Orange: know all its properties and healthy benefits

It is one of the most consumed fruits worldwide and, due to its content of vitamin C, it is a great ally to take care of health. Recipes, infusions and drinks with orange shine in international cuisine, pastries and cocktails.

Orange is one of the most requested fruits by consumers all over the planet, who, in addition to appreciating it for its characteristic sweet flavor and its abundant juice, look for vitamins and minerals in this citrus fruit that help them have a natural and healthy diet.

Undoubtedly, orange is famous due to its high vitamin C content, key to strengthening the immune system, fighting flu and preventing infections, as well as treating anemia, as it favors iron absorption (its consumption is recommended during pregnancy and lactation).

“Oranges are rich in vitamin C (a powerful antioxidant), polyphenols, flavonoids, fiber, vitamins and minerals. These components promote health by preventing different health conditions”, explains Cristina Maceira, who holds a Bachelor’s Degree of Nutrition (N.L. 1390).

Due to their antioxidant properties, flavonoids and beta-carotene inhibit the formation of free radicals and delay the aging process. Calcium, magnesium and phosphorus content in oranges, meanwhile, help maintain healthy bones and teeth.

Other benefits provided by this citrus fruit are its high fiber content, which helps prevent constipation (it is advisable to consume the fruit with its segments, and not just its juice) and its low calories, fat and protein. These qualities make orange an ideal fruit to incorporate into diets whose purpose is weight control.

"Orange also promotes eye health -adds Cristina-. Scientists have found that eyes need relatively high levels of vitamin C to function properly, and antioxidants can prevent or at least slow the development of cataracts"

Our contribution

At San Miguel we produce and market four different types of sweet oranges: Cara, Salustiana, Valencia and Navel in seasons that start in mid-May and end in late October. The final destinations of most of our production are the United States, China and the European Union, the most competitive markets in the world.

Lastly, we share two unmissable recipes of the international cuisine that have orange as protagonist: the classic orange flan and an orange, carrot and ginger detox juice, ideal for recharging our body with energy.

Orange flan

Ingredients

- 2 eggs

- 250 ml milk

- 1 orange

- Sugar

- Water

Preparation

1. For the caramel: heat a saucepan and add two tablespoons of sugar. Pour the caramel into the flan molds.

2. Beat two eggs in a bowl. Add two tablespoons of sugar and mix.

3. Add the zest from the peel of half an orange and the milk.

4. Fill the molds with the mixture and put them in a bain-marie on an oven tray.

5. Bake at 180ºC for about 35 minutes. Let it cool.

5. Cut some strips of orange peel removing the white part. Cut them julienne and cook them in a jar with water.

7. After the first boil, drain them and add water again.

8. Add two tablespoons of sugar to crystallize them and cook over low heat for about 8 minutes. Strain.

9. Unmold each flan in the center of the plate and accompany it with the strips of candied orange peel.

Orange, carrot and ginger detox juice

Ingredients

- 2 oranges

- 2 carrots

- 1 glass of water

- 1 teaspoon grated ginger

Preparation

1. Peel the carrots and cut them into thin slices.

2. Squeeze two oranges in a deep plate to obtain the juice. Reserve.

3. Grate the ginger root.

4. Add it to a blender along with the glass of water, the carrots and the juice of the two oranges.

5. Process until a homogeneous mixture is obtained.

6. Add ice and a sprig of parsley to decorate.