Oranges (Raw Navel)
Oranges, specifically Navel variety, are a popular citrus fruit known for their refreshing sweetness and high vitamin C content. These fruits are not only delicious but also provide a variety of essential nutrients that contribute to a balanced diet.
Nutritional Information (Per 100g):
- Energy: 49.0 kcal
- Protein: 0.91 g
- Fat: 0.15 g
- Saturated Fat: 0.017 g
- Carbohydrates: 12.54 g
- Fiber: 2.2 g
- Sugar: 8.5 g
- Minerals:
- Calcium: 43.0 mg
- Iron: 0.13 mg
- Magnesium: 11.0 mg
- Phosphorus: 23.0 mg
- Potassium: 166.0 mg
- Sodium: 1.0 mg
- Zinc: 0.08 mg
- Copper: 0.039 mcg
- Manganese: 0.029 mg
- Selenium: 0.0 mcg
- Vitamins:
- Vitamin C: 59.1 mg
- Thiamin (Vitamin B1): 0.068 mg
- Riboflavin (Vitamin B2): 0.051 mg
- Niacin (Vitamin B3): 0.425 mg
- Vitamin B6: 0.079 mg
- Folate (Vitamin B9): 34.0 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 12.0 mcg
- Vitamin E: 0.15 mg
- Vitamin D2: 0.0 mcg
Allergen Information:
Oranges are naturally free from common allergens such as gluten, dairy, eggs, nuts, and soy. However, individuals with citrus allergies or sensitivities should avoid consuming them.
Dietary Preferences:
- Vegan-Friendly: Yes
- Vegetarian-Friendly: Yes
- Gluten-Free: Yes
- Low-Fat: Yes
- Low-Carb: No (Contains natural sugars)
- Keto-Friendly: Moderate (Due to the carbohydrate content)
- Paleo-Friendly: Yes
- Dairy-Free: Yes
Health Benefits:
Oranges, especially Navel oranges, are renowned for their high vitamin C content, which is essential for immune function and skin health. Additionally, they are a great source of dietary fiber, helping to support digestive health. The potassium in oranges can assist in maintaining healthy blood pressure levels, while the antioxidants present help fight oxidative stress and inflammation.
Tips for Enjoyment:
Enjoy raw Navel oranges as a fresh snack, or use them in smoothies, salads, and desserts. Their sweet and tangy flavor pairs well with a variety of dishes, both savory and sweet. Fresh orange juice is a popular beverage, offering a refreshing and nutrient-packed option to start your day. You can also zest the peel to add a burst of citrus flavor to your favorite recipes.
Conclusion:
Navel oranges are not only a tasty and refreshing fruit but also a powerhouse of essential nutrients that promote overall health. They are versatile, easy to incorporate into any meal, and an excellent source of vitamin C. Whether eaten on their own or used as an ingredient in recipes, Navel oranges are a delightful addition to any diet.
