Oranges 

Oranges are refreshing, nutritious fruits which can also boost immunity.

History

Oranges originated in Southern Asian countries like China, Northeast India, and Myanmar many centuries ago. The earliest mention of the sweet orange found in Chinese literature dates back to 314 B.C.

In Europe, the Moors introduced the orange to the Iberian Peninsula which was known as Al-Andalus, with large scale cultivation starting in the 10th century.

 Louis XIV of France had a great love for orange trees, and he had built the grandest of all royal” Orangeries at the Palace of Versailles.”

At Versailles potted orange trees in solid silver tubs were placed throughout the rooms of the palace, while the Orangerie allowed year-round cultivation of the fruit to supply the court.

The word orange derives from the Sanskrit naranga or nagrungo, meaning 'orange tree', which in turn derives from a Dravidian root word (narandam and naranja) which refers to bitter orange in Tamil and Malayalam, respectively.

Most citrus plants, including oranges grow well under moderate temperatures between 15.5 and 29 °C with considerable amounts of sunshine and water.

Health benefits

·       Oranges are good source of antioxidants

      Oranges are rich source of potent antioxidants including flavonoids hesperetin and naringenin , carotenoids (xanthophylls, cryptoxanthins, carotenes), and vitamin C.

·       Oranges are an excellent source of vitamin C

Vitamin C [82.7mg] is a potent antioxidant against free radicals attacking the cells and tissues and causing organ damage. The vitamin also boosts immune function and protects us from infections. The level of vitamin C has crucial role in determining the severity of infection& the speed of recovery from an acute infectious diseases.

Vitamin C has crucial role in collagen formation in skin and muscles. And therefore it is very important for maintaining skin tone and tightness. It aids in delaying signs of ageing on skin. Skin fibroblasts depend on vitamin C for the formation of collagen, and for the regulation of the collagen/elastin balance in the dermis.

·       Fibers in oranges improve digestion and lower LDL cholesterol.

It helps to protect you from thrombotic strokes and heart attacks as LDL is a clot enhancing bad cholesterol. Consuming oranges helps to lower LDL.

One orange provides Fiber of 2.8g.Fiber is essential for gut health and it may prevent colon cancer, hemorrhoids [piles] and fissures also.

·       Good source of potassium and help cardiovascular system

Oranges contain Potassium [ 232 mg]which help protect heart and lower blood pressure.

·       Oranges contain calcium &help bones and teeth

Around 60.2mg of calcium in orange help health of bones &muscles. Calcium is essential for your teeth also.

                                    Orange smoothie

It is very easy to make a yummy but highly nutritious orange smoothie that may help you for weight loss.

Ingredients:

•   2 oranges

•   4 soaked almonds[ outer skin peeled]

•   2tbs Coconut milk

•   ½ tsp maple syrup

•   1 tsp honey

•   1 tsp sunflower seeds[roasted]

•   1tsp flax seeds[ roasted]

Preparation 

It is so easy to make this smoothie. Mix all the first three ingredients in a blender[ Do not add the seeds of oranges]. Add maple syrup, honey  and seeds one by one. Mix well and refrigerate.Add some ice cubes and take it ,if you want a chilled smoothie.

This smoothie is rich in many important nutrients. Oranges are excellent source of antioxidants ,vitamin C and minerals such as calcium  and potassium.

Almonds are rich source of vitamin E, manganese, magnesium, and fiber. Consuming a small handful of almonds as a healthy snack may boost your immunity, help digestion and weight loss.

Eating a few almonds gives you easy satiety or full feeling and hence it helps you in preventing the tendency for over eating and obesity.

Almonds are rich in vitamin E, an antioxidant against ageing as well as an immunity booster to improve the body's ability to fight against bacteria and viruses.

Nuts are nutrient dense foods. In most of the nuts, the unhealthy saturated fatty acid (SFA) content is very low and nearly half of the total fat content is made up of unsaturated fat, monounsaturated fatty acids MUFA (oleic acid) and polyunsaturated fatty acids (PUFA), mostly linoleic acid. These unsaturated fatty acids MUFA &PUFA are very good for the health of heart and blood vessels.

The composition of honey is mainly sugars and water (Table 1). In addition, it also contains several vitamins and minerals, including B vitamins

The other constituents of honey are amino acids, antibiotic-rich inhibine, proteins, phenol antioxidants, and micronutrients [2]. The sugars in honey are sweeter and give more energy than artificial sweeteners [2-4], and the most abundant sugar in honey is fructose. 

Maple syrup is a popular natural sweetener, better than sugar. Maple syrup is made from the sap, of sugar maple trees. The principal production of maple syrup production happens in Canada. Calcium: 7% of the RDI

Potassium: 6% of the RDI

Iron: 7% of the RDI

Zinc: 28% of the RDI

Manganese: 165% of the RDI

Sugar content is high.

The glycemic index of maple syrup is around 54. In comparison, table sugar has a glycemic index of around 65

This implies that maple syrup raises blood sugar slower than regular sugar.

 References

1. https://en.wikipedia.org/wiki/Orange_(fruit)#cite_ref-38 
2- https://www.google.com/search?client=avast-a-1&q=orange+peel+edible&oq=orange+peel+edibl&aqs=avast.1.69i57j0l7.19160j0j15&ie=UTF-
3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/#:~:text=Vitamin%20C%20enhances%20production%20of%20barrier%20lipids%20in%20cell%20culture.&text=Ineffective%20wound%20healing.,formation%20by%20fibroblasts%20in%20vitro.
4. https://pubmed.ncbi.nlm.nih.gov/25015208/
5. https://pubmed.ncbi.nlm.nih.gov/9870553/