Orange is a fruit available to everyone at any time of the year. In summer, it’s nice to refresh yourself with a citrus fresh juice, add zest to aromatic Christmas pastries in winter, or throw fruit slices into hot mulled wine. This fruit is valuable in its vitamins, regardless of how much protein, carbohydrates and fats are in an orange. Everyone knows that it contains a shock dose of vitamin C. It is customary to bring it to the sick and recovering. What other useful substances are hidden behind the orange peel, how many carbohydrates are in the orange and is it dangerous for a slim waist?
Where did the oranges come from?
In Russian, the word "orange" came from the Dutch language. In Holland, this word means "Chinese apple." Oranges were cultivated in China about 2.5 thousand years BC. Scientists suggest that oranges (in the form in which we know them) are the fruit resulting from the crossing of pomelo and tangerines. They were brought into Europe by Portuguese merchants and quickly spread throughout the Mediterranean coast.
There are 97 varieties of oranges. All of them can be divided into two large groups: light (with orange flesh of different shades) and king (with red flesh) fruits.
Today, the United States is the main supplier of oranges to the global market. They are followed by China and Brazil by a small margin. The honorable third place was shared by the following countries: Iran, Spain, Egypt, Italy, Greece, India, Morocco, Argentina.
Source of health
The composition and useful properties of the orange were known to mankind and have been actively used since time immemorial. More than half of all active ingredients are hidden in its orange zest. However, due to the long transportation, the fruits are often covered with a layer of chemicals and wax, which prevent the oranges from spoiling on the road. Therefore, when eating peel, it is worth washing it thoroughly with a cleaning agent.
What vitamins in an orange make it so healthy? It contains beta-carotene, vitamins A, PP, B1, H, B2, E, B5, C, B9, B6. In addition, it is rich in iron, potassium, phosphorus, calcium, sodium, magnesium.
Weight loss assistant
Due to the particular popularity of high-fat and high-protein diets, many people who want to lose weight think about how many carbohydrates are in an orange, completely losing sight of the amount of fiber and phytoncides. Meanwhile, these two substances are the good helpers of all losing weight.
Fiber helps digestion. Passing through the intestines, she, like a brush, cleanses it and takes with it all the accumulated toxins. Phytoncides are known as active fighters against flu and colds, natural immune stimulants. However, they have a number of unexpected properties. Phytoncides do not allow the body to store fats in the depot and accelerate metabolism, thereby helping to get rid of all unnecessary.
Pulp and Zest
When compiling a menu, first of all, one should take into account not how many carbohydrates in an orange, but its total calorie content. Moreover, it varies from grade to grade. There is a difference in whether you are going to eat only the pulp, use only the zest or make orange juice.
Calorie orange, 1 pc. (pulp 70 g) - 43 kcal.
The calorie content of orange zest (100 g) is 16 kcal.
Calorie content of freshly squeezed orange juice (100 ml) - 37 kcal.
Oranges are recommended to be included in the diet 2-3 times a week. One orange for breakfast will supplement your diet with a whole vitamin complex, but will not affect the speed of weight loss.
BZhU balance
The widespread enthusiasm for diets, food diaries, and a healthy lifestyle has led people to describe and calculate not only protein in chicken breast and fried custard cake for dessert, but also how much carbohydrate is in an orange and when to eat it.
The number of macronutrients per 100 g of orange (1 average fruit):
- Calorie content: 43 kcal.
- Proteins: 0.9 g.
- Fats: 0.2 g.
- Carbohydrates: 8.1 g.
- Water: 87.6 g.
- Fiber: 2.3 g.
- Organic acids: 1.8 g.
Is fresh useful?
Freshes have entered our daily menu relatively recently. Some 15 years ago, freshly squeezed juices were available only to the happy owners of juicers, but today there are points of sale of fresh juices in any hypermarket or shopping center.
Fresh contains high concentrations of minerals and vitamins. However, nutritionists warn against frequent use of freshly squeezed juice: such a drink, in addition to useful substances, contains a large amount of sugar.
The champion in the amount of fructose is an apple - 20 g of sugar per 100 g of product, grapes from the 18th have an honorable second place. In third place is an orange - it contains 12 g of fructose.
Frequent or plentiful consumption of fresh may provoke stomach problems and lead to ulcers and gastritis. In addition, it, unlike whole fruits, does not contain fiber.
Blender instead of a juicer
A much more healthy and satisfying alternative to freshly squeezed juice is a smoothie - fruits or vegetables whipped in a blender bowl with the addition of water, yogurt, kefir, protein and any other ingredients. Sometimes oatmeal or healthy seeds (flax, chia) are added to such a drink, such a smoothie will give a feeling of satiety and will easily replace breakfast.
Smoothies are usually made from berries: they contain less sugar, but are not inferior to fruits in the concentration of nutrients. For example, 300 g of strawberries contains as much sugar as 1 orange.
However, the beneficial substances and fiber contained in the zest and white partitions make citrus fruits the number one fruit for making smoothies.
Vitamin Concentrate Smoothie
Ingredients:
- unripe frozen banana - 1 pc.;
- orange - 2 pcs.;
- milk - 100 ml;
- a mixture of frozen berries - 100 g.
Cooking:
- Gently grate the zest of one orange so as not to touch the white layer. Peel both oranges from peel and seeds.
- Put banana, berries, milk and peeled oranges in a blender bowl. Beat until foam.
- Pour into glasses and sprinkle with grated zest. Garnish with a sprig of mint if desired.
Such a smoothie will give you a feeling of satiety for a long time, charge it with vivacity and good mood, protect it from the common cold.
Aromatherapy
Orange is extremely useful not only as a fruit to eat. Aromatic oils, which are part of its zest, have healing properties. Bright orange smell easily copes not only with viruses and bacteria in the air. It will help with prolonged depression, loss of strength, nervous tension. Aromatherapy with citrus oil improves performance and concentration.
If there are no aroma lamps at home, you can put the peel on a hot battery or put a candle in it. Dried orange peels are often used in sachets suspended in cabinets and drawers with winter clothes. They will help rid things of a musty or bad smell.
Cosmetology
Since ancient times, oranges have been used to whiten and tone the skin. If you brew and insist orange peels, pour the resulting broth into ice molds and freeze it, you will get perfect nourishing cubes for the skin. They should wipe the face and neck in the morning and evening. After a week, age spots will noticeably fade, bags under the eyes and puffiness will leave, the complexion will improve.
An orange wrinkle mask tones up tired skin and removes fine wrinkles. To prepare it, mix in a ceramic cup 20 ml of freshly squeezed orange juice, 10 g of cocoa butter and 15 g of chickpea flour. The mask should be applied to the skin of the face and neck and left for 10 minutes. Rinse thoroughly with cool water and moisturize the skin with cream.
People with an allergy to citrus fruits should be wary of such procedures. In case of irritation, discontinue use immediately.