Oranges have always been refreshing. But did you know about their other citrus cousins, which are more enticing and have more nutritional value? Talk about oranges for a healthy diet, and these red-pigmented fruits will have a special mention. What makes these oranges superior to their citrus counterparts? Read more to find out why they should be in your cart.
As its name suggests, these oranges are red in colour. This citrus fruit earned the name because of the vivid red colour of their flesh. Unlike other citrus fruits, blood oranges contain anthocyanins, the same red pigment that gives berries and cherries their intense colors. Anthocyanin is known to have immense health benefits as it is a powerful antioxidant. Blood oranges taste a lot like ordinary oranges, but unlike their citrus cousins, they are less acidic and have the added benefit of anthocyanin. Nutritionally they have similar profiles, but the red pigmentation confers certain extra benefits to blood oranges. If you are planning to step up your anthocyanin intake by eating more citrus fruits, stick to blood oranges;
Researchers have found a distinctive red pigment inside the blood oranges, which turns the pulp red (1). Having known the health benefits the red pigment offers, scientists have made it a priority to increase availability of blood oranges. Researchers are even considering to turn ordinary oranges into ‘healthier’ blood oranges by manipulating their genes.
Here’s a look at the health benefits of blood oranges:
The red colour in the blood oranges is the result presence of anthocyanins, which are not only pigments but also excellent antioxidants. The higher levels of anthocyanins translate into an increased percentage of antioxidant, which is linked to reducing risk of heart disease and lowering cholesterol. The anthocyanins are the first line of defense against all potential carcinogens. The deep red pulp helps you fight free radical damage, reducing stress in individual cells (2). Nutrition experts believe that anthocyanins have anti-inflammatory properties that affect the collagen and thus help control inflammation. They are also good for preventing cancer.
Since blood oranges are citrus fruits, they are loaded with Vitamin C, also known as ascorbic acid. In terms of health, Vitamin C stimulates collagen production and is crucial for the normal development and maintenance of bones, gums, teeth, cartilage and the skin. In short, vitamin C plays a key role in immunity, cell repair and wound healing among its many uses (3). Vitamin C is also a potent antioxidant that fights against oxidative stress. Two blood oranges are more than enough to comply with the recommended daily intake of vitamin C.
Blood oranges are an easy way to obtain a good amount of fibre. One medium blood orange takes care of about 12% of daily requirement of fibre intake. Many people across the globe fail to take sufficient quantities of fibre and consequently suffer from various avoidable conditions. High fiber consumption prevents gastrointestinal problems (4).
Blood oranges have high water content, which contributes towards higher satiety, longer periods of stomach fullness, stable energy levels, lesser binge eating and thus lesser calorie intake. This leads to weight loss. Weight management is easier when one replaces high sugar foods with with this nutrient-rich citrus fruit.
The fruit’s nutritional offering, particularly vitamin C, was found to reduce blood glucose and serum lipid levels in patients with type 2 diabetes (5).
Blood oranges are a good source of folate. A single serving can provide 10% of your daily recommended folate intake. Pregnant women are especially advised to take optimal quantities of folate as it is necessary for the development of a healthy fetus (6).
It is advisable to have the red antioxidant goodness of blood oranges with other meals as it has the ability to correct any bad components present in the food. Modern food habits include large servings of saturated fat-filled products and other fried food. Blood oranges can help minimize the damage from these fats.
With its ability to keep the fats from accumulating in the arteries, blood oranges promote cardiovascular health. The antioxidants also play their part in healing the heart from any free radical damage. In the end, what you get is a healthy heart.
Blood orange fruits are ideal for the calorie-conscious. They are a good addition to any diet because of their high nutrient value combined with low sugar content and zero fat. Its filling nature would even keep the hunger pangs at bay.
Blood orange, by virtue of their exceptional antioxidant content, have a rejuvenating effect on the skin. Our skin loses its elasticity from prolonged exposure to the sun. UV rays bring about what is called photoaging that makes the skin look aged (7). It could even lead to cancer. Antioxidants neutralize this process, making the skin look younger.
Inside and out, blood oranges have many gifts to offer to our health. So, it is time to give this ‘bloody’ fruit some place in your cart. And also, do tell us if this post was helpful to you. You can comment in the box below.