Oranges Diet

by Sam Malone

If you want fiber in your diet, it is important to eat the whole orange fruit. Orange fruits offer more nutritional value and dietary fiber than orange juice. Oranges are rich in Vitamin C (one orange supplies 90% of the RDA of vitamin C). Oranges and tangerines contain beta carotene and bioflavonoids. Single orange also provides 10% of daily requirement of thiamine and 10% of daily folates. Since oranges, tangerines contain heart healthy pectin fiber in the form of soluble fiber; they have become an essential part of healthy diet.

Low level of sodium in oranges makes them key ingredient of a low sodium diet. Choose fresh oranges that are firm and heavy for their size. Thick skinned oranges are generally juiciest. Vitamin C in oranges is stable. Orange juice retains 90% of its vitamin C up to one week when stored in refrigerator.

Oranges come in variety of flavors. Blood red oranges are small to medium size fruits. Red color in oranges come from pigments. Valnecia account for the majority of oranges produced in USA. They can be eaten or used for juicing. Mandarin class of oranges have loose skins and can be easily peeled. Tangerines may have lower vitamin C content compared to Oranges.

Here are some suggestions to use oranges and tangerines in recipes:

Tangerine segments can be sauteed and served with olive oil and broiled chicken. Orange juice can be added to tomato pasta sauces.

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