Orange is a very convenient fruit to eat. You don’t need to wash it when you are busy, you can just peel it and eat it. The aroma is fragrant, the taste is sour and sweet, and the juice is rich. For those who love fruit, they simply cannot refuse.
So what nutrients do oranges have? What will happen to your body if you eat an orange every day? Let’s talk together today~
What nutrients do oranges have?
The soluble sugars, organic acids, flavonoids and limonoids contained in oranges together give oranges their unique flavor.
The nutrition of oranges is pretty good. Although the content of dietary fiber is not very rich, the content of vitamin C and mineral potassium is pretty good. The “Chinese Food Composition Table” lists the nutritional components of many kinds of oranges. Although there are differences between different varieties, they are not very big.
As can be seen from the table, among the common orange varieties, the tangerine with the lowest calories is the tangerine, the tangerine with the richest dietary fiber is the tangerine and kumquat, the tangerine and kumquat with the highest vitamin C content are the tangerine, and the Sanhu is the most potassium-supplementing variety. Red orange. In addition, oranges are also rich in carotene and folic acid, of which the folic acid content is 52.9 micrograms/100 grams, which is 8.4 times that of apples.
Eat 1 orange every day
What changes have occurred in your body?
Oranges are sweet and sour and can be eaten just by peeling them off. It is very convenient whether at home or traveling. If you can eat an orange every day, it will also have many health benefits for your body.
(1) Promote skin health
The vitamin C content of oranges is usually between 20~40mg/100g. Eating 2 large oranges a day can basically meet the daily vitamin needs. Adequate intake of vitamin C in the diet not only helps the body maintain normal immune function, but also helps maintain skin elasticity and prevent dry skin and wrinkles.
(2) Stabilize blood pressure
The potassium content in oranges is pretty good, and consuming fruits with high potassium content can help us better stabilize blood pressure levels.
(3) Protect eyes
The carotene content in oranges usually ranges from 370 to 5140 micrograms/100g. Among common orange varieties, the ones with higher carotene content are small-leaf oranges and early oranges, with contents of 2460 micrograms/100g and 5140 micrograms/100g respectively. Consuming more carotene-rich foods in your diet is beneficial to the health of your eyes and skin.
(4) Conducive to the healthy development of the fetus
Among common fruits, oranges are a good choice for supplementing folic acid. Eating one large orange can meet nearly 13% of the folic acid needs of women preparing for pregnancy. The most valuable thing is that oranges can be eaten raw, which reduces the loss of folic acid during cooking and heating. my country’s “Dietary Guidelines for Chinese Residents” recommends that women before pregnancy need to continue to supplement folic acid for 3 months, 400 micrograms per day, and continue during pregnancy, which can help prevent fetal neural tube defects.
However, considering the important role of folic acid and the uncertainty of dietary intake, it is recommended that those who are preparing for pregnancy or pregnant should take folic acid supplements directly.
(5) Protect cardiovascular disease
In addition to women preparing for pregnancy and during pregnancy, ordinary people also need to pay attention to folic acid supplements. Because the lack of folic acid in ordinary people will affect the metabolic process of homocysteine, it can easily lead to hyperhomocysteinemia, thereby increasing the risk of coronary heart disease, hypertension, type 2 diabetes, Alzheimer’s disease, and depression. In addition, folic acid deficiency in ordinary people also increases the risk of megaloblastic anemia.
don’t eat too much
Be careful of “turning yellow” and “getting angry”
Although oranges are delicious and nutritious fruits, they should not be eaten too much. Otherwise, it will not only cause the skin to temporarily “yellow”, but also “get angry”, causing symptoms such as gum swelling and pain, dry mouth and tongue.
This is because, first of all, oranges are rich in carotene, and consuming too much at one time can lead to “hypercaroteneemia.” The name may sound scary, but in fact, don’t worry. It is not harmful to health, but it will temporarily turn our skin yellow. As long as you stop consuming foods rich in carotene for a week or so, your skin will gradually return to normal. original color.
Secondly, the reason why eating too many oranges will cause you to “get angry” is because their sugar content is not low, usually above 10%. A large amount of sugar will increase the osmotic pressure of cells, causing dryness of the throat and discomfort in the mouth, throat, gums and other parts of the body. Oranges also contain a large amount of organic acids that can cause oral injuries, such as burnt mouth syndrome; the fructose in oranges may also cause Cause acute inflammation in the human body.
Therefore, eating oranges should be done in moderation. If you plan to eat oranges throughout the day, don’t exceed 4 at most. Remember to rinse your mouth in time after eating to avoid “heat” symptoms.
Are oranges full of treasures?
(1) Is the white fiber in oranges worth eating?
As for the white threads in oranges, many people may not like its taste. In fact, the white threads on the orange petals are called orange strips. Modern research shows that in addition to dietary fiber, orange peel also contains chemical components such as flavonoids and volatile oils. Its active ingredients are mainly flavonoids, among which the flavonoids are mainly hesperidin, which has antioxidant and other effects. .
However, there are very few orange veins on oranges. Even if you eat half a pound of oranges, the intake is not much, so don’t expect to get any special effects from eating them. For friends who don’t like it, it is recommended to eat it directly, which can help you add some dietary fiber. If you really don’t like to eat it, there is no need to force it.
(2) Is orange peel equal to tangerine peel?
In order to eat oranges without wasting it, many people will dry the orange peels and soak them in water to drink, thinking that this is the so-called “tangerine peel”. In fact, the orange peels we dried ourselves are not real tangerine peels.
Tangerine peel is the mature and dried peel of the Rutaceae plant Tangerine and its cultivated varieties. It was first recorded in “Shen Nong’s Materia Medica”. Tangerine peel is essentially made from orange peel, but people gave it different names because of different times. Aged tangerine peel that is more than three years old is called tangerine peel. At this stage, the peel contains less water, sugar and volatile oil, and is not prone to burning, moisture return, mildew and insect infestation. It is darker in color and does not have a fresh fruit smell.
Orange peels that are no more than three years old are called tangerine peels or peels. The tangerine peels at this stage contain more water, sugar and volatile oil, and are prone to burning, moisture return, mildew and insect infestation. They are lighter in color and smell of fresh fruit.
Therefore, the orange peel we dried ourselves is not called “tangerine peel”, but after three years, it can be called tangerine peel.
If the oranges are sold on the roadside, it is best not to soak the orange peels in water for drinking or cooking to avoid excessive pesticide residues on the skins, which may be harmful to the body. If you like its smell, you can dry it and put it on your pillow or make a sachet, and it will exude an attractive fragrance.
Finally, to summarize, the nutritional value of oranges is okay, but in order to protect your appearance, don’t eat too much at one time.
Author: Xue Qingxin, member of Chinese Nutrition Society, registered nutritionist, health manager, public nutritionist