The humble orange is widely considered to be a superfood due to its high antioxidant and nutrient content. Antioxidants like flavonoids and carotenoids are known to have anti-inflammatory, antibacterial and immune-boosting properties that can benefit people of all ages.

Health benefits of oranges

Like most citrus fruits, oranges contain important nutrients that aid various body functions like immunity, metabolism and digestion, among others. As a result, oranges are often linked to a variety of benefits, such as:

Enhanced immunity

Oranges contain high amounts of vitamin C. As an antioxidant, vitamin C improves immune functions by boosting the production of white blood cells. Vitamin C also prevents cellular damage caused by free radicals, thus reducing the risk of chronic diseases like Type 2 diabetes, heart disease and arthritis.

Low cholesterol levels

Regular consumption of oranges can also reduce the amount of low-density lipoprotein (LDL) or “bad” cholesterol that is linked to cardiovascular conditions including stroke, congestive heart failure and heart attack.

Reduced inflammation

Orange greatly benefits individuals who are at risk of bone diseases and cardiovascular conditions. As an antioxidant, vitamin C has anti-inflammatory properties that can treat joint pain caused by osteoarthritis, rheumatoid arthritis and gout. It can also reduce high blood pressure and promote circulation by treating inflamed blood vessels and arteries.

High bone density

Vitamin C also supports bone development by stimulating the production of collagen. Collagen is a protein that provides structural integrity to skin cells, bones, tendons and ligaments. Over time, the body produces less and less collagen, thus causing wrinkles, brittle bones and muscle atrophy. Fortunately, the consumption of vitamin C-rich foods like oranges can greatly aid collagen production and prevent bone loss or osteoporosis. Additionally, vitamin C enhances the absorption of calcium, a mineral that plays a crucial role in bone development.

Reduced risk of cancer

Oranges contain antioxidants known as flavonoids that have anti-cancer properties. As natural anti-carcinogens, flavonoids can inhibit the growth of tumors and induce programmed cell death of cancer cells. Orange peel, in particular, contains the highest concentration of flavonoids that can prevent the spread of breast cancer cells.

Tasty and nutritious orange recipes

Oranges make for light, nutrient-dense snacks year-round. But you can also use oranges to create tasty and nutritious dishes like the following.

Orange coleslaw

If you want a quick and easy snack that packs a punch, you can opt for a modified coleslaw that features oranges.

To prepare the coleslaw, gather the following ingredients:

• 12 oz broccoli
• 2 tablespoons raw honey
• 2 tablespoons olive oil
• orange juice
• orange zest
• mixed nuts

In a large mixing bowl, combine the dry ingredients and set aside. Afterward, whisk the liquid ingredients in a separate bowl and pour over the coleslaw mix. Toss until everything is well-coated.

Cranberry orange nut bread

Baking enthusiasts can also use oranges to create a nutritious loaf of bread. To prepare the dough, combine an egg, orange juice and melted butter. Next, add 2 cups all-purpose flour, 1 cup sugar and 1 teaspoon each of baking powder and baking soda. Mix until a dough forms and add cranberries and chopped walnuts. Bake at 325 F for 60 minutes and cool before serving.

Orange salad dressing

This recipe only takes five minutes to make and requires four simple ingredients:

• 1 1/2 oranges
• 1/2 tablespoon raw honey
• 2 tablespoons white wine vinegar
• 1/2 tablespoon olive oil

To create an orange salad dressing, simply mix the ingredients using a food processor, blender or a good old whisk. Mix until the mixture is smooth and add salt and pepper to taste. Pour over veggie salads and store any leftovers. It should last for at least a month inside the refrigerator.

Sources:

Healthline.com

TasteOfHome.com 1

TasteOfHome.com 2

TheFitchen.com