ORANGES

Benefits  

• Excellent source of Vitamin C
• Contains thiamin and folate
• Contains pectin, which may lower blood cholesterol levels

Most people associate oranges with healthy doses of Vitamin C. They are correct to do so - just one medium-sized orange supplies more than the adult daily requirement.

Vitamin C helps to make collagen, which is essential for healthy skin. It also helps to maintain the body’s defences against bacterial infections. As an antioxidant, it can prevent free-radical damage and may therefore help to ward off or inhibit certain cancers. Oranges also contain thiamin and folate, two of the B Vitamins.

The nutritional benefits of oranges include the membranes between the segments. These contain pectin, a type of soluble dietary fibre found in most fruits, especially
[ Apples ] [ Lemons ] and  [ Redcurrents ]. High levels of pectin may lower blood cholesterol levels. The membranes also contain bioflavonoids, which have antioxidant properties. For maximum benefit, therefore, it is better to eat the fruit rather than just drink the juice. When a recipe calls for the zest of an orange, try to use unwaxed fruit, if possible - otherwise, wash the fruit thoroughly to remove any wax or fungicides.

Some people are allergic to citrus fruits and may develop a rash soon after eating them. Citrus fruits have also been linked to migraines in some susceptible individuals. (I have discovered that if I add chopped carrot to orange juice and liquidise thoroughly, it makes a refreshing drink without the adverse affects suffered from the high acidic levels of the orange juice.)

The different species of orange which are grown in South Africa include the navel orange, the Valencia orange and the bitter Seville orange, which is mainly used for marmalade. Candied peel, essential oils and pectin are among the by-products.

NAARTJIES, MANDARINS, CLEMENTINES, SATSUMAS

Benefits

• Good source of Vitamin C
• Contain pectin, a form of soluble fibre which may help to lower blood cholesterol levels

Naartjies, mandarins, clementines and satsumas all belong to a group of bright-orange citrus fruits with thin, easily peeled skins. Like the other varieties they are a good source of Vitamin C. Low levels of the vitamin increase our susceptibility to infection. Vitamin C is also an antioxidant, which may help to prevent the damage caused by Free Radicals and so offer protection against various forms of cancer.

Make sure you eat the membranes between the segments as well as some of the pith that clings to them. These contain pectin - fibre which may be helpful in lowering cholesterol levels. The membranes and pith also contain bioflavonoids, which act in much the same way as antioxidants.

Return To The Following Index Pages:

1. Fruit
2. Vegetables
3. Herbs & Spices
4. Vitamins & Minerals