a garnish. The outer-most layer of the rind can be grated or thinly veneered with a tool called a zester, to produce orange zest. Zest is popular in cooking because it contains the oil glands and has a strong flavour similar to the fleshy inner part of the orange. The white part of the rind, called the pericarp or albedo and including the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh.
Products made from oranges include:
Orange juice is one of the commodities traded on the New York Board of Trade. Brazil is the largest producer of orange juice in the world, followed by the USA. It is made by squeezing the fruit on a special instrument called a "juicer" or a "squeezer." The juice is collected in a small tray underneath. This is mainly done in the home, and in industry is done on a much larger scale.
Frozen orange juice concentrate is made from freshly squeezed and filtered orange juice.
Sweet orange oil is a by-product of the juice industry produced by pressing the peel. It is used as a flavouring of food and drink and for its fragrance in perfume and aromatherapy. Sweet orange oil consists of about 90% d-Limonene, a solvent used in various household chemicals, such as to condition wooden furniture, and along with other citrus oils in grease removal and as a hand-cleansing agent. It is an efficient cleaning agent which is promoted as being environmentally friendly and preferable to petroleum distillates. However, d-Limonene causes cancer in rats and is classified as toxic or very toxic in several countries. Its smell is considered more pleasant by some than those of other cleaning agents.
The orange blossom, which is the state flower of Florida, is traditionally associated with good fortune, and was popular in bridal bouquets and head wreaths for weddings for some time. The petals of orange blossom can also be made into a delicately citrus-scented version of rosewater. Orange blossom water is a common part of Middle Eastern cuisine. The orange blossom gives its touristic nickname to the Costa del Azahar ("Orange-blossom coast"), the Castellon seaboard.
In Spain, fallen blossoms are dried and then used to make tea.
Orange blossom honey, or actually citrus honey, is produced by putting beehives in the citrus groves during bloom, which also pollinates seeded citrus varieties. Orange blossom honey is highly prized, and tastes much like orange.
Marmalade, a conserve usually made with Seville oranges. All parts of the orange are used to make marmalade: the pith and pips are separated, and typically placed in a muslin bag where they are boiled in the juice (and sliced peel) to extract their pectin, aiding the setting process.
Orange peel is used by gardeners as a slug repellent.
Orange leaves can be boiled to make tea.
Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect snack and add a special tang to many recipes; it is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.
Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.
Health Benefits
Oranges' Healing Phytonutrients
In recent research studies, the healing properties of oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperetin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in combination with oranges' vitamin C, the significant antioxidant properties of this fruit are understandable.
But it is yet another flavanone in oranges, the herperidin molecule, which has been singled out in phytonutrient research on oranges. Arguably, the most important flavanone in oranges, herperidin has been shown to lower high blood pressure as well as cholesterol in animal studies, and to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the orange, rather than in its liquid orange center, so this beneficial compound is too often removed by the processing of oranges into juice.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support
You may already know that oranges are an excellent source of vitamin C-just one orange supplies 116.2% of the daily value for vitamin C-but do you know just how important vitamin C and oranges are for good health? Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.
Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.
Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol.
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
A Glass of Orange Juice More Protective than Vitamin C Alone
Consuming vitamin C supplements does not provide the same protective benefits as drinking a glass of orange juice, shows research by Italian researchers in the Division of Human Nutrition at the University of Milan, Italy (Guarnieri S, Riso P, et al., British Journal of Nutrition).
Seven healthy test subjects were given each of three drinks, two weeks apart: blood-orange juice containing 150 milligrams of vitamin C, fortified water containing 150 milligrams of vitamin C, and a sugar and water solution containing no vitamin C. Blood samples were collected immediately before the drink was consumed, then every hour for 8 hours, and finally 24 hours after consumption of each drink.
Blood samples were exposed to hydrogen peroxide, and free radical damage to DNA was evaluated at 3 and 24 hours. Only when orange juice was consumed was any protective effect seen. After drinking orange juice, DNA damage was 18% less after 3 hours, and 16% less after 24 hours. No protection against DNA damage was seen after consumption of the vitamin C fortified drink or the sugar drink.
While another study, which looked at much larger quantities of vitamin C, did show a protective effect from the vitamin alone, this research indicates that not only is the protection afforded by fruit more complex, but smaller amounts of nutrients like vitamin C are all that are needed for benefit.
Said lead researcher, Serena Guarnieri, "It appears that vitamin C is not the only chemical responsible for antioxidant protection." In oranges, vitamin C is part of a matrix involving many beneficial phytochemicals (for example, cyanidin-3-glucoside, flavanones and carotenoids).. "But how they are interacting is still anyone's guess," she added. Fortunately, we don't have to wait until scientists figure this out to receive oranges' DNA-protective benefits. Practical Tip: For the best DNA protection, skip the vitamin C-fortified bottled drinks and enjoy a glass of real (preferably organic as organic foods have been shown to contain higher amounts of phytonutrients), freshly squeezed orange juice - or simply eat an orange!
Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Protection against Cardiovascular Disease
A 248-page report, "The Health Benefits of Citrus Fruits," released December 2003 by Australian research group, CSIRO (The Commonwealth Scientific and Industrial Research), reviews 48 studies that show a diet high in citrus fruit provides a statistically significant protective effect against some types of cancer, plus another 21 studies showing a non-significant trend towards protection.
Citrus appears to offer the most significant protection against esophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. For these cancers, studies showed risk reductions of 40 - 50%.
The World Health Organization's recent draft report, "Diet, Nutrition and the Prevention of Chronic Disease," concludes that a diet that features citrus fruits also offers protection against cardiovascular disease due to citrus fruits' folate, which is necessary for lowering levels of the cardiovascular risk factor, homocysteine; their, potassium, which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects.
One large US study reviewed in the CSIRO report showed that one extra serving of fruit and vegetables a day reduced the risk of stroke by 4%, and this increased by 5-6 times for citrus fruits, reaching a 19% reduction of risk for stroke from consuming one extra serving of citrus fruit a day.
The CSIRO Report also includes evidence of positive effects associated with citrus consumption in studies for arthritis, asthma, Alzheimer's disease and cognitive impairment, Parkinson's disease, macular degeneration, diabetes, gallstones, multiple sclerosis, cholera, gingivitis, optimal lung function, cataracts, ulcerative colitis and Crohn's disease.
Finally, the CSIRO Report notes that as low fat, nutrient-rich foods with a low glycemic index, citrus fruits are protective against overweight and obesity, conditions which increase the risk of heart disease, certain cancers, diabetes, high blood pressure and stroke, and add to symptoms of other conditions like arthritis.
An orange has over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have antiinflammatory, anti-tumour and blood clot inhibiting properties, as well as strong antioxidant effects.
Phytonutrients, specifically, the class of polyphenols, are high in citrus with oranges containing 84mg Gallic Acid equivalents/100mg. The polyphenols so abundant in oranges have been shown to have a wide range of antioxidant, anti-viral, anti-allergenic, anti-inflammatory, anti-proliferative and anti-carcinogenic effects. Although most of the research has centered on citrus polyphenols' possible role in cancer and heart disease, more recently, scientists have begun to look at their role in brain functions such as learning and memory.
An increasing number of studies have also shown a greater absorption of the nutrients in citrus when taken not as singly as supplements, but when consumed within the fruit in which they naturally appear along with all the other biologically active phytonutrients that citrus fruits contain. The Health Benefits of Citrus Fruits," released December 2003 by Australian research group, CSIRO (The Commonwealth Scientific and Industrial Research Organization. If you would like to read more, click CSIRO.
Long-Acting Liminoids in Citrus Add to Their Ability to Promote Optimal Health
In animal studies and laboratory tests with human cells, compounds in citrus fruits, including oranges, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Now, scientists from the US Agricultural Research Service have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.
In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin.
In the ARS study, 16 volunteers were given a dose of limonin glucoside in amounts ranging from those that would be found in from 1 to 7 glasses of orange juice. Blood tests showed that limonin was present in the plasma of all except one of the subjects, with concentrations highest within 6 hours after consumption. Traces of limonin were still present in 5 of the volunteers 24 hours after consumption!
Limonin's bioavailability and persistence may help explain why citrus limonoids are potent anti-carcinogens that may continuously prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours.
Possible Cholesterol-Lowering Benefits
The ARS team is now investigating the potential cholesterol-lowering effects of limonin. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.
Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs
A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects, according to a study by U.S. and Canadian researchers that was published in the Journal of Agricultural and Food Chemistry.
In this study, when laboratory animals with diet-induced high cholesterol were given the same diet containing 1% PMFs (mainly tangeretin), their blood levels of total cholesterol, VLDL and LDL (bad cholesterol) were reduced by 19-27 and 32-40% respectively. Comparable reductions were also seen when the animals were given diets containing a 3% mixture of two other citrus flavonones, hesperidin and naringin.
Treatment with PMFs did not appear to have any effect on levels of beneficial HDL cholesterol, and no negative side effects were seen in the animals fed the PMF-containing diets.
Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Juices of these fruits also contain PMFs, but in much smaller amounts. In fact, you'd have to drink about 20 glasses of juice each day to receive an amount of PMFs comparable in humans to that given to the animals. However, grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavor tea, salads, salad dressings, yogurt, soups, or hot oatmeal, buckwheat or rice may be a practical way of achieving some cholesterol-lowering benefits. The researchers are currently exploring the mechanism of action by which PMFs lower cholesterol. Based on early results in cell and animal studies, they suspect that PMFs work like statin drugs, by inhibiting the synthesis of cholesterol and triglycerides inside the liver.
A Very Good Source of Fiber
Oranges' health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.
In addition to oranges' phytonutrients, vitamin C and fiber, they are a good source of thiamin, folate, vitamin A (in the form of beta-carotene), potassium and calcium.
Prevent Kidney Stones
Want to reduce your risk of calcium oxalate kidney stones? Drink orange juice. A study published in the British Journal of Nutrition found that when women drank ½ to 1 litre of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.
Help Prevent Ulcers and Reduce Risk for Stomach Cancer
An orange a day may help keep ulcers away, according to a study published in the Journal of the American College of Nutrition. In this study, researchers evaluated data from over 6,000 adults enrolled in the Third National Health and Nutrition Examination Survey. Study participants with the highest blood levels of vitamin C had a 25% lower incidence of infection with Helicobacter pylori (H. pylori), the bacterium responsible for causing peptic ulcers and in turn, an increased risk for stomach cancer. Researchers are uncertain whether H. pylori lowers blood levels of vitamin C or if high blood levels of vitamin C help protect against infection-either way, eating an orange or drinking a glass of orange juice each day may help prevent gastric ulcers. Lead researcher in this study, Dr. Joel A. Simon at the San Francisco VA Medical Center, urges people who have tested positive for H. pylori to increase their consumption of vitamin C-rich foods since this may help them combat H. pylori infection.
Protect Respiratory Health
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges, corn, pumpkin, papaya, red bell peppers, tangerines, and peaches, may significantly lower one's risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
Protection Against Rheumatoid Arthritis
New research published in the American Journal of Clinical Nutrition adds to the evidence that enjoying a daily glass of freshly squeezed orange juice can significantly lower your risk of developing rheumatoid arthritis.
Data collected by the European Prospective Investigation of Cancer Incidence (EPIC)-Norfolk study, a population-based, prospective study of over 25,000 subjects, showed that study participants with the highest daily intake of the carotenoids, zeaxanthin and Â-cryptoxanthin, had a much lower risk of developing rheumatoid arthritis compared to individuals consuming the least of these beneficial phytonutrients. Those whose intake of zeaxanthin was highest were 52% less likely to develop rheumatoid arthritis, while those with the highest intake of cryptoxanthin had a 49% reduction in risk. Pretty dramatic benefits for doing something as simple as enjoying a glass of freshly squeezed orange juice each day!
Description
Oranges are one of the most popular fruits around the world. While they are delightful as a snack or as a recipe ingredient, for many Americans, it is their juice that is most associated with good health, having a reputation for being an integral part of a healthy breakfast.
Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh. They usually range from about two to three inches in diameter.
Oranges are classified into two general categories-sweet and bitter-with the former being the type most commonly consumed. Popular varieties of the sweet orange (Citrus sinensis) include Valencia, Navel and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor and has red hues running throughout its flesh. Bitter oranges (Citrus aurantium) are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.
History
Oranges originated thousands of years ago in Asia, in the region from southern China to Indonesia from which they spread to India. Although Renaissance paintings display oranges on the table in paintings of The Last Supper, the assumption that they were grown in this region at this time seems to be erroneous since oranges were not cultivated in the Middle East until sometime around the 9th century. Sweet oranges were introduced into Europe around the 15th century by various groups including the Moors, and the Portuguese as well as the Italian traders and explorers who found them on their voyages to Asia and the Middle East.
Orange trees began to be grown in the Caribbean Islands in the late 15th century after Christopher Columbus brought the seeds there on his second voyage to the New World. Spanish explorers are responsible for bringing oranges to Florida in the 16th century, while Spanish missionaries brought them to California in the 18th century, beginning the cultivation of this citrus fruit in the two states widely known for their oranges.
Before the 20th century, oranges were very expensive and therefore they were not regularly consumed, but rather eaten on special holidays such as Christmas. After more efficient means of transportation were developed, and food processors invented methods for utilizing orange by-products such as citric acid and bioflavonoids, the price of oranges dropped, and they could be consumed on a wide scale, as they are today. Currently, the countries that are some of the largest commercial producers of oranges include the United States, Brazil, Mexico, Spain, China and Israel.
How to Select and Store
Oranges do not necessarily have to have a bright orange color to be good. In fact, the uniform color of non-organic oranges may be due to injection of Citrus Red Number 2 (an artificial dye) into their skins at the level of 2 parts per million. Whether organic or not, oranges that are partially green or have brown russetting may be just as ripe and tasty as those that are solid orange in color. Avoid those that have soft spots or traces of mold. And, because oranges are among the top 20 foods in which pesticide residues are most frequently found, buy organic oranges whenever possible.
Choose oranges that have smoothly textured skin and are firm and heavy for their size. These will have a higher juice content than those that are either spongy or lighter in weight. In general, oranges that are smaller will be juicier than those that are larger in size, as will those that feature thinner skins.
For the most antioxidants, choose fully ripened oranges:
Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.
Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown- a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color.
Until now, no one really knew what happened to chlorophyll during this process, but lead researcher, Bernard Kräutler, and his team, working together with botanists over the past several years, has identified the first decomposition products in leaves: colorless, polar NCCs (nonfluorescing chlorophyll catabolytes), that contain four pyrrole rings - like chlorophyll and heme.
After examining apples and pears, the scientists discovered that NCCs replace the chlorophyll not only in the leaves of fruit trees, but in their very ripe fruits, especially in the peel and flesh immediately below it.
"When chlorophyll is released from its protein complexes in the decomposition process, it has a phototoxic effect: when irradiated with light, it absorbs energy and can transfer it to other substances. For example, it can transform oxygen into a highly reactive, destructive form," report the researchers. However, NCCs have just the opposite effect. Extremely powerful antioxidants, they play an important protective role for the plant, and when consumed as part of the human diet, NCCs deliver the same potent antioxidant protection within our bodies. . Angew Chem Int Ed Engl. 2007 Nov 19;46(45):8699-8702.
Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference. They will generally last the same amount of time, two weeks with either method, and will retain nearly the same level of their vitamin content. The best way to store oranges is loose rather than wrapped in a plastic bag since if exposed to moisture, they can easily develop mold.
Orange juice and zest can also be stored for later use. Place freshly squeezed orange juice in ice cube trays until frozen, and then store them in plastic bags in the freezer. Dried orange zest should be stored in a cool, dry place in an airtight glass container.
How to Enjoy
Tips for Preparing Oranges:
Oranges can be eaten as a snack-just peel and enjoy. Before cutting the orange in half horizontally through the center, wash the skin so that any dirt or bacteria residing on the surface will not be transferred to the fruit. Proceed to cut the sections into halves or thirds, depending upon your personal preference.
Thin-skinned oranges can be easily peeled with your fingers. For easy peeling of the thicker skinned varieties, first cut a small section of the peel from the top of the orange. You can then either make four longitudinal cuts from top to bottom and peel away these sections of skin, or starting at the top, peel the orange in a spiral fashion.
Oranges are oftentimes called for in recipes in the form of orange juice. As oranges, like most citrus fruits, will produce more juice when warmer, always juice them when they are at room temperature. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice.
The juice can be extracted in a variety of ways. You could either use a juicer or do it the old fashioned way, squeezing by hand.
If your recipe calls for orange zest, make sure that you use an orange that is organically grown since most conventionally grown fruits will have pesticide residues on their skin and may be artificially colored. After washing and drying the orange, use a zester, paring knife or vegetable peeler to remove the zest, which is the orange part of the peel. Make sure not to remove too much of the peel as the white pith underneath is bitter and should not be used. The zest can then be more finely chopped or diced if necessary.
A Few Quick Serving Ideas:
Healthy sauté onions and ginger, and then deglaze the pan with orange juice. Use this liquid as a sauce for salmon or tuna.
Orange segments, fennel and boiled beets make a delightfully refreshing salad.
Gently simmer sweet potatoes, winter squash and orange segments in orange juice. Before serving, sprinkle with walnuts.
Safety
Allergic Reactions to Oranges
Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It turns out that oranges are one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow's milk, wheat, soy, shrimp, spinach, eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.
Some of the most common symptoms for food allergies include eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods.
http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=37
Orange is a citrus fruit, considered to be a hybrid, of ancient cultivated origin, between pomelo (Citrus maxima) and tangerine (Citrus reticulata). Native to the countries of Southeast Asia, it is today cultivated in almost all the warm climate countries of the world. Its consumption is as popular in the raw, peeled form, as in the juice form. Even the rind of orange is used by people in recipes, either for flavoring or for garnishing purposes. Being a rich source of nutrients, orange has been associated with a number of health and nutrition benefits. With the information given below, explore more about the fruit.
Nutritional Value of Orange
Given below is the amount of nutrients present in 100 gm oranges:
Vitamin A - 190 IU
Vitamin B - Thiamine .08 mg
Vitamin C - 49 mg
Calcium - 33 mg
Phosphorus - 23 mg
Potassium - 300 mg
Calories - 60
Apart from this, oranges also contain:
Copper
Fats
Fiber
Folic Acid
Iron
Magnesium
Proteins
Sodium
Sulfur
Health & Nutrition Benefits of Orange/Orange Juice
Being rich in calcium, oranges have been associated with protection and maintenance of the health of bones.
Beta-carotene, a nutrient present in oranges, is a very powerful antioxidant that protects our cells from damage.
Consumption of oranges has been found to result in lesser outpouring of mucus secretions from the nose.
It is said that oranges are beneficial in maintaining the dental health of an individual.
Oranges have been associated with keeping blood pressure under check, mainly owing to the presence of magnesium.
Oranges, being rich in Vitamins B6, help support the production of hemoglobin in the body.
Regular consumption of orange juice can significantly increase HDL levels and improve the LDL-HDL ratio of a person.
The folic acid present in oranges helps in proper brain development.
The high content of potassium in oranges helps maintain electrolyte balance in the cells and also aids the maintenance of a healthy cardiovascular system.
Consumption of oranges can help an individual in dealing with the following ailments:
Alcohol Addiction
Arthritis
Asthma
Bronchitis
Bowel Disorders
Constipation
Cough and Cold
Dyspepsia
Fever
Heart Diseases
Indigestion
Influenza
Measles
Pimples and Acne
Pneumonia
Pyorrhea
Respiratory Problems
Rheumatism
Tuberculosis
Typhoid
posted by iGoNutrition.com @ 5:01 AM
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