Healthy diet Oranges or fresh orange juice healthier?

Vitamins and phytonutrients: what makes oranges so healthy

Five to ten servings of fruits and vegetables should be eaten every day, according to health experts, to provide his body with essential vitamins and minerals. Especially in the winter months, citrus fruits are recommended, especially oranges.

Oranges make for a sunny mood

When the uncomfortable, wet and cold season gets really wide, citrus fruits from the south provide a sunny mood. At the top of the list is orange, one of the most widely grown fruits ever. According to the Federal Center for Nutrition (BZfE) there are over 400 different varieties worldwide. They differ in shape and shell thickness, color of the pulp, taste, juice and core content and also at harvest time. What they have in common: Oranges are an important contribution to a healthy diet.

In the cold winter months, oranges can help prevent disease thanks to the high levels of vitamin C and other healthy ingredients. As juice, the fruits are apparently even healthier. (Image: capacitorphoto / fotolia.com)

Isolated criticism

In recent years, experts have occasionally criticized oranges and pointed out that the acid in the fruit can attack the enamel.

In addition, scientists from the US reported that orange juice may increase the risk of skin cancer, presumably because of the photosensitizing effect of citrus ingredients.

Most experts, however, refer to the numerous vitamins and other healthy ingredients.

Strengthen defenses

Just how valuable the consumption of oranges can be has only recently been shown in studies. German researchers found in a scientific study that orange juice can reduce the risk of gout.

And Australian scientists showed that regular consumption of orange can prevent vision loss.

Above all, the orange is popular because of its high content of vitamin C. Due to the high concentration, the fruit is ideally suited to strengthen the immune system. Already one fruit covers almost two thirds of the daily requirement of vitamin C..

If you also consume foods that are rich in zinc, you have a good chance to come through the winter without a cold.

Juice is healthier than fresh fruit

In addition, oranges contain a variety of phytochemicals, such as carotenoids and flavonoids, which can reduce the risk of certain types of cancer and cardiovascular disease.

Interesting to know: Scientists at the University of Hohenheim have found in a study a few years ago that orange juice is healthier than fresh oranges.

Because: "The ingredients in the juice are released during pasteurization better than when eating the whole fruit and can be better absorbed and metabolized by the body," said the doctoral student Julian Aschoff at that time in a statement.

What is also often unknown to most consumers: The white skin that is on the fruit after peeling should not be completely removed.

Because it contains important phytochemicals and fiber, which are supposed to have a digestive effect.

Fruits mostly come from the Mediterranean region

The winter oranges we buy come almost exclusively from the Mediterranean region, primarily from Spain, explains the BZfE.

Due to the long transport routes, the fruit is therefore not conducive to the climate and should therefore, according to environmentalists at least not daily on the menu.

Early varieties such as the navel-less navel oranges with the typical navel ripen before December. From December to March then varieties such as Pineapple or Midsweet and most blood oranges.

The most well-known representative of the Spätapfelsinen is the Valencia orange. It does not mature until mid-March.

The fruits are non-climacteric, meaning that they do not ripen after harvesting.

Rely on Bioware

Experts usually recommend organic oranges. These are available in larger supermarkets, in the health food store and health food store and can be recognized, among other things, on the EU Star Leaf or emblems of cultivation associations such as Demeter or Bioland.

Organic citrus fruits must be completely free of pesticides, preservatives and wax by law. Therefore, the bowls can be safely used for cooking or baking.

This is especially important at the Christmas bakery, where you can give pastries and desserts with fine grated orange peel a very special touch.

Since mineral fertilizers and pesticides are not used in production, organic fruits are often smaller and more irregular than conventionally produced fruits.

There are no differences in taste, but according to a US study, organic oranges contain up to 30 percent more vitamin C than conventionally produced.

A possible reason for this could be the lack of easily soluble nitrogen fertilizers. If there is a lot of nitrogen, the plants store more water and thus dilute the nutrient content.

Whether conventionally or organically produced fruit: Oranges are extremely sensitive to cold and should therefore not be stored in the refrigerator. (Ad)