The Food Coach

Healthy Food Database - Oranges

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The highlight of our school hockey matches was half time where the team were fed orange quarters to refresh the palate and give them energy. Sadly that doesn't seem to happen these days - with kids preferring sugar-loaded soft drinks and marketed "sports" drinks. Oranges originated from China about 4000 years ago and were taken to Spain by the Arabs. The most common variety of oranges are the navel and the valencia, with blood oranges increasing in popularity. As the name implies, blood oranges have red pigment in the flesh with a sweet flavour. The navel orange is a bright orange colour with a dimpled navel shape. It is a good eating orange being easy to peel and section, with few pips. It gets its name from the belly button appearance at the base of the fruit. The valencia is good for juicing. It has a smoother, thicker skin than the navel. Valencia oranges may have a green tinge on the skin - the green is not an indication of ripeness.
Category: Fruit
In Season: all year
To Buy: Look for fruit that is not bruised or wrinkled. As oranges are picked when ripe the only thing to question is any deterioration or dryness. Choose fruit that is heavy for its size with some give when squeezed (indicates that its juicy).
To Store: Store at room temperature for up to two weeks, or longer in the fridge.
Tips & Tricks: A medium orange will yield 5 teaspoons of grated zest and 1/3 to 1/2 cup juice. Source : Stephanie Alexander - the Cooks Companion

Nutrition (1 Unit):

Energy (kJ): 225
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fat (g): 0.1
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very high
Carbohydrates, g: 10.3
Protein (g): 1.3
Saturated Fat, g : 0.0
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Orange zest adds a wonderful extra dimension to Middle Eastern cooking. Treat yourself to a zester to produce long thin threads. Add to couscous, casseroles and desserts.

Benefits the Following Health Conditions:*

Aches & Pains
Arthritis
Gingivitis
Immune Deficiencies
Malnutrition
Viral Infections
Asthma
Cold and Flus
High Blood Cholesterol
Inflammation
Ulcers

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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