Orange

Orange The orange is one of the oldest cultivated trees on the planet with over 7,000 years of known history. Native to Asia, it is thought that the orange tree is native to India, quickly gaining popularity in China and the Middle East. Known for its taste, flavor and ability to travel long distances, the orange reached the Roman Empire over 2,000 years ago where it became quite popular with the ruling class and military. While the Romans enjoyed this fruit, most orange orchards of the time were actually placed in Northern Africa. From here, the Romans would carry the fruit across the Mediterranean to their port cities in Europe. The conquistadors brought the orange to the New World at the dawn of the 16th century, where is remains an important and popular fruit. While Florida and California are known as two of the major producers or oranges, the largest producer is actually Brazil. In addition to being delicious, oranges are a great source of vitamin C, vitamin B and dietary fiber.

Key Nutrients

Oranges are a great source of vitamin C and flavonoids, a class of molecules high in anti-oxidant content. Oranges are also a great source of dietary fiber and are low in both saturated and unsaturated fat.

Health Benefits

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Season

Different orange tree varieties have different seasons. For this reason, you can find oranges year round in your local supermarket.

Nutrition Information

Per 1 Fruit (184 grams):

Calories (cKal): 86
Protein (grams): 1.73
Total Fat (grams): .22
Carbohydrates (grams): 21.15
Fiber (grams): 4.4

Buying and Storing

When buying oranges, make sure the fruit is firm to the touch and free of blemishes. When storing at home, oranges can last on your countertop for up to ten days, on in your refrigerator for up to two weeks.

Best Way to Add to Diet

Oranges make a great afternoon snack or quick breakfast. Slice the orange and use it to marinate a piece of fish, chicken or meat. Additionally, use an orange to make a refreshing sorbet, smoothie or chilled summertime drink.