Blood orange – the name sounds strange, a bit scary but this is a type of orange with an attractive sweet taste, bright color and importantly brings many health benefits.
Compared to other types of oranges, blood oranges are usually smaller, have thick skin and no seeds. The external color of blood oranges is the same as that of normal yellow-skinned oranges, except that the flesh inside is dark pink or bright red. This is why people call this red-fleshed orange blood orange.
What is a blood orange?
Blood oranges have deep red flesh due to the presence of anthocyanin – a color created by the cells of the blood orange. The concentration of anthocyanin gives blood oranges their bright color and this pigment can vary depending on the season, harvest time and variety.
Blood orange is a fruit that contains many nutrients.
Blood oranges have a sweeter taste and are usually easier to peel than other oranges. They are also usually seedless, making them a popular snack. Blood oranges are typically harvested from December to April each year, although the season can sometimes extend a little further depending on the weather.
Origins of Blood Oranges
Blood oranges thrive in areas with hot days and cool nights, which is why they thrive in Mediterranean climates.
They are believed to have originated in this region and are now grown in parts of California and Florida. The cooler temperatures in these areas during the winter months further accentuate the blood orange’s distinctive red color.
6 Extraordinary Health Benefits of Blood Oranges
Blood oranges are not only colorful, but they are also packed with nutritional benefits. Here are 6 reasons why you should make blood oranges a priority in your diet.
Rich in nutrients
Blood oranges are low in calories but rich in essential nutrients. Each blood orange provides a large amount of vitamin C – a powerful antioxidant that supports immune function. Blood oranges are also an excellent source of potassium, copper, magnesium and B vitamins.
In addition to these vitamins and minerals, blood oranges also contain powerful antioxidant compounds such as chrysanthemin, hydroxycinnamic acid, caffeic acid, ferulic acid and coumaric acid. These antioxidants play an important role in reducing inflammation and neutralizing harmful free radicals in the body.
Weight loss aid
For those looking to control their weight, blood oranges are a great choice for dieting. One blood orange contains up to 3 grams of fiber, which aids digestion and keeps you fuller for longer. Because fiber takes longer to break down, it can reduce the need for frequent snacking, helping you maintain a calorie deficit and promote weight loss more easily.
Blood oranges are very good for weight loss.
Support a Healthy Pregnancy
Blood oranges are rich in vitamin B9 (folate), which is essential during pregnancy to help prevent neural tube defects and other birth complications. Additionally, their vitamin C content aids in tissue repair and boosts the immune system.
A study involving more than 1,000 pregnant women found that those who increased their intake of vitamin C and fruits and vegetables during mid-pregnancy gave birth to babies with better fetal development, and this positive result lasted up to six months after birth. The fiber in blood oranges also helps regulate digestion, preventing pregnancy-related conditions such as gestational diabetes, constipation, and preeclampsia.
In another study from the National Library of Medicine, researchers found that consuming more citrus fruits during pregnancy was associated with reduced hyperactivity and emotional problems in children later in life.
Boosts Immune Function
Blood oranges are an excellent source of vitamin C, which is important for maintaining a strong immune system. This vitamin helps prevent infections and reduce the severity of illness.
In addition, their high antioxidant levels help protect your cells from oxidative stress, which can lead to chronic diseases such as type 2 diabetes, cancer, and heart disease.
High antioxidant levels in blood oranges help prevent diabetes
Improves Gut Health
The fiber content of blood oranges is a key factor in promoting digestive health. Fiber softens stools, helps keep bowel movements regular, and reduces the risk of constipation, hemorrhoids, and diverticulitis. A healthy gut is not only important for digestion, but also plays a key role in immune function and heart health.
Recent research suggests that fiber may improve your gut microbiome, which is made up of the trillions of bacteria that live in your digestive system. A diverse and balanced gut microbiome is associated with better overall health, improved digestion, and even a reduced risk of obesity and heart disease.
Cancer Support
Blood oranges contain several antioxidants, including chrysanthemin, caffeic acid, ferulic acid, and coumaric acid. These compounds have been shown to have cancer-fighting properties. In particular, chrysanthemin has been shown to help inhibit the growth of prostate cancer cells in test-tube studies.
Additionally, studies have shown that diets rich in citrus fruits, including blood oranges, may reduce the risk of cancers such as lung, stomach, and oral cancers. Although more research is needed to fully understand these protective effects, the evidence so far is sufficient to reassure us about the health benefits of blood oranges.
How to Add Blood Oranges to Your Diet
Incorporating blood oranges into your diet is easy and simple. Here are some suggestions for you to use blood oranges effectively:
- Eating blood oranges directly as a fresh snack is the most effective way to enjoy the freshness and nutrition of this fruit.
- Make a salad: Add blood orange slices to your salad for extra color and flavor.
- Juice: Squeeze the blood oranges to make a nutritious drink.
- Desserts: Use blood oranges in desserts such as tarts, cakes or sorbets to add a delicious flavor.
- Marmalade: Make blood orange marmalade to pair with toast, biscuits or even cheese.
Orange marmalade is a specialty dish made from blood oranges.
In short, blood oranges are a unique and nutritious fruit that offer health benefits in many ways. High in vitamin C, fiber, and antioxidants, blood oranges are a food that helps support weight loss, boosts the immune system, improves gut health, and may even reduce the risk of certain cancers. In addition, the use of blood oranges is quite diverse, allowing you to flexibly enjoy them in fresh form, juiced, or as part of a recipe. Either way, blood oranges are a delicious and healthy choice to include in your diet.
