Healthy Foods List: Oranges

Oranges are citrus fruits that are high in vitamin C and other phytonutrients.

Health Benefits of Oranges:

Nutrient content varies slightly depending on the variety and size of the orange. These values provide a general idea of the nutrient composition of oranges per 100 grams.

Nutrient Content per 100g of Oranges:

• Calories: Approximately 43-47 calories
• Carbohydrates: Approximately 8.2-8.3 grams
• Sugars: Approximately 8.2-8.3 grams
• Dietary Fiber: Approximately 2.2-2.4 grams
• Protein: Approximately 1.0 grams
• Fat: Approximately 0.2-0.2 grams
• Vitamin C: Approximately 53 milligrams
• Vitamin A: Approximately 34 micrograms (as beta-carotene)
• Vitamin B1 (Thiamine): Approximately 0.087 milligrams
• Vitamin B2 (Riboflavin): Approximately 0.04 milligrams
• Vitamin B3 (Niacin): Approximately 0.282 milligrams
• Vitamin B5 (Pantothenic Acid): Approximately 0.25 milligrams
• Vitamin B6 (Pyridoxine): Approximately 0.06 milligrams
• Vitamin E: Approximately 0.18 milligrams
• Folate (Vitamin B9): Approximately 30 micrograms
• Vitamin K: Approximately 0.0-0.1 micrograms
• Calcium: Approximately 40 milligrams
• Magnesium: Approximately 10 milligrams
• Phosphorus: Approximately 14 milligrams
• Potassium: Approximately 181 milligrams
• Copper: Approximately 0.045 milligrams
• Iron: Approximately 0.1 milligrams
• Zinc: Approximately 0.08 milligrams
• Selenium: Approximately 0.5 micrograms

Quick Ways to Eat More Oranges:

1. Orange Segments: Snack on whole orange segments as a healthy and portable snack.
2. Orange Salad: Combine orange slices with mixed greens, fennel, and citrus vinaigrette.
3. Orange Smoothie: Blend oranges with yoghurt and a touch of honey to make a creamy and citrusy smoothie.
4. Orange Glazed Chicken: Make a tangy glaze with orange juice, honey, and spices.
5. Citrus Marinade: Use orange zest and juice as a marinade for seafood, chicken, or tofu.

1. Orange Glazed Chicken:

   Marinate chicken thighs in a mixture of fresh orange juice, grated orange zest, garlic, and 1/2 tsp honey. Roast or grill until the chicken is cooked through and glazed with a sweet and tangy orange sauce.
   
   

2. Citrus Avocado Salad:

   Combine sliced oranges, avocado, red onion, and mixed greens in a bowl. Drizzle with a dressing made from olive oil, fresh orange juice, lemon juice, and a pinch of salt.
   
   

3. Orange-Ginger Salmon:

   Create a marinade with grated ginger, minced garlic, fresh orange juice, and coconut aminos or soy sauce. Marinate salmon fillets and bake or grill them.
   
   

4. Roasted Carrots with Orange Glaze: Toss whole carrots with a mixture of fresh orange juice, olive oil, and a sprinkle of cinnamon. Roast until the carrots are tender and caramelized. This makes a great side dish.
   
   

5. Orange and Almond Chicken Stir-Fry:

   Cook chicken strips in a stir-fry with sliced bell peppers, broccoli, and a sauce made from fresh orange juice, coconut aminos/soy sauce, and almond butter. Serve over rice, or cauliflower rice if you eat grain-free meals.
   
   

6. Orange Coconut Chia Pudding:

   Make a creamy chia pudding by combining chia seeds, coconut milk, and fresh orange zest and juice. Sweeten with a tiny drizzle of honey if desired, and refrigerate until set.
   
   

7. Orange-Glazed Pork Tenderloin:

   Coat pork tenderloin with a glaze made from orange marmalade (try a brand that has no added sugar), Dijon mustard, and herbs. Roast until the pork is cooked through and the glaze is caramelized.
   
   

Nutritionist Tips

Oranges contain vitamin C, which helps to increase iron absorption (non-heme iron that is found in vegetables and plant foods). Add oranges to plant-based foods to increase the amount of iron that your body absorbs from these foods.