We discover all the nutrients, properties and differences in use between the juice and the whole consumed citrus
Colorful and full of freshness. Oranges undoubtedly represent a charge of vitality in the cold winter season and, among citrus fruits, are those that they enjoy wide popularity not only for their taste, but also for the great ductility offered in the kitchen and the properties that elevate them as a symbol of well-being and healthy nutrition. Let's find out all the properties of oranges together.
Nutrients
From a nutritional point of view, oranges are particularly rich in water (this component represents more than 85%): for 100 g, in addition to having a caloric content (34 kcal), they bring in a dowry 7.8 g of carbohydrates of mostly sugars, 1.6 g of fibers, 0.7 g of proteins and 0.2 g of lipids. Assumed to whole fruit or as juice, oranges are anyway rich in vitamins from groups A, B and C. Attention to the preparation of the classic juice: in this juncture, in fact, the fibers are completely absent.
Better the juice …
Just on the orange juice must focus with particular attention: to avoid the risk of losing antioxidants and vitamins, you must consume the drink immediately after the "squeezing". It is important to underline how useful it is to assume it not only for the contrast to free radicals and therefore to aging, but also for the excellent nutritional value and the extremely low fat content.
… or the whole fruit?
As far as the whole fruit is concerned, the presence of fibers plays a very important role at the intestinal level: they contribute to contain the absorption of sugars present in the same orange, of the carbohydrates and of the fats eventually assumed to meal together with this citrus. In case of diabetes, hypercholesterolemia, the fibers of the whole fruit allow to maintain a low glycemic index. On the contrary, the absence of fibers that characterizes the orange juice, allows to have immediately available a solid amount of sugar (therefore energy). Reason for which, the juice is a drink particularly suitable for sportsmen that, during physical exertion, they need to supply the organism with a certain speed.
One orange a day
Ultimately, how many oranges a day can you consume? As in all things, we must not exaggerate! Bearing in mind that, as a weight, 200 g is approached, we recommend the intake of a maximum of three oranges a day distributed between meals: this threshold is dictated by the fact that, despite being extremely rich in water and nutrients, the sugars present, if taken in excess, can cause an accumulation of lipids and, therefore, make us fat.
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