Fresh oranges or maybe orange juice?


Vitamins and phytonutrients: what makes oranges so healthy

Hardly anyone can meet the requirements of health professionals to eat five to ten servings of fruits and vegetables every day. Whoever can, can provide the body with enough vitamins and minerals. Can you cheat and drink vegetables or fruit juices? We interviewed specialists. The answer will surprise.

Oranges make for a sunny climate

When the uncomfortable, wet and cold season gets very wide, the citrus fruits of the south provide a sunny climate. At the top of the list is orange, one of the most cultivated fruits of all time. According to the Federal Center for Nutrition (BZFE), there are more than 400 different varieties around the world. They differ in the shape and thickness of the peel, pulp color, flavor, juice and core content and also at the time of harvest. What they have in common: Oranges are an important contribution to a healthy diet.

In the cold winter months, oranges can help prevent diseases thanks to high levels of vitamin C and other healthy ingredients. As a juice, fruits are apparently even healthier. (Image: capacitorphoto /

Isolated criticism

In recent years, experts have occasionally criticized oranges and pointed out that fruit acid can attack the enamel.

In addition, US scientists have reported that orange juice may increase the risk of skin cancer, presumably because of the photosensitizing effect of citrus ingredients.

Most experts, however, refers to numerous vitamins and other healthy ingredients.

Strengthen defenses

How valuable the consumption of oranges may be only recently has been shown in studies. German researchers have discovered in a scientific study that orange juice can reduce the risk of gout.

And Australian scientists have shown that regular orange consumption can prevent vision loss.

Above all, orange is popular due to its high content of vitamin C. Due to the high concentration, the fruit is ideal to strengthen the immune system. One fruit already covers almost two thirds of the daily need for vitamin C.

If you also consume foods that are high in zinc, you have a good chance of spending the winter without a cold.

Juice is healthier than fresh fruit

In addition, oranges contain a variety of phytochemicals, such as carotenoids and flavonoids, which may reduce the risk of certain types of cancer and cardiovascular disease.

Interesting to know: Scientists at the University of Hohenheim found in a study a few years ago that orange juice is healthier than fresh oranges.

Because: "Juice ingredients are released during pasteurization rather than when they eat the whole fruit and can be better absorbed and metabolized by the body," said doctoral student Julian Aschoff at the time in a statement.

What is also often unknown to most consumers: the white skin that is in the fruit after peeling should not be completely removed.

Because it contains important phytochemicals and fibers, they supposedly have a digestive effect.

Fruits mainly come from the Mediterranean region

The winter oranges we buy come almost exclusively from the Mediterranean region, mainly from Spain, explains the BZFE.

Due to long transport routes, the fruit is therefore not conducive to the climate and should therefore according to environmentalists at least not daily on the menu.

Early varieties, like navel oranges without a navel, with a typical belly button, mature before December. From December to March, varieties like Pineapple or Midsweet and most of the blood oranges.

The best-known representative of Sp├Ątapfelsinen is Valencia's orange. It does not mature until mid-March.

The fruits are not climacteric, which means they do not ripen after harvesting.

Trust Bioware

Experts generally recommend organic oranges. These are available in large supermarkets, the health food store and the health food store and can be recognized, among other things, in EU Star Leaf or in emblems of farming associations such as Demeter or Bioland.

Organic citrus fruits should be completely free of pesticides, preservatives and wax by law. Therefore, the bowls can be used safely for cooking or baking.

This is especially important in the Christmas bakery, where you can give a special touch to sweets and desserts with grated orange peel.

As mineral fertilizers and pesticides are not used in production, organic fruits are generally smaller and more uneven than conventionally produced fruits.

There are no differences in taste, but according to an American study, organic oranges contain up to 30% more vitamin C than conventionally produced.

One possible reason for this may be the lack of easily soluble nitrogen fertilizers. If there is too much nitrogen, plants store more water and thus dilute the nutrient content.

Conventional or organic fruit: Oranges are extremely sensitive to cold and therefore should not be stored in the refrigerator. (Ad)


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