Oranges: A Festive Fruit That Can Be Enjoyed All Year Round

Oranges are a fruit that have been traditionally associated with Christmas due to the legend of St Nicholas (270 A.D.-347 A.D.). More recently this tradition has become weaker and oranges are now eaten all year round. In this article I will be providing a full breakdown of this festive fruit.

WHAT IS THE HISTORY OF ORANGES?

Oranges are believed to have been grown in China as early as 2500 B.C. However, they were not introduced to England until 1290 A.D. when a Spanish ship full of oranges arrived at Southampton. Oranges were considered a luxury fruit until the start of the 20th century and were therefore very expensive. During the 20th century more efficient transportation and storage methods were developed which reduced the cost of oranges and made them available for consumption on a much wider scale.

There are a number of historic links between oranges and Christmas which I have listed below:

1) A SYMBOL OF ST NICHOLAS:- The earliest festive link to oranges comes from a story about St Nicholas from the 3rd century. During this time a young woman’s father had to offer prospective husbands a dowry (something of value). Without a dowry young women were unlikely to get married and were often sold on as slaves instead. In this particular story the father of three young women was in this situation because he was too poor to afford a dowry. St Nicholas came by the house one night when these three daughters had washed their clothes and hung their stockings over the fireplace to dry. He then threw one small bag of gold into each of the three stockings. The young daughters woke up the next morning and found their stockings contained enough gold to get married. Over time these bags of gold became symbolised as oranges and so began the tradition of placing oranges in Christmas stockings.

2) A LUXURY CHRISTMAS ITEM:- Prior to the 20th century oranges were still expensive and considered a luxury item. They were therefore not consumed regularly and only eaten on special occasions such as Christmas. Oranges were also given as valuable Christmas gifts prior to the 20th century.

3) A CHRISTINGLE:- In Germany, during the Christmas of 1747, the Bishop Johannes de Watteville created a symbol to express the love of Jesus in a fresh and lively way. This symbol was a Christingle which consisted of an orange (representing the world), a red ribbon (representing the blood of Jesus), dried fruits skewered on cocktail sticks and pushed into the orange at four sides in a cross shape (representing the fruits of the Earth and the four seasons) and a lit candle pushed into the centre of the orange (representing Jesus Christ as the light of the world). In 1968 Christingles were introduced into the Anglican church where the custom spread quickly.

WHAT ARE THE MAIN NUTRIENTS IN ORANGES?

Oranges are a fantastic source of vitamin C. They also contain good levels of calcium, dietary fibre, potassium and the vitamins A, B1 and B9. Each of these nutrients has a number of important roles to play in your body and support optimal health:

1) CALCIUM:- Calcium’s main role in the body is to support the construction of strong bones and teeth. It also helps the blood to clot and controls blood pressure, muscle contractions and nerve transmissions. Oranges contain 40 milligrams (mg) of calcium per 100 grams (g) which represents around 4% of the current recommended daily allowance (RDA) for this macromineral.

2) DIETARY FIBRE:- Dietary fibre is an indigestible form of carbohydrate that promotes improved blood glucose control, improved absorption of vitamins and minerals and can help you lose weight. It also prevents a number of diseases and unpleaseant conditions such as bowel disease, cancer, constipation and heart disease. 100g of oranges contain 2.39g of dietary fibre which represents around 5% of the current male RDA and 10% of the current female RDA for this nutrient.

3) POTASSIUM:- Potassium has various roles within the body. It assists in the metabolism of carbohydrates and proteins, regulates the acid base balance in the body and helps to maintain a normal fluid balance. Potassium also supports muscle growth and contractions, regulates blood pressure and controls your heartbeats. Eating 100g of oranges gives you 181mg of this nutrient which represents approximately 5% of the current RDA.

4) VITAMIN A:- Vitamin A is essential for proper vision and night vision. It also supports proper growth and reproduction, keeps your eyes and skin moist and protects you from cancer. Oranges contain 0.062mg of vitamin A per 100g which represents around 10% of the current RDA for this vitamin.

5) VITAMIN B1 (THIAMINE):- The main function of vitamin B1 is to help the body convert blood glucose to energy. It also helps the body produce fats, breaks down proteins, maintains a healthy nervous system and promotes optimal mental function. 100g of oranges contains 0.084mg of vitamin B1 which represents approximately 10% of the current RDA for this vitamin.

6) VITAMIN B9 (FOLIC ACID):- Vitamin B9 is a key player in the formation of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). It also assists in the production of cells and is particularly important for the production of red blood cells. On top of this vitamin B9 helps the body produce serotonin (a hormone with mood boosting properties) and prevents health problems in developing fetuses. Eating 100g of oranges gives you 0.03mg of this vitamin which represents around 10% of the current RDA.

7) VITAMIN C (ASCORBIC ACID):- The main role of vitamin C is to support the production of collagen (the main protein in animal connective tissues which holds the cells together and assists in the healing of all types of wounds). It is also a powerful antioxidant which protects your body from free radicals (harmful by-products of oxygen based reactions). On top of this vitamin C supports the immune system, relieves the symptoms of the common cold and protects your body from cancer and heart disease. Oranges are a brilliant source of vitamin C containing 53.2mg per 100g which represents over 100% of the current RDA.

WHAT ARE THE HEALTH BENEFITS OF ORANGES?

Oranges have a number of health benefits, many of which are linked to the nutrients discussed above:

1) ANTIOXIDANT PROTECTION:- Antioxidants protect your body from free radicals (harmful by-products that are released during oxygen based reactions). They can reduce the signs of ageing, prevent damage to the body’s cells and reduce inflammation within the body. Oranges are rich in flavonoids, phytonutrients and vitamin C which are all powerful antioxidants.

2) ARTHRITIS PROTECTION:- Arthritis is a condition which leads to painful inflammation within the joints. The symptoms include persistent joint pain, stiffness, swelling, redness and reduced joint flexibility. Fortunately, the antioxidants within oranges can protect against arthritis and relieve many of these painful symptoms.

3) ARTERIOSCLEROSIS PROTECTION:- Arteriosclerosis describes the hardening and loss of elasticity within the arteries. It ultimately restricts the flow of blood throughout the body. Arteriosclerosis can cause pain in the affected areas, increase your risk of heart disease and in extreme cases lead to loss of colour and temperature. The vitamin C within oranges has been shown to keep your arteries soft and supple and prevent the development of arteriosclerosis.

4) CANCER PROTECTION:- Cancer is a disease that develops when the DNA in your body’s cells becomes disrupted. This causes rapid, uncontrollable cellular growth and ultimately leads to the development of a tumour. If these tumours become cancerous they can then spread to other areas of the body and cause further growths. Oranges contain a selection of cancer fighting nutrients including dietary fibre, vitamin A and vitamin C. The antioxidants within this fruit also help protect your body’s cells from DNA damage which further reduces your cancer risk.

5) FAT LOSS:- Oranges are a low calorie, nutrient rich, natural carbohydrate source with a low glycemic index (GI) which makes them a perfect food for fat loss. The potassium and vitamin B1 in this fruit help keep your metabolism fired up whilst the high dietary fibre content of this food helps make you feel fuller for longer. On top of this the low GI of oranges reduces surges in blood glucose levels which reduces fat storage within the body.

6) HEALTHY BLOOD:- Oranges support blood health in multiple ways. Firstly, they help moderate blood glucose levels. High blood glucose levels can cause organ damage, type 2 diabetes and lead to problems with appetite control. They also cause significant problems for people suffering from all types of diabetes. Oranges have a low GI of just 42 which means they have a moderate impact on blood glucose levels when eaten. In addition to this the dietary fibre and vitamin B1 contained within this fruit can help control blood glucose levels.

Secondly, oranges can help reduce blood pressure. High blood pressure can cause a number of problems and damage many of your vital organs including your brain, your heart and your kidneys. Oranges contain calcium, potassium and the flavonoid hesperidin which have all been shown to lower blood pressure.

Finally, oranges contain vitamin B1 which supports the production of strong, healthy red blood cells. This ensures that your blood can carry oxygen to the cells that need it.

7) HEALTHY BONES:- Oranges are a good source of calcium which is a key nutrient for the construction and maintenance of strong healthy bones.

8) HEALTHY BOWELS:- Oranges promote good bowel health in a number of ways. Firstly, they contain high levels of dietary fibre which reduces constipation and protects against various bowel diseases. Secondly, studies have shown that the vitamin C contained within oranges can prevent stomach ulcers and stomach cancer.

9) HEART DISEASE PROTECTION:- Oranges protect against heart disease in multiple ways. Firstly, the high level of antioxidants within this fruit protect the heart directly from oxygen related damage. Secondly, the protection from arteriosclerosis that oranges provide improves blood flow from the heart. Thirdly, the positive impact that his fruit has on blood health reduces damage to the heart caused by high blood glucose levels and high blood pressure. Finally, the improved cholesterol control that comes from eating oranges reduces blockages within the arteries and therefore lowers your heart disease risk.

10) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL cholesterol builds up on the artery walls and can lead to the formation of plaques (a thick, hard deposit on the artery wall) which ultimately cause blockages and restrict the flow of blood to the heart. In the long term this build up of LDL cholesterol can increase your risk of heart disease and damage your vital organs. HDL cholesterol collects LDL cholesterol from the blood and the artery walls and transports it to the liver where it can be processed and excreted. A number of the nutrients within oranges including dietary fibre, the phytonutrients herperidin, limonin and vitamin C have been shown to reduce LDL cholesterol levels. This improves overall blood cholesterol levels and reduces your risk of heart disease and organ damage.

11) REDUCED COMMON COLD SYMPTOMS:- Studies have shown that the vitamin C within oranges can help reduce the symptoms and severity of the common cold. Eating this fruit can also reduce your chances of contracting the common cold as it boosts your immune system and improves your ability to fight viral infections.

12) SPERM PROTECTION:- The antioxidant properties of the vitamin C within oranges has been shown to protect male sperm from genetic damage which can cause birth defects.

13) STRONG IMMUNE SYSTEM:- The high vitamin C content in oranges supports a strong immune system by promoting the production of white blood cells. White blood cells protect your body from foreign bodies such as bacteria and viruses and fight infection.

WHAT ARE THE HEALTH RISKS OF ORANGES?

When consumed in moderation oranges do not pose any risk to your health. However, excess consumption can have a number of negative symptoms:

1) CALCIUM LEACHING:- Consuming too much citric acid (which can be found in oranges) can cause calcium to be leached within the body which leads to decaying of the bones and teeth.

2) INTERFERENCE WITH VITAMIN A:- Consuming too much citrus peel can interfere with the actions of vitamin A negating all the health benefits that this vitamin can provide.

HOW CAN ORANGES BE SERVED?

Oranges are small, light and require little preparation which makes them a very convenient, portable food. They are very often eaten on their own as a healthy snack. However, if a lone orange does not take your fancy try one of the serving suggestions below:
– Christingle (take an orange, wrap a red ribbon around it, add four skewers with dried fruit to each side and place a lit candle in the centre).
– Fruit Salad (take some apples, bananas, mangoes, pineapples or any of your favourite fruits and leave to soak overnight in your favourite fruit juice).
– Juice (buy a juicer and make your own or purchase orange juice from your local shop).

WHAT ARE ALL THE NUTRIENTS IN ORANGES?

The table below contains a full nutritional breakdown of 100g of oranges:

MACRONUTRIENTS:

	GRAMS (g)	CALORIES
MACRONUTRIENTS	12.81	42

Carbohydrates	11.75	37
of which Simple Carbohydrates	9.36	37
of which Complex Carbohydrates	0	0
of which Soluble Dietary Fibre	1.57	0
Of which Insoluble Dietary Fibre	0.82	0

*Dietary Fats*	*0.12*	1
of which Saturated Fats	0.04	0.3
of which Monounsaturated Fats	0.04	0.3
of which Polyunsaturated Omega 3 Fatty Acids	0.02	0.2
of which Polyunsaturated Omega 6 Fatty Acids	0.02	0.2
of which Trans Fats	0	0

Protein	*0.94*	4
of which Alanine (Non-Essential Amino Acid)	0.06	0.2
of which Arginine (Non-Essential Amino Acid)	0.09	0.4
of which Asparagine (Non-Essential Amino Acid)	0	0
of which Aspartic Acid (Non-Essential Amino Acid)	0.15	0.6
of which Cysteine (Non-Essential Amino Acid)	0.01	0
of which Glutamic Acid (Non-Essential Amino Acid)	0.12	0.5
of which Glutamine (Non-Essential Amino Acid)	0	0
of which Glycine (Non-Essential Amino Acid)	0.12	0.5
of which Histidine (Non-Essential Amino Acid)	0.02	0.1
of which Isoleucine (Essential Amino Acid)	0.02	0.1
of which Leucine (Essential Amino Acid)	0.02	0.1
of which Lysine (Essential Amino Acid)	0.06	0.2
of which Methionine (Essential Amino Acid)	0.02	0.1
of which Ornithine (Non-Essential Amino Acid)	0	0
of which Phenylalanine (Essential Amino Acid)	0.04	0.2
of which Proline (Non-Essential Amino Acid)	0.06	0.2
of which Serine (Non-Essential Amino Acid)	0.04	0.2
of which Selenocysteine (Non-Essential Amino Acid)	0	0
of which Taurine (Non-Essential Amino Acid)	0	0
of which Threonine (Essential Amino Acid)	0.02	0.1
of which Tryptophan (Essential Amino Acid)	0.01	0
of which Tyrosine (Non-Essential Amino Acid)	0.02	0.1
of which Valine (Essential Amino Acid)	0.06	0.2

ASH & WATER:

	GRAMS (g)
ASH & WATER	87.19
of which Ash	0.44
of which Water	86.75

MINERALS:

	MILLIGRAMS (mg)
MINERALS	248.49

*Macrominerals*	248
of which Calcium	40
of which Chloride	3
of which Magnesium	10
of which Phosphorus	14
of which Potassium	181
of which Sodium	0
of which Sulphur	N/A

*Microminerals*	0.49
of which Arsenic	N/A
of which Boron	0.25
of which Chromium	N/A
of which Cobalt	N/A
of which Copper	0.05
of which Germanium	N/A
of which Iodine	N/A
of which Iron	0.1
of which Lithium	N/A
of which Manganese	0.02
of which Molybdenum	N/A
of which Nickel	N/A
of which Selenium	0.0005
of which Silicon	N/A
of which Tin	N/A
of which Vanadium	N/A
of which Zinc	0.07

VITAMINS:

	MILLIGRAMS (mg)
VITAMINS	54.24

*Fat Soluble Vitamins*	0.3
of which Vitamin A	0.062
of which Vitamin D	0
of which Vitamin E	0.24
of which Vitamin K	0.001

Water Soluble Vitamins	53.94
of which Vitamin B1 (Thiamine)	0.084
of which Vitamin B2 (Riboflavin)	0.038
of which Vitamin B3 (Niacin)	0.28
of which Vitamin B5 (Pantothenic Acid)	0.25
of which Vitamin B6 (Pyridoxine)	0.06
of which Vitamin B7 (Biotin)	0.001
of which Vitamin B9 (Folic Acid)	0.03
of which Vitamin B12 (Cobalamin)	0
of which Vitamin C (Ascorbic Acid)	53.2

ORANGES SUMMARY

Oranges are a highly nutritious fruit which you can enjoy all year round. So whether you are eating them as part of a Christingle or just fancy a quick snack make sure you dig into this juicy fruit on a regular basis to unlock all the health benefits discussed in this article.

Sources:
What Are The Benefits Of Orange Juice?
A Brief History of Fruit (LocalHistories.org)
Christingle (Wikipedia)
Christmas Stockings (Stocking Factory)
Health Benefits of Oranges (I Love India)
Orangeries – A History of the Orangery (OakConservatories.co.uk)
Oranges (WHFoods)
Oranges Health Benefits (Juicing for Health)
Saint Nicholas (Wikipedia)