Nutritional and Health Benefits of Oranges: Overview | Types | Origin | Nutritional Value | Health Benefits

The orange is the fruit of many citrus species belonging to the Rutaceae family. Oranges are round, orange-colored citrus fruits that grow on trees; the term primarily refers to Citrus sinensis, also known as sweet orange, as opposed to Citrus aurantium, also known as bitter orange. Asexual reproduction (apomixis through nucellar embryony) is used by the sweet orange, and varieties are created through mutations. The orange is a cross between a pomelo (Citrus maxima) and a mandarin (Citrus reticulata). Pomelo’s chloroplast genome, and hence the maternal line, is pomelo’s. The sweet orange’s entire genome has been sequenced.

Citrus trees are all members of the same genus, Citrus, and are almost entirely interfertile. Grapefruits, lemons, limes, oranges, and a variety of other kinds and hybrids fall into this category. Citrus taxonomy is somewhat controversial, confusing, or contradictory due to the interfertility of oranges and other citrus, which has resulted in various hybrids and cultivars, as well as the selection of bud mutations. Any citrus tree’s fruit is classified as a hesperidium, a kind of modified berry with a rind formed by a rugged thickening of the ovary wall.

The orange tree is a flowering, evergreen tree that grows to a height of 9 to 10 meters (30 to 33 feet), though some very old specimens can reach 15 meters (49 ft). It has oval leaves with crenulate margins that are 4 to 10 cm (1.6 to 3.9 in) long and alternately arranged. Sweet oranges come in a variety of shapes and sizes, ranging from spherical to oblong. The white, bitter mesocarp or albedo is a porous white tissue inside and attached to the rind (pith). Inside the orange are a number of discrete carpels (segments), usually ten, each separated by a membrane and containing many juice-filled vesicles and usually a few seeds (pips). The fruit is green when it is unripe. The ripe fruit’s grainy irregular rind can range from bright orange to yellow-orange, but it regularly retains green patches or remains entirely green in warm climates. The sweet orange, like all other citrus fruits, is non-climacteric.

Types (Species) of Oranges

Oranges are a healthy and refreshing fruit, but many people are unaware that there are hundreds of different varieties. They can’t be beat as a simple, energy-filled snack because they’re packed with vitamin C and antioxidants. Many varieties are simple to peel and eat while on the go, and they also perform well. When juiced or chopped and added to a salad, they’re just as tasty. Oranges come in over 400 different varieties, but the following are the most common:

Navel Orange

One of the most prevalent orange varieties is the navel orange. They’re valued for their high vitamin C content, low acid content, and sweet flavor. They’re distinguished by a tiny growth at the bottom of the fruit that looks like a human navel. You’ll find a small “mini orange” at the bottom of the fruit when you peel it. Another attractive feature of navel oranges is that they are seedless. They’re also easy to peel and have a lot of sweet juice.

Blood Orange

The brilliant red flesh of the blood orange distinguishes it from all other kinds of oranges. Blood oranges are similar to navel oranges in size, but slightly larger than tangerines. Blood oranges have a distinct taste that is reminiscent of oranges and raspberries. They’re not difficult to peel, but they’re very juicy. Salads, sauces, and marmalade can all be made with them. They’re still excellent for making juice.


Tangerines, which are smaller and sweeter than regular oranges, are also very popular. They have a softer, thinner skin than a typical navel orange, making them easier to peel. They’re distinguished by their deep orange skin and flesh, as well as their high vitamin C content.

Acid-less Orange

As the name suggests, acid-less oranges have a low acid content. They’re also known as “sweet” oranges, but they’re not particularly flavorful. They aren’t cultivated in large amounts and are usually consumed rather than juiced because they contain very little acid, which prevents typical oranges from spoiling.


Mandarin oranges are significantly smaller than regular oranges. They also have less acidity, a looser skin, and a sweeter flavour. Because they’re easy to peel and almost seedless, mandarins are popular as snacks, but they’re also a popular ingredient in desserts.

Seville Orange

Seville oranges are also known as sour oranges. They are not traditionally peeled for eating as a snack due to their high acidity, but they are used in cooking. Many people make marmalade, salad dressings, and sauces with sour oranges.

Bergamot Orange

Bergamont oranges have a lime-like yellow or green color but are the size of an orange. They have a strong bitter and acidic flavor and are not commonly consumed. Instead, these oranges are grown mainly for their peel, which is used in perfumes and as an Earl Grey tea flavoring.


Clementines are a cross between a sweet orange and a willowleaf mandarin orange. The peel is a deep orange color and has a smooth, shiny finish. They’re similar to tangerines in that they’re easy to peel and are popular with children because they’re adorable and simple to eat. They’re usually juicy and sweet, with little acidity.

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Trifoliata Orange

Trifoliate oranges native to northern China and Korea. They’re especially intriguing because they’re a little downy, or fuzzy. They’re small oranges that are commonly used to make marmalade.

Cara Cara Navel Orange

Cara Cara navel oranges, also known as red-fleshed navel oranges, are a cross between blood oranges and navel oranges. It has a creamy, low-acid flesh that is deep red in color. With hints of cherry and blackberry, it has a complex flavor profile.

Historical Background (Origin) of Oranges

The sweet orange was first mentioned in Chinese literature in 314 BC, and it originated in an area that included Southern China, Northeast India, and Myanmar. The sweet orange is a domesticated fruit that evolved from a cross between a non-pure mandarin orange and a hybrid pomelo with a significant mandarin component. The first orange’s maternal parent was most likely a hybrid pomelo, maybe a BC1 pomelo backcross, since its chloroplast DNA is that of a pomelo. The relative proportions of the ancestral species in the sweet orange are roughly 42 percent pomelo and 58 percent mandarin, according to genomic analysis. All sweet orange varieties are descended from this original cross, with the only differences being mutations chosen for during agricultural propagation. Sweet oranges are not related to bitter oranges, which developed independently, possibly in the wild, from a cross between pure mandarin and pomelo parents. The sweet orange was first mentioned in Chinese literature in 314 B.C.

The orange was first introduced to Europe by the Moors in the Iberian Peninsula, also known as Al-Andalus, with large-scale cultivation beginning in the 10th century, as evidenced by complex irrigation methods specially adapted to support orange orchards. Citrus fruits, such as the bitter orange, were introduced to Sicily during the Emirate of Sicily in the 9th century, but the sweet orange was not discovered until the late 15th century or the early 16th century, when Italian and Portuguese traders brought orange trees into the Mediterranean region. The sweet orange was soon introduced as an edible fruit after that. Oranges were also regarded as a luxury item, and rich individuals cultivated them in private conservatories known as orangeries. The sweet orange was well-known throughout Europe by 1646. Louis XIV of France was a huge fan of orange trees, and at the Palace of Versailles, he installed the grandest of all royal Orangeries. Potted orange trees in strong silver tubs were placed throughout the palace rooms at Versailles, and the Orangerie allowed for year-round cultivation of the fruit to supply the court. When Louis executed his finance minister, Nicolas Fouquet, in 1664, over 1,000 orange trees from Fouquet’s estate at Vaux-le-Vicomte were among the treasures seized.

The sweet orange was introduced to the American continent by Spanish explorers. Christopher Columbus may have planted the fruit on Hispaniola during his second voyage in 1493. Sweet oranges were brought to South America and Mexico in the mid-1500s, and to Florida in 1565, when Pedro Menéndez de Avilés founded St Augustine. Between 1707 and 1710, Spanish missionaries introduced orange trees to Arizona, while Franciscans did the same in San Diego, California, in 1769. Around 1804 an orchard was planted at the San Gabriel Mission, and a commercial orchard was established near Los Angeles in 1841. Oranges were most likely brought to Louisiana by French explorers.

In 1792, Archibald Menzies, the Vancouver Expedition’s botanist and naturalist, gathered orange seeds in South Africa, raised seedlings onboard, and distributed them to several Hawaiian chiefs. The sweet orange was eventually cultivated throughout the Hawaiian Islands, but it was no longer grown after the arrival of the Mediterranean fruit fly in the early 1900s. Because oranges are high in vitamin C and do not spoil easily, Portuguese, Spanish, and Dutch sailors planted citrus trees along trade routes to avoid scurvy during the Age of Discovery.

Around 1872, Florida farmers bought seeds from New Orleans, and then created orange groves by grafting sweet oranges onto sour orange rootstocks. Orange trees were discovered to be the most grown fruit tree in the world in 1987. The sweet fruit of orange trees is commonly cultivated in tropical and subtropical climates. The orange tree’s fruit may be consumed raw or processed for juice or fragrant peel.

Nutritional Value (Composition) of Oranges

Orange is consumed throughout the world as a result of its several benefits. Orange is packed with several nutrients which are beneficial to man. Half of a sizeable orange (100 grams) comprises 47 calories, 87 percent water, 0.9 grams protein, 11.8 grams carbohydrates, 9.4 grams sugar, 2.4 grams fiber, and 2.4 grams fat (0.1 grams).


Oranges are mostly made up of carbohydrates and water, with little protein, fat, or calories. In oranges, simple sugars like glucose, fructose, and sucrose are the most common carbohydrates. They’re in charge of the fruit’s sweetness. Oranges have a low glycemic index (GI) of 31–51, despite their sugar content. After a meal, this is a measurement of how fast sugar reaches your bloodstream. Low GI values are linked to a slew of health benefits. The low GI of oranges is due to their high polyphenol and fiber content, which helps to control blood sugar levels.

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Oranges contain a lot of fiber. One large orange (184 grams) contains approximately 18% of the Reference Daily Intake (RDI). Pectin, cellulose, hemicellulose, and lignin are the principal fibers found in oranges. Dietary fiber has a number of health benefits, including better digestive health, weight loss, and cholesterol reduction.

Vitamins and Minerals

Oranges are high in vitamin C, thiamine, folate, and potassium, among other vitamins and minerals.

  • Vitamin C: Vitamin C can be found in abundance in oranges. Over 100% of the RDI is provided by a single large orange.
  • Thiamine: Thiamine, also known as vitamin B1, is a B vitamin that can be found in a variety of foods.
  • Folate: Folate, also known as vitamin B9 or folic acid, is an essential nutrient found in a variety of plant foods.
  • Potassium: Potassium can be found in abundance in oranges. Potassium intake can help people with high blood pressure lower their blood pressure and decrease their risk of heart disease.


Oranges contain a variety of bioactive plant compounds that are thought to be responsible for a variety of health benefits. Carotenoids and phenolics are the two primary classes of antioxidant plant compounds found in oranges (phenolic compounds).


All citrus fruits are high in carotenoids antioxidants, which are responsible for their rich color.

  • Beta-cryptoxanthin: This is one of the most abundant carotenoid antioxidants in oranges. Your body converts it into vitamin A.
  • Lycopene: Oranges contain one of the highest concentrations of carotenoid antioxidants. It’s turned into vitamin A by your body.


Oranges are high in phenolic compounds, especially flavonoids, which are responsible for the majority of their antioxidant properties.

  • Hesperidin: Hesperidin is a citrus flavonoid that is one of the major antioxidants in oranges and is linked to a number of health benefits.
  • Anthocyanins:  Anthocyanins are a type of antioxidant flavonoids that give blood oranges their red color.

Citric Acid

Citric acid and citrates are abundant in oranges and other citrus fruits, contributing to their sour taste. Citric acid and citrates from oranges have been shown in studies to help inhibit kidney stone formation.

Culinary Uses of Oranges

Oranges are put to culinary uses in different ways referred to as recipes. Below are some of the most common culinary uses of oranges:

Candied Orange Peels
Light, fluffy soufflés and cold jellies pair beautifully with oranges. Candied oranges are commonly used in fruitcakes and produce delicious granitas and sorbets when combined with sugared water. After you’ve finished peeling the fruit, don’t throw away the rind. Orange rind or zest has a strong flavor and can help to bring out the orange flavor in any dish. You can also use them to make candied peels, which are a sweet and tasty snack.

How to Prepare Candied Peels

Peel of 1 orange
1/3 cup sugar + extra to coat


  1. Scrape out as much of the pith as you can from the peel of the orange. Then cut it into 2 inch chunks that are evenly spaced. Submerge them in water, then heat them up, removing them from the fire once the water has totally boiled. Drain the water and set it aside.
  2. Boil the sugar with a little water until it completely dissolves. Remember not to make more than 1/4 cup of water because you don’t want it to be too watery.
  3. A Cook, stirring regularly, for 30 to 45 minutes after adding the rind. Allow for a few minutes to drain before rolling in the remaining sugar. You can eat them plain, dip them in peanut butter, or even roll them in molten chocolate for a spin on the classic orange and chocolate flavor mix after they’ve dried for one to two days.

Oranges in Salads

The bright, soothing flavor of oranges adds a lot of flavor to salads. Oranges and beetroots, with the strong sugar of the beet offsetting the soft, tangy orange; oranges and spinach, a lovely twist on the bittersweet; rocket leaves, orange and walnut salad, with its delicious textural variants, and the slightly uncommon orange and date salad are only a handful of the tried-and-true combinations.

How to Prepare Orange and Date Salad


½ cup coriander, chopped
¼ cup mint, chopped
1/4 cup dates, deseeded and chopped
1 orange, peeled
1 cup salad leaves
2 Tbsp extra virgin olive oil
1 Tbsp lemon juice
Salt and pepper to season
Almonds as per taste


  1. To make the dressing, combine the last two ingredients and toss until well combined. Season to taste.
  2. Remove the skin from your orange segments. This is a time-consuming and messy process, but it is well worth it. Be certain to get rid of all of the pips as well.
  3. Then toss with the salad leaves, dates, mint, and coriander, then drizzle with the sauce. If you want to add more flavor to your salad, sprinkle a few almonds on top just before serving.

Oranges in Mains
Many meat-based dishes use oranges as a prominent ingredient. They go fantastically well with porcine and poultry dishes. Many think the traditional French dish duck à l’orange to be a bit of a cliché, but it is actually very tasty. The peach, along with the peel, is juiced and used as a marinade for the duck. A sauce is made of orange juice, vinegar, and sugar (with a little butter whisked in). A wonderful recipe for special occasions is crispy-skinned, citrus-infused duck with a creamy, tangy sauce. For a more Asian twist, mix orange juice with soy sauce and a pinch of peppercorn, or a dry white wine. You might also try mixing orange with mustard, which is an unusual mixture but one that works.

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 Orange Glaze
Orange glazes may be applied over a rich fatty ham, chicken, or even carrots to add zing to bland cakes. Try this recipe for a fast and simple orange glaze.


1 cup sugar
2 Tbsp orange juice, preferably freshly squeezed
½ Tbsp orange zest, grated


What you have to do is toss everything around in a bowl so everything is evenly distributed. Sugar can be substituted for honey if desired. The zest will cut through the honey’s cloying sweetness.

Oranges with Veggies

So we know that the orange’s fresh, citrus flavors are the ideal complement to rich, fatty meats. Vegetarians, on the other hand, need not be discouraged. It’s a delicious meal to serve on a special occasion.


1 cabbage, shredded
1 orange
1 onion
2 Tbsp butter
10 Tbsp vegetable stock
Salt and pepper to season
½ Tbsp sugar


  1. Grate the orange rind first. The orange can then be peeled and de-skinned. At this point, make sure you’re not wasting any juice.
  2. Saute the onion in butter until golden. Add the cabbage and continue to saute for another three or four minutes. Pour in the orange juice and vegetable stock after adding the orange rind.
  3. Season and cook until cabbage softens (about 20 minutes). Cook until the sugar has dissolved and the orange segments have caramelized. Serve hot.


Health Benefits of Oranges

Oranges can be enjoyed not only as a snack but also as a key ingredient in a variety of recipes. Nowadays, orange juice is a staple of a nutritious meal, ensuring a good start to the day. Orange is one of the most common fruits in the world and is noted for its many health benefits. Some of the most remarkable health benefits of oranges:

Loaded with Vitamin C
Vitamin C can be found in abundance in oranges. One orange provides 116.2 percent of the daily vitamin C requirement. Vitamin C consumption is linked to a lower chance of colon cancer because it aids in the removal of free radicals that weaken our DNA.

Boosts Immune System
Vitamin C, which is also essential for a robust immune system to function properly, can help avoid colds and chronic ear infections.

Prevents Skin Damage
Oranges contain antioxidants that protect skin from free radical damage, which is known to cause aging signs. And at 50, an orange a day will keep you looking young.

Regulates Blood Pressure
Oranges, which are high in Vitamin B6, aid in the development of haemoglobin and, thanks to the availability of magnesium, help to keep blood pressure in check.

Reduces Cholesterol Level
Polymethoxylated Flavones (PMFs), a class of compounds found in citrus fruit peels, have the ability to reduce cholesterol more effectively than some prescription drugs without side effects.

Regulates Blood Sugar Level
Oranges include fiber, which helps to keep blood sugar levels in check, making them a good snack for diabetics. Oranges also have simple sugars. Oranges include fructose, a natural fruit sugar that can help prevent blood sugar levels from increasing too much after consumption. It has a glycemic index of 40, and foods with a glycemic index of less than 50 are considered low in sugar. That does not, however, imply that you consume so many oranges at once. Overeating can cause insulin to rise, which can lead to weight gain.

Reduces the Risk of Cancer
Oranges include D- limonene, a substance that has been linked to the prevention of cancers such as lung, skin, and breast cancer. Oranges include vitamin C and antioxidants, which are both beneficial to the body’s immunity and aid in cancer prevention. The fruit’s fibrous nature also makes it cancer-fighting. According to one study, up to 15% of cancer cases are caused by DNA mutations, which can be avoided with Vitamin C.

Alkalizes the Body
Although oranges are acidic in nature before being digested, they contain a high amount of alkaline minerals that aid in the digestion process. Oranges have a similar alkaline property to lemons, and are unquestionably among the most alkaline foods.

Improves Eyesight
Oranges have a lot of carotenoid. They contain Vitamin A, which is essential for maintaining the integrity of the mucus membranes in the eyes. Vitamin A also helps to reduce age-related mascular degeneration, which can lead to blindness in severe situations. It also aids in the absorption of light by the skin.

Prevents Constipation
Fibre is used in both soluble and insoluble types in oranges. Irritable bowel syndrome can be avoided by keeping the intestines and stomach in perfect condition. Furthermore, the fiber aids in the treatment of constipation to a greater degree.

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