oranges

oranges

PRIMARY MICRO NUTRIENTS Vitamin C, Potassium
SECONDARY MICRO NUTRIENTS Vitamin A, B1, B5,Folate, Calcium, Copper
NUTRITIONAL HIGHLIGHTS and NOTES
  • Vitamin C; Pectin; Carotenes
  • Citrus Bioflavonoids Limonene and Hesperidin – highest content in inner peel and inner white pulp
FUNCTIONAL BENEFITS
  • Pectin fiber content – cholesterol lowering
  • Vitamin C properties – benefits immune system, lens of eye, adrenal glands, reproductive organs, connective body tissues (such as joints and gums), anti-oxidant protection against cancer
  • Carotene content – Anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms
  • Citrus Bioflavonoids content – Anti-oxidant, improves blood circulation, increases ability of key nutrients to leave capillaries and reach cells, protects against colon cancer, enhances activity of Vitamin C
PHYTONUTRIENTS
  • Terpenoid Limonene – gallstone treatment, anti-cancer (blocks carcinogens), enhances detoxification (boosts production of Glutathione)
  • Flavonoid Hesperidin – shown to lower blood cholesterol and have anti-inflammatory properties
PLANT FAMILY
DANGERS
  • Buy organic – High pesticides, and an artificial colour may be injected to give a uniform color
  • Common allergen food
  • Peel contains high levels of oxalates
  • Oils in peel can interfere with body functions – e.g. Citral in citrus peel antagonizes some of the effects of Vitamin A
RDA Oranges, raw, all commercial varieties % RDA
Nutrient Unit per100g
Water g 3700 86.75 2.3%
Energy kcal 2600 47 1.8%
Protein g 90 0.94 1.0%
Total lipid (fat) g 87 0.12 0.1%
Carbohydrate, by difference g 224 11.75 5.2%
Fiber, total dietary g 38 2.4 6.3%
Sugars, total g 9.35
Minerals
Calcium, Ca mg 1000 40 4.0%
Iron, Fe mg 8 0.1 1.3%
Magnesium, Mg mg 420 10 2.4%
Phosphorus, P mg 700 14 2.0%
Potassium, K mg 470 181 38.5%
Sodium, Na mg 0
Zinc, Zn mg 11 0.07 0.6%
Copper, Cu mg 0.9 0.045 5.0%
Manganese, Mn mg 2.3 0.025 1.1%
Selenium, Se µg 55 0.5 0.9%
Vitamins
Vitamin C, total ascorbic acid mg 90 53.2 59.1%
Thiamin mg 1.2 0.087 7.3%
Riboflavin mg 1.3 0.04 3.1%
Niacin mg 16 0.282 1.8%
Pantothenic acid mg 5 0.25 5.0%
Vitamin B-6 mg 1.7 0.06 3.5%
Folate, total µg 400 30 7.5%
Choline, total mg 8.4
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 225 4.5%
Vitamin E, total mg 15 0.18 1.2%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0 0.0%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

Advertisements
This entry was posted in fruit and tagged , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s