oranges

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Historically, people who lived in northern climates became extremely deficient in vitamin C, magnesium, and potassium during the winter. That’s because all they had to eat after a certain point in the year were dairy, eggs, grains, and some meat-with a paltry amount of vegetables remaining and even less fruit. Before truck deliveries of produce became a mainstay of modern life, townspeople would crowd around trains that were rumoured to carry the rare crate of oranges from a southern land-although when citrus was on board, most of it would go to wealthy families and town selectmen. If a stray orange did get into the hands of a less fortunate townsperson, it would be worth its weight in gold. That’s because people of the time valued oranges for what they were: miracle fruits.

Oranges have lost their luster in the public eye. Yet Oranges are full of the coenzyme glutathione, which goes into activation because of their high content of flavonoids and limonoids. This is a relationship that makes oranges a key to healing the 21st-century epidemic of chronic illness. Together, glutathione, flavonoids, and limonoids fight off viruses, protect the body from radiation damage, and deactivate toxic heavy metals in the system.

It’s time to reconnect to that period when we appreciated oranges true value. These citrus fruits are life-giving, and they should be a foundation in the diet. The next time you walk by a navel, blood orange, Valencia, mandarin, honey Murcott, clementine, or Minneola tangelo, think about what it might have meant to an ancestor in the early 1900s and rejoice that progress has given you the opportunity to bring its sweet nectar into your life.

	Vitamin C, Potassium
SECONDARY MICRO NUTRIENTS	Vitamin A, B1, B5,Folate, Calcium, Copper
NUTRITIONAL HIGHLIGHTS	Vitamin C; Pectin; Carotenes Citrus Bioflavonoids Limonene and Hesperidin – highest content in inner peel and inner white pulp
FUNCTIONAL BENEFITS	valuable for inflammatory, highly acidic diseases such as arthritis; they also help lower high fever 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 benefits those with weak gums and teeth
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
CHINESE MEDICAL QUALITIES	Cooling thermal nature; sweet-and-sour flavor General tonic for weak digestion and poor appetite Regenerates body fluids Helps cool and moisten those who are dry and overheated from disease processes, physical activity, or hot weather The peel has qi-stimulating, digestive, and mucus resolving properties
NOTES and DANGERS	Buy organic – High pesticides, and an artificial colour may be injected to give a uniform colour Tangerines make a good substitute for commercial oranges since they have many of the same properties but are sprayed less with chemicals The inner white lining, placed directly on the eyelids, helps to dissolve eye cysts Common allergen food Peel contains high levels of oxalates Oils in peel can interfere with body functions – e.g. Citral in citrus peel antagonises 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	Âµg	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	Âµg	400	30	7.5%
Choline, total	mg		8.4
Betaine	mg
Vitamin B-12	Âµg	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)	Âµg	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