0 What are the benefits of eating orange

Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness. They are popular with athletes because they can be easily eaten for a burst of energy. Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall health and well-being.

Eating oranges provides many benefits. They are rich in Vitamins C and A, flavonoids, antioxidants, calcium, magnesium, potassium, dietary fiber etc. Oranges have more than 60 flavonoids and 170 phytonutrients that have been shown to have anti-inflammatory, anti-tumour and anti-oxidant properties.

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.Botanically, orange is the citrus fruit belonging to the family of Rutaceae of the genus; Citrus and scientifically known as "Citrus sinensis." 

An orange is a real powerhouse of phytochemicals which may help to prevent age related illness. Phytochemicals are plant chemicals that appear to offer no nutritional benefit for the body, but combine together to give protection to cells. This is already seen in plants and scientists believe that the same effect occurs in human cells. Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes.

Here are some of the health benefits for oranges.

1) Natural source of Vitamin C

Oranges, like other citrus fruits, is an excellent source of vitamin C (provides 53.2 mg per 100 g, about 90% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.

2) Appetite booster

Studies have shown that the pectin present in oranges can help to suppress appetite for up to four hours after eating. This means that oranges are an excellent food for dieters.

3) Anti aging
Oranges help to activate the bodys own detoxification process and even the skin and zest of this fruit contain anti-oxidants which help to transport oxygen around the body and protect the skin from free radicals which cause signs of aging. In other words, eating oranges can help to keep the wrinkles away.

4) High in fiber
Oranges are an excellent source of dietary fiber and can be added to salads. Slices of orange can really liven up a boring salad, especially if you are watching your weight.

5) Lowers cholestrol

Oranges are full of soluble fiber, which is especially beneficial for lowering cholesterol levels. Soluble fiber attracts water in your gut, forming a slow-moving gel. As this gel substance travels through your intestinal tract, it picks up some of the excess cholesterol compounds and pushes them out through fecal waste. Your cholesterol levels will go down over time, decreasing your risk of suffering from heart disease.

6) Helps prevent cancer

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. It also helps to fight skin, lung, breast and liver cancer.

7)Prevents Kidney Diseases
The regular intake of orange juice prevents kidney diseases. It also reduces the risk of forming calcium oxalate stones in the kidney. But take the juice in moderate amounts. Otherwise it can cause the decay of bones and teeth.

8) Boosts Heart Health
Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia. Oranges are a good source of vitamin B folate which helps to support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium, thus protects the heart.

According to a study in Finland, women who ate oranges regularly had 50% less risk of heart disease compared to those who didnt eat them regularly. This is thought to be because the flavanoids in this fruit are helping to protect the cells. One orange provides more than 7% of the daily requirement of potassium which is needed to keep the fluid levels within the body in proper balance.

9) Promotes good vision

Oranges are rich in vitamin A, which includes a group of compounds that protect your eyes. Carotenoid compounds of vitamin A, like lutein, beta carotene and zeaxanthin, can help prevent age-related macular degeneration, a condition that leads to blindness.

10) Fights Against Viral Infections
Studies show that the abundance of polyphenols in oranges protects against viral infections.

11) Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

12) Promotes bone health

Oranges are also good for your teeth and bone. They are rich in calcium. The high level of calcium in oranges helps to keep the bones and teeth strong.

13) Good for mens

Orange is also good for men because it helps keep their sperm healthy. According to studies, there is a compound in orange called folate. Folate is said to contain nutrients good for the health of a sperm. Folate besides keeping the sperm healthy also protects it from genetic damage.

14) Provides Smart Carbs
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

Oranges are highly beneficial for your body. A medium, 2 1/2-inch orange offers lots of vitamins, minerals and fiber, all for a measly 60 calories. While orange juice is also full of nutrients, youll miss out on fiber, so it is better to consume the whole fruit. Oranges are easy to tote around, since the thick skin protects them from bruising. Toss one in your bag for a quick mid-morning snack, add orange wedges to a grilled chicken salad or find other ways to add more oranges to your diet

0 Orange Peel Pickle

Am sure after going through this pickle recipe,you will definitely think twice before trashing your orange peels. Yes even its happening for me too, eventhough oranges are dead cheap here. Orange season here in Paris starts from November and during winter we consume usually many kgs, as we need more vitamin C to fight against the nasty winter. Obviously my fruit basket will always have this healthy vitamin rich fruits, either juice or as fruits every morning my kids will have their dose of vitamin by having this fruits. Needless to say, how easy for me to gather those orange peels.

When i chosed condiments or street foods for this weeks theme for this months long marathon, i was searching something interesting as street foods, but dunno y i couldnt able to get a proper recipe, then i thought of making a pickle with olives, but since i have already posted them here i started thinking about why not to try a pickle with oranges. Finally after a long hesitation, i went on cooking it. This pickle tastes seriously fabulous after a day.I tried a small quantity of this pickle, as i was bit anxious about the taste, but trust me this pickle is completely different,spicy,mildly sweet and simply flavourul.

1cup Finely chopped or cubed Orange peels
1tbsp Red chilly powder
3tsp Sesame oil
1/2tsp Mustard seeds
2tsp Salt

Dry roast:
1/2tsp Fenugreek seeds
1/4tsp Asafoetida powder
1tsp Mustard seeds

Dry roast the ingredients given under the list dry roast and powder them as fine powder, keep aside.

Wash the orange peels and drain the water completely.

Spread them over a towel and let them dry in room temperature for 2 hours.

Put them in a vessel and pressure cook them upto 3 hisses, put off the stove.

Once the steam gets off, cool completely the orange peels.

Heat the oil, in a pan, let splutters the mustard seeds, add the grounded powder, red chilly powder, fry for few seconds.

Add immediately the cooked orange peels,salt and toss everything gently until the peels gets well coated by the spices.

This pickle tastes better after a day.

Enjoy with parathas, rotis or simply with curd rice.


Logo courtesy : Preeti
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0 Benefits Orange for Health

Citrus fruit is a fruit that is very popular in all parts of the world. To get it need not wait for the season, because citrus fruits are always there in every season.

Not only would make a healthy snack, a fruit that has a sweet and sour taste is also often used as a major ingredient in various dishes recipe. Even now, the orange juice is often used as part of an unforgettable main menu at breakfast.

Oranges are available in two categories, sweet and bitter. Typically, citrus with a smooth skin texture and slightly heavier have higher water content than orange skin texture like a sponge and has a light weight.

Find out the benefits of citrus following, as quoted from page Times of India:

Sources of vitamin C

One orange has a supply of 116.2 percent of the daily value for vitamin C. Vitamin C is beneficial to reduce the risk of colon cancer because it can help repel free radicals that cause damage to DNA.

Vitamin C, as well as the immune system is important, both to ward off colds and prevent recurrent ear infections.

Antioxidants for skin health

Antioxidants in orange help protect the skin from free radical damage that can lead to signs of aging. One orange a day can help you maintain a youthful look is growing despite the age of 50 years.

Rich in Vitamin B6

This vitamin helps support the production of hemoglobin and also helps maintain blood pressure remains normal because of the magnesium. According to a study by U.S. and Canadian researchers, a compound found in citrus fruit peels called Polymethoxylated flavones (PMFs) also has the potential to lower cholesterol more effectively and with no side effects other than some prescription drugs.

Orange fiber to prevent diabetes

The fiber in oranges helps keep blood sugar levels stable. For this reason, the orange boxes used as a healthy snack for diabetics. Natural fruit sugar in oranges, fructose, can help keep blood sugar levels remain normal.

Rich in beta-cryptoxanthin

Consuming foods rich in beta-cryptoxanthin, a carotenoid in fruits and vegetables orange-red color that is found in oranges, corn and pumpkins can reduce the risk of lung cancer.