Oranges are round citrus fruits ranging in diameter from about 2 to 3 inches, with finely texturized skins that are orange in color.

Its pulp is also orange in color and very succulent, surrounded by its skin which can vary in thickness depending on its variety.

There are oranges that are sweet, bitter and sour, so youll need to know the variety youre buying. The sweet variety are usually more fragrant. They include Valencia, Navel and Jaffa oranges which are ideal for making juices.

In the orange family, there are also the Mandarin oranges (with loose skin), Clementine (loose skin and seedless), the tangerine (orange-red Mandarin), the Minneola (cross between tangerine and grapefruit), the blood orange that has dark burgundy colored flesh, kumquat, and a few other lesser known ones.

The Mandarin oranges are especially popular with the Chinese as the word “orange” in Chinese sounds like “gold” or “good luck”. Come the Lunar New Year, the Chinese buy oranges by the boxes to be given away to express good wishes for the new year.

Nutritional Benefits

Oranges are an excellent source of vitamin C and flavonoids. One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C.

When you eat a whole orange, it provides good dietary fiber. Leave in the pith (the white matter under the peel) as much as possible as the pith contains the highest amount of valuable bioflavonoids and other anti-cancer agents.

In addition, oranges are a good source of vitamin A, the B vitamins, amino acids, beta-carotene, pectin, potassium, folic acid, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron.

Health Benefits

An orange packs over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties, as well as strong anti-oxidant effects.

The combination of the high amount of anti-oxidant (vitamin C) and flavonoids in oranges makes it one of the best fruits in helping to promote optimal health.

Arteriosclerosis: Regularly consuming vitamin C retards the development of hardening of the arteries.

Cancer prevention: A compound in oranges called liminoid, has been found to help fight cancers of the mouth, skin, lung, breast, stomach and colon. The high vitamin C content also acts as a good anti-oxidant that protects cells from damages by free radicals.

Cholesterol: The alkaloid synephrine found under the orange peel can reduce the liver’s production of cholesterol. Whereas the anti-oxidant fights oxidative stress that is the main culprit in oxidizing the LDLs in our blood.

Constipation: Even though the orange “tastes acidic”, it actually has an alkaline effect in the digestive system and helps stimulate the digestive juices, relieving constipation.

Damaged sperms, repair: An orange a day is sufficient for a man to keep his sperms healthy. Vitamin C, an anti-oxidant, protects sperms from genetic damage that may cause a birth defect.

Heart disease: A high intake of flavonoids and vitamin C has been known to halve the risk of heart diseases.

High blood pressure: Studies have shown that a flavonoid called hesperidin in oranges can lower high blood pressure.

Immune system: The strong content of vitamin C stimulates white cells to fight infection, naturally building a good immune system.

Kidney stones, prevent: Drinking orange juice daily can significantly drop the risk of formation of calcium oxalate stones in the kidney.

Skin: The anti-oxidant in orange help protect the skin from free radical damage known to cause signs of aging.

Stomach ulcer: Consuming vitamin C rich foods helps to lower the incidence of peptic ulcers and in turn, reduce the risk of stomach cancer.

Viral infections, protection against: The abundance of polyphenols have been shown to provide protection against viral infections.

Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.

In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

It has an anti-clotting effect on the blood.

In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.

When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

One study found that smelling cinnamon boosts cognitive function and memory.

Researchers at Kansas State University found that cinnamon fights the E. coli bacteria in unpasteurized juices.

It is a great source of manganese, fiber, iron, and calcium.

We all know strawberries are delicious, but they are also nutritious, and ideally should be a part of everyone’s daily diet. You’ll enjoy some health advantages by eating strawberries regularly, and the best part is strawberries are one of the most delicious fruits.

The USDA recommends that every American eat at least five servings of fresh fruits and vegetables daily, but unfortunately, most people don’t even come close to that. Adding fresh strawberries to your diet, whether they are in salads, smoothies, or on their own, is a great way to get the servings of fruit you need for a well-rounded body and a healthy immune system.

What’s so nutritionally good about strawberries?
Strawberries contain a range of nutrients, with vitamin C heading the group. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals. These antioxidant properties are believed to be linked to what makes the strawberry bright red.

So what are these weird free radicals? Free radicals are elements that can damage cells, and they are thought to contribute to the formation of many kinds of cancer.

In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

So many uses for strawberries!
Strawberries are among the most versatile of fresh fruits. Unfortunately, they are quite perishable as well. So purchase fresh strawberries only a few days before they are to be eaten. When strawberries are in season locally this is rarely a problem. But at other times of the year, it may be necessary to make due with frozen strawberries, which lose much if not all of their nutrition.

At the produce section choose strawberries that are plump firm and free of mold and have a deep red color. Unlike other fruits, strawberries do not continue to ripen after they are picked, so be sure to choose the ripest, reddest strawberries, as they will provide the best taste and the highest nutrient density. Many people find that medium sized strawberries are sweeter and more flavorful than larger ones. When buying pre-packaged strawberries, be sure that the berries have not been packed too tightly, as this could cause them to be crushed or otherwise damaged.

Handle strawberries properly and store them well after they have been purchased. Like all fruit, strawberries should be washed thoroughly prior to eating or storage. Any strawberries that show signs of mold should be discarded at once, as they will contaminate the remaining strawberries. The strawberries should be placed in a bowl, covered with plastic wrap, and kept in the refrigerator. Fresh strawberries will keep in the fridge for a few days.