Facts, Recipes, and Ideas for the Holidays (PDF)
Oranges: Nutrition and Tradition
By Stephanie Polizzi, MPH, RDN, CHES, DipACLM
Sweet and juicy oranges are the most highly consumed fruits around
the world and are grown in more than 140 countries. Best known for their high vitamin C, oranges also contain an abundance of healthful vitamins, minerals and phytonutrients that fight illness and disease.
For example, oranges are known to contain B vitamins thiamine, niacin, riboflavin, B6, pantothenic acid and folate and minerals potassium, magnesium and calcium. They are also a good source of dietary fiber. Other plant-based nutrients include more than 49 types of flavonoids, like carotenoids, which provide antioxidant and anti-inflammatory effects. A large study demonstrated frequent intake of flavonoid-rich foods is associated with reduced risk of heart disease, lower blood lipids (cholesterol and triglycerides) and improved vascular function. Flavonoid intake has also been associated with reduced risk of gastric, breast, lung and colon cancer.
More than a third of citrus fruits are processed into juice, which wastes the flesh, peel, segment membrane (pith) and seeds, all of which contain nutrients associated with our health. Peels are rich in essential oils often used in food production, cosmetics and supplement products. The pith, or white strings between the peel and fruit, contains as much vitamin C and flavonoid content as the flesh of the fruit. The pith is also a good source of soluble fiber, known to lower cholesterol and regulate blood sugars. Removing the pith can lower the fiber content of the orange by almost 30%.
It is best to eat the whole orange, rather than drinking orange juice. One 3” orange contains 62 Calories, 12 grams of sugar and 3 grams of fiber. In contrast, one cup of orange juice contains 110 Calories, 25 grams of sugar and no fiber, increasing the sugar load and eliminating the fiber to regulate blood sugars. Juiced oranges have had the pulp and oils removed and have been heat-pasteurized to inactivate enzymes and kill microbes. Nutrients like protein, vitamin C, B vitamins, calcium, and potassium are reduced by at least half in juice compared to the whole orange. Processing also removes compounds responsible for aroma and flavor, which are sometimes added back using chemical flavor packs.
Although not optimal, orange juice is still a better option than orange “drinks” which may contain only a small percentage of real juice and additives like high-fructose corn syrup or yellow food coloring.
Fresh oranges are readily available year-round but have traditionally been a staple at holiday meals. When I was a child, I always had a clementine orange in the toe of my Christmas stocking, a custom thought to originate during the great depression (and a great alternative to candy). We poked dried cloves into oranges to create decorative accents for our Thanksgiving table. Sometimes we candied the zest, or skin of the orange, dipped them in chocolate and bagged them as gifts to our school friends. You can also dry orange peels and mix with cloves and cinnamon sticks to make a holiday potpourri.
Besides a juicy snack, fresh oranges are a great addition to a green salad or nutty spread, cranberry sauce or marmalade. Add slices to punch, hot tea or cider. Toss into smoothies, puree with spices for an oil-free salad dressing. Orange segments add zest to jicama slices, brighten up the cream cheese on crackers, and mix well with mango and walnuts for a healthy snack or dessert.
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