 Oranges; powerhouses of vit C
You are what you eat. Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.
 Oranges are flooding our vegetable markets at this time of the year. I’m yet to come across someone who doesn’t like this fruit. Its juice is one of the favourite breakfast beverages. Everything about this fruit is lovable – the colour, the fresh aroma, the tangy sweet taste and, of course, its health benefits.
Etymology
You’ll be surprised to hear that the names for orange in several languages are derived from the Sanskrit word
‘narang’.
History
Sweet oranges are known to have originated in India from where they were taken to Europe in the 15th century by Portuguese traders. These traders as well as the Spanish, Arab and Dutch sailors planted orange trees along the trade routes to prevent scurvy on long voyages. (Scurvy – Swollen and bleeding gums as a result of vitamin C deficiency) Oranges were introduced to Florida in the 15th century by a Spanish explorer.
Nutri-Meter
Oranges are powerhouses of vitamin C. They are also rich in dietary fibre and folic acid.
7 reasons to eat more oranges
1.Colour advantage - It is well known that brightly coloured foods are good for us. The phytochemicals that lend bright colours to fruits and vegetables are choc-a-block with anti-oxidants that do a world of good.
2.Anti-oxidant protection
– Vitamin C is one of the well-known anti-oxidants that mop up free radicals. Just one orange a day provides more vitamin C than your daily requirement of this vitamin. It helps prevent cancers (mainly of the mouth and stomach), betters the immune system and also prevents oxidation of cholesterol to form plaque in the vessel walls.
3.Cholesterol levels – Orange peel has certain flavonones that are known to possess natural cholesterol reducing properties. Their efficacy is being compared to that of statins. Peels of well scrubbed fruits can be used in teas, salads and as a flavouring, to get these benefits.
4.Fibre benefits – Fiber not only helps reduce cholesterol but also stabilises blood sugar in diabetics. It also lowers the risk of colon cancers and the discomfort in irritable bowel syndrome.
5.Lung cancer – Oranges and orange coloured fruits and vegetables like papaya, pumpkins, peaches, red peppers are rich in a certain carotenoid that prevents lung cancer. A study also showed reduced risk of cancer in smokers who ate foods rich in this carotenoid.
6.Stomach ulcers – H.Pylori is the bacterium responsible for causing stomach ulcers. Vitamin C is known to protect against H.Pylori infections thereby reducing incidence of stomach ulcers. Eating an orange a day or drinking a glass of orange juice may give you that protection from stomach ulcers and cancer.
7.Rheumatoid arthritis - Oranges are rich in carotenoids like zeaxanthin and cryptoxanthin. Studies have shown that a diet rich in the above two carotenoids reduces the risk of rheumatoid arthritis almost by half. Just drinking a glass of freshly squeezed orange can confer such a huge advantage.
Choosing and storing
 The skin of a ripe sweet orange need not necessarily be totally orange in colour. Certain chemical dyes are known to be injected to the skins of oranges to give them a uniform bright orange colour. Pesticide residues are also known to be high on the surface of oranges. When you need to scrape of the peel for orange zest, it is best to use organic oranges or at least scrub the oranges vigourously in plenty of water.
Smaller oranges are juicer. Choose firm oranges with a thinner skin for more flavour and juice. You can either put them in the refrigerator or keep them out at room temperature.
Ways to include orange in your diet
- What is easier than peeling and eating an orange? With such a refreshing taste, this fruit needs no dressing up or pairing. It’s great by itself.
- It does form a nice accompaniment with greens in a salad. Use some orange juice with crushed pepper as a dressing.
- Oranges served in a mixed fruit platter make a healthy dessert.
- A small glass of orange juice is a good thing to have at breakfast. However it’s better to eat the whole fruit to get maximum health benefits from the natural sugars and fibre.
- Try out a fruit pulao for a change, mixing chopped up citrus fruits like oranges with chopped apples and some dried fruits and nuts. Serve it with fresh yogurt.
Recipe for your health-food file
 Orange-Spinach-Walnut salad
This recipe has an interesting contrast of colours, flavours and textures. All of the 3 main ingredients are nutrition superstars in their own right.
Ingredients:
2 ripe oranges – segmented
1 cup fresh baby spinach leaves – washed thoroughly and dried
Handful toasted walnuts – roughly chopped
For dressing:
- ¼ cup freshly squeezed orange juice
- 2 tbsp balsamic vinegar
- 1 tbsp extra virgin olive oil
- ½ tsp English whole grain mustard
- Freshly ground black pepper
- 1 flake garlic finely chopped
- Pinch of salt
Method:
In a bowl, take all the ingredients for the dressing. Whip them together vigourously. Alternatively, you could put them in a bottle with a tight lid. Shake the bottle a few times to make the dressing.
Toss the spinach leaves, orange segments and walnuts in a bowl. Pour the dressing and toss to coat well.
Serve as an accompaniment to pasta or grilled fish.
The author is a qualified medical doctor, an enthusiastic writer and a passionate cook. She will try and answer any article-related queries, which can be posted in the comments section.
photo courtesy- Getty Images
© Nandita Iyer
Disclaimer:
The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition.
Dr Nandita Iyer
(The author is a qualified medical doctor, an enthusiastic writer and a passionate cook. She will try and answer any article-related queries, which can be posted in the comments section.)
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