You wonder if a blood orange is healthy? The answer is clearly yes! That's why you should eat the red oranges regularly in winter and this secret is hidden behind the reddish peel!
There I am in the supermarket and can't decide. Conventional oranges or blood oranges? Which is better? A lady approaches me and sees my questioning look. "Take the red ones, that blood oranges are healthy, my mother already knew."
On this good advice, I decide to buy a net of blood oranges. But is that really true? Are blood oranges healthy? And if so, are they healthier than regular oranges?
I've been reading up on these colorful vitamin bombs for you!
Table of contents
What ingredients make the blood orange so healthy?
In total, you take in 14 different vitamins with every bite. Some are contained in large quantities, others in smaller ones. Vitamins C, B and E play a major role in our immune system, and red oranges contain a lot of them.
To be precise, 100 grams of blood oranges contain 50 mg of vitamin C. With two fresh blood oranges you can already cover a daily requirement.
Good to know: Vitamin C promotes iron absorption and is therefore particularly important for all those who do a lot of sport or those who have an iron deficiency. Incidentally, citrus fruits are also so popular with fitness fans because vitamin C ensures that muscles regenerate more quickly.
But of course, there's more to red oranges than that. Like their big relatives, you'll find plenty of vitamin C, folic acid and fiber.
In addition, you take potassium, calcium, magnesium and phosphorus. Not to forget the trace elements zinc, iron, copper, manganese, fluoride and iodide.
You will also find these many positive properties in conventional oranges - the difference is the red dye.
Per 100 grams contains the red vitamin bomb:
- 50 mg vitamin C
- 0.3 mg vitamin B3
- 0.3 mg vitamin E
- 0.2 mg: vitamin B5
- 0.1 mg vitamin B6
- 0.07 mg: vitamin B1
- 0.06 mg: vitamin A
- 0.04 mg: vitamin B2
- 0.002 mg: vitamin B7 (also called vitamin H)
But that's not all, of course, because the beautifully colored peel contains other ingredients. Thus, the citrus fruit comes to proud 9 essential amino acids that our body can not produce itself.
Per 100 grams, the blood orange contains these nutritional values:
- 43 calories
- 8 g carbohydrates
- 0,2 g fat
- 2.1 g dietary fiber
- 86 g water
As well as these minerals:
- 163 mg potassium
- 40 mg calcium
- 12 mg magnesium
- 20 mg phosphorus
- 0,2 g iron
- 0.05 g copper
In terms of minerals and vitamins, blood oranges differ little from classic oranges. But what makes them so interesting are their secondary plant compounds. First and foremost, the red pigment anthocyanin, endothelium and lutein. But let's look at this in detail now.
Mmmhh try this chicory salad with blood oranges!
Why is the red dye in blood oranges healthy?
Incidentally, the fruits owe their name to their deep red flesh. Fortunately, this has little to do with blood. The color is provided by the plant substances, i.e. anthocyanins.
This color is in just about all red or blue fruits. From blackberries to strawberries and blueberries. The dye is said to have many positive properties.
Anthocyanins
- improve blood circulation,
- have a very strong antioxidant effect and act against free radicals that accelerate the aging process,
- contribute to the formation of collagen, which tightens our skin,
- have an anti-inflammatory effect,
- strengthen the cardiovascular system,
- ensure a balanced blood pressure.
The riper the fruit, the healthier it is. Therefore, when you buy it, you should make sure that the peel is smooth and only fine pores are visible. You can store oranges for two to four weeks before they spoil. By the way, they taste best when they are at room temperature - they don't need to be stored in the refrigerator.
The blood pressure lowering effect makes blood oranges healthy
The many secondary plant compounds bring high blood pressure into balance. By the way, all red fruits do this - from grapes to tomatoes.
If you want to know exactly: the plant substances act on the endothelium, which is the innermost layer of the blood vessels. It controls blood pressure and regulates oxygen exchange. The secondary plant compounds dilate the endothelium, which means that the blood has to work against less resistance. The blood pressure is lowered.
Are blood oranges good for the skin?
Yes, blood oranges are very healthy for skin and hair. This is due to the secondary plant substance lutein, which ensures that the skin can better retain moisture.
So not only anthocyanins make blood oranges healthy. Lutein is a boon for skin and hair because it protects them against free radicals and UV rays. The plant substance improves the moisture of the skin, making it more elastic. So blood oranges are something like a natural anti-wrinkle cream to eat.
Lutein contributes to the formation of collagen, which also has a positive effect on hair and nails. The secondary plant substance is a natural component of the upper and lower skin vision. If you regularly reach for a blood orange, you will make your skin look fresher and healthier.
These 13 foods contain more vitamin C than oranges!
Strong cells thanks to oranges
The plant substances in the healthy blood orange suppress bacterial growth and thereby support the regeneration of cells. Some scientists go so far as to say that plant substances can reduce the risk of developing cancer.
They secondary plant compounds in the red oranges fight free radicals. Why is this important? Well free radicals release harmful metabolites. This puts our tissues under oxidative stress and attacks the cells.
The plant substances stimulate the immune system and help repair damaged cells. They also protect cells from aging.
Which is healthier: blood orange or orange?
Both oranges and blood oranges are very healthy for the immune system. They both contain a whole range of vitamins. When it comes to vitamin C, the classic orange is clearly ahead. The blood orange can score with numerous secondary plant substances that are not found in oranges. First and foremost is the red plant substance anthocyanin. It is responsible for the red pigmentation of the blood orange and is a particularly strong antioxidant.
How many blood oranges a day?
Just two blood oranges a day are enough to cover an adult's vitamin C requirements. Taking more of the red fruit is by no means harmful. You are welcome to help yourself.
But don't worry, you don't have to eat a whole mountain of blood oranges every day now. It's all about variety. Be sure to pack lots of different fruits and vegetables on your plate. Blood oranges should be a part of that.
Why are blood oranges red?
Blood oranges come from the Mediterranean region - especially in Sicily they are grown in large plantations. Here it is warm during the day and cold at night - and it is precisely this that ensures that the flesh of the fruit is colored red.
The temperature differences between day and night are up to 20°. With these variations, anthocyanins form in the flesh and skin. The color can range from light golden to dark red. However, the intensity of the color says nothing about whether a fruit is ripe or not.
Blood oranges we oranges originally come from China. Did you know that? The blood orange loves the changeable Mediterranean climate and thanks us for it with golden to ruby red flesh. By the way, the orange is not a special cultivation, but a natural mutation of the classic orange.
This is not the case with grapefruit, by the way: it only gets its reddish flesh in warm climates, which is why it is mainly grown in Florida.
What you can prepare from a blood orange
Now you know that blood oranges are healthy. But what can you prepare with them delicious? The red oranges have many positive effects on our internal and external health. But also culinary the citrus fruit is ready for some surprises.
Blood oranges are really healthy if you process them as little as possible. As soon as you boil the juice, many ingredients are lost - especially vitamin C hates high temperatures.
Healthiest: blood orange juice
If you want to eat the oranges not only normal, then prepare a blood orange juice from it. Since they are very juicy, they are ideal for squeezing. The pulp can remain in the juice, it contains many nutrients.
If you like, you can add water or sparkling water and make a healthy lemonade.
But if that's not enough for you, you can also mix them into your salad or just eat them plain.
But blood oranges can also be combined wonderfully with meat and fish. Try fennel and blood orange salad, pasta with fried shrimp and fresh blood orange pieces. Or if you like it sweet, prepare a blood orange tart.
Our conclusion
If you want to do something for your health in the cold season, you should pack the red oranges in your shopping cart. The many vitamins, trace elements, minerals and secondary plant substances make blood oranges healthy and ensure that we feel good all around.
So treat yourself regularly to a glass of fresh juice and you'll get through the winter fit!
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