By: Purificación León / EFE REPORTS.
The orange is a highly appreciated fruit on all five continents. With the arrival of autumn, the tables are once again filled with this sweet and healthy delicacy.
“Oranges provide us with countless nutrients. Its high content of vitamin C, folic acid and minerals (potassium, magnesium and calcium) stands out,” says Ana Checa, nutritionist and director of the clinics that bear her name.
MULTIVITAMINAS
“But C is not the only vitamin that we find in oranges, since this fruit is also rich in group B vitamins (such as B1, B2, B3, B6 and B9) and vitamin A. It also contains beta -carotene, which is responsible for its color. Furthermore, in oranges there are malic, oxalic, tartaric and citric acids,” he details.
The specialist points out that the orange also contains pectin, which is found in its white part.
All these nutrients have their role in the development of different functions in our body. Ana Checa (www.facebook.com/anachecanutricionista) explains that the main one is vitamin C, which is responsible for the formation of collagen, bones, teeth and red blood cells, in addition to promoting the absorption of iron present in the food.
“Folic acid promotes tissue growth and cellular work. Likewise, together with vitamins C and B12, it helps the body break down, use and create new proteins, among many other functions,” he says.
As for beta-carotene, the specialist points out that it is responsible for giving this fruit its characteristic color.
“It is a type of provitamin A, which protects us against cardiovascular and vision diseases, while promoting the good condition of the skin, hair and immune system,” he says.
Regarding minerals, orange provides, above all, potassium and magnesium. “Potassium is very necessary for the generation and transmission of nerve impulses and muscle activity, while magnesium is related to the functioning of the intestine, nerves and bones,” says the nutritionist.
On the other hand, “citric acid is responsible for enhancing the action of vitamin C, which helps eliminate waste such as uric acid and promotes the absorption of calcium in the intestine. Orange also contains malic acid, which is what gives it its acidic and bitter flavor,” he describes.
Finally, pectin, which is found in the white part of the orange, “is a natural laxative, so it helps us regulate intestinal transit and also reduces blood cholesterol levels,” says Ana Checa.
FRUIT, DAILY
The nutritionist emphasizes that you must consume fruit daily and, regarding the recommended amount of orange, she points out that you could have one every day if you wish or vary it with another type of fruit.
In this sense, the Spanish Society of Endocrinology and Nutrition (SEEN) advises consuming at least three pieces of fruit a day, preferably in season.
Likewise, the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) recommend a minimum of 400 grams of fruits and vegetables per day in order to prevent chronic diseases such as heart disease, cancer, diabetes or obesity.
In addition, the WHO states that increasing the consumption of fruits and vegetables can help displace foods rich in saturated fats, sugars or salt.
Orange is a fruit with a very low caloric intake which, as Ana Checa explains, “is around 40 or 42 Kcal per 100 grams. “It is a healthy and widely consumed fruit throughout the world but it has also fueled some myths.”
One of the most widespread is the one that says that consuming orange helps prevent and cure flu and colds.
“There are many scientific studies that have been carried out to verify this with inconclusive results regarding this statement,” comments the nutritionist.
In this sense, it clarifies that the intake of vitamin C “taken daily has no effect on the prevention of colds or flu. Some studies do report that it can shorten the symptoms, but it does not prevent us from catching a cold or the flu,” he says.
Another false belief has taken root over the years by repeating “drink the orange juice, your vitamins will go away.” However, although we have heard this statement many times, “it turns out to be false,” says the galena.
“Several studies carried out on the behavior of vitamin C indicate that it does not change over time. What can change is the flavor or bitterness of the juice, but the vitamins do not evaporate,” says Checa.
However, the nutritionist affirms that it is preferable to eat an orange than drink orange juice. “The fruit must always be consumed whole, since the amounts of fiber it will provide us with are much higher than those of the juice. If we juice it, apart from removing all the fiber, its satiating power would be less than if we took the whole fruit,” she says.
#Orange #vitamins
