The orange is the fruit of the orange tree (citrus aurantium), a tree belonging to the Rutaceae family and an ancient hybrid between pomelo and mandarin. This tree has been growing as an autonomous species for several centuries and propagates through cuttings and grafting. Its origins date back to ancient China and the fruit was brought to Europe in the 14th century by the Portuguese. However, according to what we read in ancient Roman texts, the orange was already known in the 1st century AD in Southern Italy. Regarding its name, in some 19th century documents the orange appears with the name of “portogallo”, a name that remains in various languages ​​such as Greek (πορτοκάλι), Albanian (portokall) and some dialects of Southern Italy (portugalli in Calabrian and partuàlli in Sicilian). The orange tree grows up to 12 meters and has elongated leaves and white flowers. Its dormant period is about 3 months and a tree can produce up to 500 fruits a year.
Orange fruits are round citrus fruits, mostly winter ones, the harvest season extends from November until late summer for the late varieties. The outer, rough peel is called pericarp, which from green, with maturation, becomes yellow-orange to red (depending on the quality). The inner part is called endocarp and is divided into segments rich in juice, to be eaten as is or used for a good squeeze. There are different types of oranges, some with blond pulp, others with red pulp, some quite large, others smaller and with thinner peel. In Italy there are about 20 varieties, some excellent for squeezed juice while others are good to be enjoyed in segments. Not only that: with the peels it is possible to produce essential oils and candied fruit, while with the whole fruit you can prepare dried oranges.

Oranges are very rich in beneficial properties and, among other things, they are a source of vitamins. Let's take a closer look at this exquisite citrus fruit, listing its properties, benefits, calories and nutritional values, and finally the contraindications.

Oranges: properties, calories and nutritional values

As we have already mentioned, oranges are rich in vitamins, especially C, A, B vitamins (especially Thiamine and Riboflavin) and PP (Niacin). There is also a high percentage of bioflanoids, important, together with vitamin C, to rebuild the collagen of the connective tissue and strengthen the walls of blood vessels, thus improving blood flow. The anthocyanins present in particular in blood oranges are also useful for fighting inflammation, while terpenes prevent colon and rectal cancer. Among the terpenes there is also limonene, present in the peel, which helps prevent breast cancer. The internal white peel also contains dietary fiber that balances the absorption of proteins, sugars and fats and helps prevent arteriosclerosis and diabetes.
Among the different varieties of oranges, some have more specific properties. Let's find out more about them in detail.

Properties of bitter orange

The leaves and peel of the bitter orange are used in natural medicine, as they contain substances that help circulation and gastric activities. The substance with the most beneficial properties is synephrine, an alkaloid that helps burn fat and increases the calories burned by our body. An essential oil is also extracted from the peel, which is excellent as a disinfectant and anti-inflammatory. The pulp, on the other hand, is used as an anti-wrinkle. The bitter orange is therefore used in the field of nutrition and is one of the components in dietary and food supplements . It also has the power to reactivate microcirculation, so it is used as an anti-cellulite.

Blood Orange: properties

Pigmented oranges (including Tarocco oranges ) are an excellent concentrate of vitamins (A, B1, B2, C) and this makes them useful against anemia. The vitamins present (more than 40% compared to other varieties) in fact promote the absorption of iron and counteract the damage caused by nicotine. Vitamin A helps improve life and fights infections, while the B vitamins are allies in the proper functioning of the metabolism. The blood orange also has a high content of lycopene and anthocyanins, with antioxidant action, while vitamin C helps the immune system and the body after great physical effort. Thanks to the presence of cyanidin 3 it is a powerful method for losing weight, while citric acid lowers acidity and helps digestion better.

Oranges: calories and nutritional values

Now let's discover in detail the nutritional values ​​present in 100 grams of oranges:

• Calories : Kcal 34
• Vitamin B1 0.06 mg
• Vitamin B2 0.05 mg
• Vitamin B3 0.2 mg
• Vitamin A 71 µg
• Vitamin C 50 mg
• Sodium 3 mg
• Potassium 200 mg
• Iron 0.2 mg
• Calcium 49 mg
• Phosphorus 22 mg
• Water 87.2 g
• Carbohydrates 7.8 g
• Sugars 7.8 g
• Protein 0.7 g
• Fat 0.2 g
• Cholesterol 0 g

The Benefits of Oranges: What to Know

As we have learned, the different types of oranges have few calories and many properties useful for the correct functioning of our body. Thanks to the high presence of vitamins, mineral salts and nutritional properties, the orange provides many benefits to our body.

Let's see some of them.

• Oranges have a strong antioxidant power, improving cognitive functions and brain functionality. They therefore fight free radicals, molecules that damage tissues especially after physical activity.
  
  
• With vitamin C, oranges help the body to face the winter months, increasing the immune defenses against viruses and bacteria. In addition, vitamin C helps absorb iron at the intestinal level and increases the synthesis of hormones.
  
  
• The essential oil produced by pressing the leaves and peels is rich in antioxidants, including hesperidin, a molecule that has draining effects.
  
  
• They also prevent cardiovascular disorders, improve intestinal functions and combat stress.
  
  
• Thanks to the presence of bioflavonoids, this citrus fruit strengthens teeth, bones and tendons.
  
  
• Vitamin A helps prevent infections and contributes to healthy bones and eyes.
  
  
• Oranges are perfect to include in a low-calorie diet as they contain very few calories and, consumed in segments after meals, limit the absorption of carbohydrates and fats.
  
  
• According to some research, oranges play a fundamental role in the fight against cancer. Some Italian researchers have in fact tested the power of triterpenoids present in orange peel that inhibit the growth of tumor cells in the prostate. Triterpenoids are in fact able to block an enzyme, GSK-3, which contributes to the growth of tumor cells.

Is the white of the orange good for you?

Specifically, the white part of the orange, called albedo, contains soluble dietary fibers that help prevent diabetes, arteriosclerosis and improve intestinal function. As we have previously mentioned, the dietary fibers present in the albedo are essential for the correct absorption of sugars, proteins and fats. Therefore, it would be advisable to consume the fruit in segments, avoiding removing the white part if you want to fully enjoy these benefits.

Orange Juice: Calories and Benefits

However, although it is advisable to consume the fruit in segments, a nice orange juice helps to take in all the other nutritional properties we have listed. A 25 cl glass of orange juice provides approximately 82 calories, a small amount of fat (0.4 grams) and also a small amount of protein (1.3 grams). A squeeze a day helps to combat duodenal ulcers, promotes proper digestion and helps to produce more bile. The benefits also concern the urinary system as orange juice prevents the onset of stones. Uric acid also helps to combat arthritis, gout and diabetes. Orange juice is excellent in case of respiratory problems and allergies and, in particular, the presence of vitamin C helps to combat arteriosclerosis (improves circulation), hypertension, loss of vision and cancer.

Oranges: contraindications

Although, as we have seen, the properties of oranges are many, however the consumption of the citrus fruit is not recommended in some cases. First of all in case of allergies and intolerances, while those who suffer from gastritis should consume the fruit on a full stomach and never on an empty stomach. Oranges should also not be consumed in case of cystitis as the high acidity level could worsen the situation. Finally, the consumption of oranges is not recommended in case of diarrhea: the dietary fibers that help intestinal functions especially in case of constipation, in the case of diarrhea could increase intestinal functions and increase the disorder.