ORANGES For Weight Loss
Oranges are the most convenient form of fruit drink available today. Slice an orange in half and you have an instant nature drink for two. The benefits of freshly squeezed orange juice are far above that of the commercially prepared substitutes. Most commercial orange juice is water added to orange concentrate, so why pay extra for that and all those artificial preservatives, sugars, colourings and fancy packages. Have a freshly squeezed juice and obtain all the benefits. Even the 100% juice may contain added water and 5% sugar, according to the ‘production rules’, without stating such on the container.
The vitamin C content (53mg) of fresh oranges is the most commonly understood nutritional fact for the general public, but does it survive the processing and time lapse between drinks? Not really. In addition, vitamin P is also abundant in fresh oranges, but in very limited amounts from orange juice. In fact, there’s only approx.10% of the vitamin P value in unstrained juice compared to a whole orange. Vitamin P is located in the white pith of citrus fruits and capsicum; it is essential for strong blood capillaries, protection from varicose veins and is vital for the efficient functioning of vitamin C. Now it becomes clear why processed juices are not ideal to rely on for daily vitamin C. Buy in season oranges next time they are available and make a freshly squeezed orange juice daily. Ideally, organic or home grown oranges are superior in flavour as they do not contain an artificial dye, citrus red number 2, that is injected into some commercial oranges to obtain a uniform ‘orange colour’. Try a natural drink. A fresh organic orange juice is full of natural life.
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Oranges are one of the best fruit source of the main mineral calcium (40mg), that in combination with the mineral phosphorus (20mg) is beneficial for protection from infections and viruses. Orange juice is beneficial for the maintenance of healthy skin and hair, as vitamin P and C work together to produce collagen, the substance that joins skin tissues.
Oranges supply magnesium (10mg) and this gives oranges their revitalising power, in addition to the citric acid, vitamin C and enzymes. A glass of freshly made orange juice is the quick way to start the day. If you smoke, drink alcohol and tend to be nervous, orange juice will provide good natural balance, plus you will need extra vitamin C daily to counteract their negative effects.
Oranges provide a good source of phytonutrients and one in particular, unique to oranges, is hesperidin. In animal studies, it has proved effective in lowering blood cholesterol and blood pressure, plus it provides anti-inflammatory power. Once again, it is located in the white pith or pulp of the whole orange. The fibre content of one whole orange provides 10-15% of the daily dietary requirement and helps to reduce cholesterol and protect against colon cancer, as fibre attaches to cancer-causing eements in the digestive system.
The mandarin is often the ‘forgotten fruit’ in most health and nutrition blogs, but it really provides a delicious and unique flavour with a great supply of vitamin P and all the benefits of the orange. The mandarin makes a delightful juice when combined with strawberries. Give the mandarin a quick peel next time it’s in season. Oranges and mandarins are handy takeaway treasures of precious phytonutrients and antioxidants.
NOTE: All amounts in this blog are measured in milligrams (mg) per 100 grams, unless stated otherwise.
GLYCEMIC CALORIES – total: 39 kcal. per 100 grams
INDEX: 42 Calories from: Carb: 34 Protein: 3 Fat: 2