The time for oranges, orange juice and all their delicious derivatives has come! It is the typical color of oranges which delights our palate and provides the body with rich juices.
Although its not their peak season yet, depending on where you are located you may start seeing more of these treasures in your nearby markets. The health benefits of oranges are known to many for years. Rightfully so, as they are the ideal weapon against viruses in the winter as they are available from October until April and are packed with vitamins and minerals.
We spoke with Dr. Elizabeth Macorsini, Nutritional biologist in the Outpatient Nutrition and Health department in Humanitas to find out more on the benefits of oranges.
Why are Oranges good for us?
“Consuming oranges is very important for the body. They are fruits rich in water (about 90% of total weight) and do not contain fats. They have very little protein (0.5-0.8%), but make up for it in sufficient quantities of simple sugars (6-9%) which help provide a good supply of energy. They also have a good mix of vitamins: Vitamin C helps strengthen the immune system, Vitamin A protects the skin and mucous membranes and B vitamins (especially B1 and B2) stimulate the utilization of nutrients for energy production and regulate appetite,” says the specialist.
Oranges are also rich in minerals: potassium (keeps the cells well hydrated), copper (constituent of the skin and hair), and magnesium (powerful antioxidant). Oranges also have pectin, which is a fiber useful for bowel function and citro-flavonoids, which contrast the capillary fragility and all forms of organic aging.
Are they all the same?
Oranges are not all the same. The “pigmented” varieties are among the most prized for their sweet taste and intense color, indicating the content is rich in antiocianine and bioflavonoids. These are substances that play a protective role and have anti-aging abilities.
Should I be drinking orange juice every day?
“Orange juice is good for the health, however, it contains a certain amount of sugar and for this reason, people who are overweight or have diabetes should drink it responsibly. It is also basically an acidic food which means it can cause some digestive trouble to those who suffer from heartburn. Therefore, it is advisable to drink it after eating something”, says Dr. Macorsini.
Aside from these cases, you can consume orange juice every day. The ideal approach is to drink it for breakfast, accompanied by toast, oats or other solids, or as a mid-morning or afternoon snack. We do not add sugar because the orange itself is already a sweet fruit.
Attention! Orange juice should not be prepared in advance: it should be freshly prepared and then consumed immediately because the vitamins that the oranges contain rapidly degrade when coming into contact with oxygen, light and warmth.
