Orange strengthens your emotional body, encouraging a general feeling of joy, well-being,

and cheerfulness. Tae Yun Kim

Who doesnt love a delicious and juicy orange as a snack? They are popular with athletes because
they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most of the
year for that same energy-boosting effect.
13 Health Benefits of Oranges:
1. Helps Prevent Cancer
Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including
that of the skin, lung, breast, stomach and colon.

2. Prevents Kidney Diseases
Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.
Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay
and the high acid content can wear away enamel if consumed in excess.

3. Reduces Risk of Liver Cancer
According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in
part to vitamin A compounds known as carotenoids.
4. Lowers Cholesterol
Since theyre full of soluble fiber, oranges are helpful in lowering cholesterol.
5. 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.
6. Lowers Risk of Disease
Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause
chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections
Studies show that the abundance of polyphenols in oranges protects against viral infections.
8. Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.
9. Helps Create Good Vision
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent
macular degeneration.
10. Regulates High Blood Pressure
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in
oranges helps maintain blood pressure.
11. Protects Skin
Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage
which also protects the skin from free radicals and prevents the signs of aging.
12. Oranges Alkalize the Body
Although oranges are acidic before you digest them, they contain many alkaline minerals that help to
balance out the body after they are digested. In this respect, they are similar to lemons which are
one of the most alkaline foods available.
13. 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 dont eat a lot of oranges at one
time, they wont spike your blood sugar and cause problems with insulin or weight gain.
Next page: Orange nutrition, interesting facts and recipes.

Nutritional PowerFood
Oranges have so many benefits and I consider them a Powerfood.
They have a wealth of nutrients including vitamin C, vitamin A precursors, calcium, potassium, and
pectin. For a complete list of its nutrients and calories go to calories in an orange.
Interesting Orange Facts:
Oranges are the largest citrus crop in the world.
Brazil produces more oranges than any other country.
Navel Oranges are named after the belly button shape near the bottom!
About 25 billion oranges are grown each year in America.
In the 18th Century British sailors took sauerkraut and citrus fruits on the ships to prevent scurvy.
Florida produces about 70 percent of the total U.S. crop, and 90 percent of its production goes to
make juice.
In Queen Victorias day, oranges were given as Christmas gifts in England.
Did you know that the color orange came from the orange fruit?
Two most common varieties of oranges are Navel and Valencia oranges.
Orange is the worlds third favorite flavor after chocolate and vanilla.
History of the Orange
Oranges where first grown in southeast Asia, northeastern India and southern China and were first
cultivated in China around 2500 BC.
In the first century AD, Romans brought young orange trees all the way from India to Rome. North
Africa began growing oranges in the 1st century AD.
Christopher Columbus brought orange seeds in 1493 across the Atlantic Ocean to Spains Canary
Islands to Haiti, where he planted orange orchards. By 1518 oranges were introduced to Panama
and Mexico, and a little later Brazil started growing orange trees.
Americas first orange trees were planted in Florida in 1513 by Spanish explorer Juan Ponce de
Leon.

Growing Oranges
They are a tropical to semitropical, small evergreen flowering trees growing to about 5 to 8 meters
tall. Evergreen means they produce flowers and fruit all the same time.
Oranges are either sweet or bitter but as we know most of us eat only the sweet oranges. The most
popular sweet varieties are Valencia, Navel, Persian variety and blood orange.
Warm weather can cause the orange skin to re-green but it will still taste good.
Orange peels contain many volatile oil glands in pits. Interior flesh is composed of segments, called
carpels, made up of numerous fluid-filled vesicles that are actually specialized hair cells.
Selection and Storage
In the northern hemisphere orange fruit season begins in October and lasts until February.
The bigger the navel in an orange, the sweeter it will be.
Buy fresh fruits that are firm, yet yield to gentle pressure.
Fresh oranges have bright color, no wrinkles on the skin and feel heavy for their size.
Avoid overly soft oranges with spots and mold.
Oranges can be kept at room temperature for a week or so and but keep well for up to two weeks in
the refrigerator. Keep them loose in the fruit container and place in the cool area away from
excessive moisture, as they tend to get mold easily.
Store freshly squeezed orange juice inside the freezer compartment for later use.
Store dried orange zest in a cool, dry place in an airtight glass container away from moisture.
Moro oranges are also called blood oranges because the pulp is bright red.
Orange Cautions:
Insecticide is sprayed over orange crops. It is important to at the very least wash the oranges in cold
running water before use. Better is to wash them in a fruit and vegetable rinse. Organic oranges do
not have these chemicals and are best suited for zest preparation.
For those susceptible to foodborne illness, you may need to avoid drinking unpasteurized or fresh-
squeezed juice that could contain bacteria. Try sticking to pasteurized juices.
Preparation and Serving tips
It is simple to eat a fresh orange anytime or anywhere. Be sure to wash them under running water to
remove surface dirt and any pesticide residues, then peel the skin and yum!
Making fresh orange juice at home is so easy and much better than those commercial drinks that
may contain preservatives and artificial coloring. Oranges will produce more juice when warmer, so
always juice them when they are at room temperature. You can roll the orange under the palm of
your hand on a flat surface will also help to extract more juice. Also, it is best to drink the juice at
room temperature.
The outermost part of the rind grated using zester to produce orange zest, which is tasty. It is
important that you use an organic orange as this is where all the pesticides will be.
There is no orange waste because it is all biodegradable.

Here are a few recipes to get oranges into your diet:
Green Orange Spinach Smoothie
Power Spinach Salad with mandarin oranges
Orange Spring Cleanse Green Smoothie
Orange Honey Syrup
Carrots with Orange
Related
14 Healthy Reasons to Eat Kiwi
Top Fruits for Your Health


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