Orange: discover the benefits and whether the fruit is fattening

Orange is a fruit very well known because of its citrus flavor and its beneficial properties for health, since it is rich in vitamin C .

It has several species, which are widely used in the preparation of juices, cakes and fruit salads.

Its consumption can be made fresh or in sweet and savory recipes.

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What types of oranges?

There are different variations of oranges, each with its own characteristics. Check out the most popular in Brazil:

Lime orange

Lime orange is the least acidic among popular oranges.

It has juicy pulp and its flavor is sweet and smooth.

Due to its low acidity level, it is the most suitable for children and people who have digestive problems.

It is usually consumed fresh. In recipes, it is more used in the preparation of syrups and sweets.

Bahia orange

Result of a natural mutation, the Bahia orange has this name because of its origin in the state of Bahia.

The main characteristic of this type of orange is that it does not have seeds, so it is widely consumed raw, although it is also used in the preparation of salads.

It is also known as navel orange, as it has a sharp tip in its shape.

Its bark has a yellowish color and is very easy to peel.

Laranja kinkan

With little pulp and a sour taste, kinkan orange is a variety of oriental origin.

Its size is small and has little pulp.

Unlike most oranges, it has an edible peel, with a sweet taste.

Inside, the taste is sour and has large lumps in relation to its size.

It can be eaten whole or just the peel.

Champagne orange

With a size larger than the other types of fruit, the champagne orange is rarely found in markets and fairs, but it is a good option for those who want to try a different variety.

It has a thick green peel, used in the preparation of sweets.

Its pulp is not very sweet and has lower acidity than other oranges.

The name is related to the color of juice that the fruit generates, which has the color of champagne.

Pear orange

The most cultivated variety in Brazil, the pear orange has a smaller size than the other oranges.

Its flavor is sweet and has little acidity, so it is suitable for juices and fresh consumption .

The bark is smooth and thin, and has a color that mixes yellow and reddish.

It is less caloric among the listed oranges, as it has about 37 kcal per 100g.

Red orange

Also known as blood orange, this type of fruit is little known and commercialized.

It gets its name because of the coloration on the inside of the fruit, which is red.

This coloring exists thanks to the presence of the anthocyanin substance, a natural dye.

It has a reduced size compared to other oranges.

What is orange for?

The orange serves to reinforce the food and add flavor to dishes and juices.

The two most common forms of consumption of oranges are: fresh and natural juice.

In addition, orange also serves as an ingredient in culinary recipes such as fruit salads, cakes, jellies, sauces and vitamins .

Because of its properties, such as vitamin C, orange also acts to fight flu and colds.

What are the benefits of eating orange?

Who has never heard that drinking orange juice is good when you are sick?

This is because the orange has several minerals and vitamins that help the immune system to strengthen.

In addition, it is also good for other areas of human health.

The main benefits of eating the fruit are:

Strengthens the immune system

Orange is a great ally for strengthening the immune system, since it is rich in vitamin C.

This vitamin promotes the production of white blood cells, defense cells responsible for fighting infections and organisms foreign to the body.

Keeps skin healthy

The health of the skin is also benefited with the consumption of the fruit. Orange has antioxidant substances in its composition, which fight free radicals – molecules capable of damaging healthy cells in the body – and prevent premature aging.

In addition, because of the vitamin C present in its properties, the consumption of orange stimulates the production of collagen – the protein responsible for the maintenance of skin tissues.

Reduces high cholesterol

Because it is rich in pectin – a soluble fiber that hinders the absorption of cholesterol -, orange helps fight high cholesterol.

This fiber stores cholesterol and eliminates it from the body before the body performs absorption.

Prevents cancer

Orange has properties of antioxidant substances called flavonoids.

They help fight free radicals – molecules capable of damaging healthy cells in the body – and cleanse the body, preventing changes in the cells.

What is the orange pomace?

The bagasse is the white part of the orange. It is usually the one discarded when the fruit juice is squeezed.

Most of the nutrients and fibers are found in the bagasse. These fibers cleanse the intestine, removing toxins from the body.

Because of these fibers, it also assists in digestion and is responsible for the feeling of satiety that the fruit provides.

Despite this, in cases of patients who have undergone some type of operation on the stomach (such as bariatric surgery), the consumption of bagasse is not indicated.

In this type of procedure, in general, the size of the stomach is reduced. As the orange pomace is firm, there is a danger of obstruction, causing the accumulation of food and even the rupture of the membrane that lines the organ.

Can you eat orange in the diet?

Yes , as long as with bagasse and in moderation.

In the bagasse there is most of the orange fibers. These fibers reduce the speed of stomach emptying, making food stay in the stomach longer.

Thus, the individual has a feeling of satiety for longer and tends to eat less.

In addition, it also provides less absorption of fat by the body.

Already the juice of the fruit, depending on the form of preparation, may not be suitable for those who want to lose weight. This is because to make a glass of juice, in general, 3 or 4 oranges are necessary, which greatly increases the caloric amount of the drink.

Despite this, studies prove that, if consumed without the addition of sugars, juice can be an ally in the diet.

That’s because orange juice stimulates the production of a substance called leptin – a natural appetite suppressant – that causes a feeling of abundance.

However, when there is the presence of sugars in the drink, the effect is the other way around, as the juice is quickly absorbed and soon, hunger appears.

Thus, when ingesting the juice, the ideal is that the consumption is made only with the natural sugar of the fruit, without addition.

How many oranges can a person consume per day?

There is no daily limit for the consumption of the fruit.

According to professionals, the recommended is the intake of 2 raw oranges per day.

Excessive consumption of oranges can cause changes in the body, such as excess potassium, especially in those who already have hyperkalemia problems (excess potassium in the body).

Therefore, the ideal is to include the fruit in the diet in a balanced way. Thus, it reinforces nutritional intake without causing major caloric changes.

How orange with pomace at night is bad?

It has long been said that consuming orange during the night is bad.

A popular saying that involves the fruit is “in the morning it is gold, in the afternoon, silver, and at night it kills”.

Despite the phrase, there is no evidence that eating fruit before bedtime has harmful effects on health.

Along with the popular saying, the consumption of fruit was attributed to an exciting effect, which interferes with the quality of sleep. However, there are no studies that prove the existence of this interference.

The recommendation not to eat citrus fruits at night is only for those who have gastroesophageal reflux problems, as it can worsen the symptoms of the disease.

Can the consumption of orange fruit have contraindications or harms?

For people on a potassium-restricted diet, orange may not be the best choice, as it has a large amount of the mineral.

In addition, people who are taking some types of medication, such as anticoagulants, should also avoid taking it, as it can affect the absorption of the medicine.

There is no evidence of other direct harms of fruit consumption for health. In spite of this, it is important to always appreciate moderation, especially if there is intestinal sensitivity. This is because the fruit pomace is related to the possibility of obstruction or constipation.

Orange is a fruit well known for being a source of vitamin C and providing several health benefits.

Did you already know all the qualities of this fruit? The Healthy Minute brings other information about fruits and food . Check out!