The orange, much more than vitamin C

The orange is undoubtedly one of the winter fruits par excellence and one of the most consumed on the planet. The genus citrus It is the most important of the Rutáceas family, it consists of some 20 species with edible fruits, all of them rich in vitamin C. In our country it is one of the most produced, especially in Valencia, Murcia and Andalusia.

There are different varieties of oranges, each with different characteristics in flavor, juiciness, etc. Sweet oranges are more suitable for table consumption, while the most acidic ones are usually used as an ingredient in jams, compotes ...

Nutritional composition of oranges

The orange stands out for being an excellent source of vitamin C, flavonoids, folic acid and minerals such as potassium and magnesium.

Vitamin C

Vitamin C is an antioxidant that helps fight those that are produced in the body for different reasons and that are harmful to the body. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in the wound healing and participate in iron absorption.

Vitamin A

Vitamin A is necessary for good functioning of the retina and especially for night vision or in low light and for the good condition of the skin and mucous membranes. In addition, participate in training and maintenance of teeth, soft tissue and bone. It is found in two ways in food:

• Retinol: it is the active form of vitamin A. It is present in foods of animal origin such as liver or whole milk.
• Carotenoids: are dark-colored pigments found in foods of plant origin such as oranges, once ingested, the body is capable of transforming them into their active form of vitamin A.

Folates

Another of the prominent vitamins in oranges are folates, also called. It is characterized by intervening in the production of red blood cells, in the development of the nervous system, participating in the synthesis of genetic material and in the formation of antibodies. In addition, it is very important when it comes to prevent anemia and spina bifida in pregnancy.

Soluble and insoluble fiber

The fiber that orange contains is both soluble and insoluble. The insoluble fiber adds bulk to the stool and helps food pass through the digestive tract faster. On the contrary, the Soluble fiber It is one that captures water, forming a voluminous gel-like substance that helps digestion, softens and helps eliminate stool. Fiber is found mainly in the white part between pulp and rind, so its consumption favors intestinal transit.

Potassium

This mineral typical of vegetables is essential for the transmission and nerve impulse generation, participates in muscle contraction, as well as in the water balance both inside and outside the cell. One of the consequences of electrolyte loss due to dehydration It can be cramping, so a diet rich in vegetables and fruits, legumes and nuts will help you get enough potassium to prevent cramps.

Health benefits

Antioxidant action

Thanks to vitamin C and the flavonoids contained in oranges, it protects cells from damage caused by free radicals, which contribute to the development of certain diseases and play a role in aging processes.

cardiovascular ally

Vitamin C inhibit the oxidation of the so-called "Bad cholesterol" (LDL) and prevent it from depositing on the walls of blood vessels, thus preventing. In addition, in people with a tendency to thrombosis, edema, varicose veins, etc .: the flavonoids in orange strengthen the wall of the capillaries, give greater elasticity to the arteries and, in general, improve venous circulation, in addition to preventing platelet aggregation, providing an antithrombotic effect.

Prevents constipation:

The fiber present in oranges helps prevent and improve constipation, they also present laxative properties.

Helps fight anemia

In case of, it is very useful and advisable to consume orange or any other citrus fruit together with foods rich in iron (meat, fish ...) or as an accompaniment to medicines for the treatment of anemia, the vitamin C contained in citrus favors the conversion of ferric iron to ferrous making it more assimilable. The result is an acceleration of recovery.

A medium orange contributes approximately 85 mg of vitamin C, what covers the 100% of the recommended daily needs (60 mg / day). However, there are different situations in which vitamin C needs are increased, such as during lactation, pregnancy, in athletes, smokers, if certain drugs are taken, etc. In these cases, the consumption of a daily orange to achieve the appropriate values.

Is consuming orange juice the same as a piece of fruit?

No, it is not. The big difference is the amount of fiber and sugar in one version or another.

The piece of fruit whole provides more fiber. The juice provides a greater amount of much higher sugar. For example: a glass of orange juice provides the same amount of sugar as two whole oranges but a much lower fiber content, which can contribute to excess weight and other health problems.

Therefore, despite the fact that fruit juice is natural and can be taken from time to time, should not replace the piece of fruit and this is stated by the World Health Organization (who), the American Academy of Pediatrics and the nutrition committee of the Spanish Pediatric Association.

REMEMBER THAT…

• A medium orange provides approximately 85 mg of vitamin C, which covers 100% of the recommended daily needs (60mg / day).
• Vitamin C is an antioxidant that helps fight free radicals that are produced in the body for different reasons, and that are harmful to the body. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in the healing of wounds and participates in the absorption of iron.
• Each variety of orange has its own season, so it is possible to find them all year round. The season in our country begins in November and can last until June.

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition