All The Health Benefits of Why You Should Eat Oranges and Drink Orange Juice.

Oranges are an amazing superfood. One 8 ounce serving of an orange provides 124 mg of vitamin C and potassium, thiamine and folate. Oranges can be enjoyed as a refreshing drink, ingredient of smoothies and cakes as well as for savory dishes. Orange juice itself is one of America’s most popular breakfast drinks. Let’s take a closer look at the health benefits of an orange and some cool recipes with oranges that you must try out this spring!

Oranges Are A Nutrient Rich Vitamin Bomb

Vitamin C which is the most known and main benefit of oranges and orange juice is absolutely vital to the human body and wellbeing. Since our bodies can’t produce vitamins we need to make sure our diet is rich in them. For ages, vitamin C has been known for its ability to boost the immune system, reduce  signs of aging, protect against cancer, boost cellular repair and metabolism, detoxify the body and  improve circulation. It can also decrease high blood pressure, reduces inflammation and regulate cholesterol levels.

Vitamin C is an antioxidant, which means it has the ability to protect out healthy cells from being damaged and therefore can play major role in cancer prevention and aging.  Research is not entirely conclusive but antioxidants are also believed to have potential in fighting diseases such as Alzheimer’s and Parkinson’s.

Other nutrition gems the good old OJ is packed with include vitamin A, thiamin, folate, potassium, copper, magnesium, flavonoids, hesperidin, and a variety of other trace micro-elements. Carotenoids which are vitamin A particles are believed to reduce the risk of liver cancer. They are mostly present in mandarin oranges.

Oranges Provide A Fiber Source

Oranges contain almost 3% dietary fiber which is responsible for promoting digestive health and maintaining healthy intestines and colon. Adequate fiber intake can help with preventing constipation and even more series conditions such as colon cancer. Fiber is present mostly in the pulp and skin so for this purpose best eaten whole rather than juiced.

Delicious Recipes with Oranges

So how can you best take advantage of this super-fruit without getting bored?

Check out these 5 recipes that will change your life!

  1. Orange Juice Chicken

Orange Juice Chicken Recipe You may have never thought about using orange juice or oranges for cooking savory dishes but it goes perfectly with poultry.

You will need:

  • 4 skinless, boneless chicken breast halves
  • 2 tablespoons prepared Dijon-style mustard
  • 1/2 cup chopped onion
  • 1/2 cup packed brown sugar
  • 2 cups orange juice
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour

Directions:

-Preheat the oven to 375 degrees and place chicken in a baking dish. Spread mustard evenly over the chicken and sprinkle with chopped onion. Coat lightly with 1/4 cup of the brown sugar and pour in enough orange juice to cover chicken. Add butter on top.

- Bake for 45 minutes, then remove leftover sauce from baking dish and pour into a saucepan. Sprinkle chicken with remaining 1/4 cup brown sugar and return to oven.

- Whisk flour into sauce in saucepan. Add any leftover orange juice and heat on high until the sauce thickens. Remove chicken from oven and place on a serving dish; pour sauce over the chicken and enjoy!

  1. Orange Cream Slush

Orange Cream Slush Smoothie

This delicious creamy dessert will satisfy your sweet tooth on a hot summer day.

You will need:

  • ½ cup orange juice
  • ¼ cup milk
  • 2 tbsp sugar or stevia to taste
  • 8 ice cubes

Directions:

- Combine all ingredients in a blender and blend until smooth. Serve in a cocktail glass with a straw. Decorate with orange peel.

  1. Fresh Orange Muffins

Fresh, Healthy Orange Muffin Recipe

You will need:

  • 1 orange, quartered and seeds removed (with peel)
  • 12 cup orange juice
  • 1 large egg
  • 12 cup butter or 12 cup margarine
  • 1 34 cups all-purpose flour
  • 34 cup white sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda

Directions:

- Preheat oven to 400F; spray a muffin tin with non-stick cooking spray

- Put orange quarters in food processor (or blender) along with orange juice and blend until pureed.

- Add egg and butter to food processor and combine; pour into large bowl.

- Combine dry ingredients together in a separate bowl, then add all at once to orange mixture.

- Fill muffin cups about 3/4 up

- Bake for 20 minutes; remove from oven and let cool for 5 minutes before removing muffins

  1. Super-Healthy Green Smoothie with Kale and Orange

Healthy Kale Mango Orange Smoothie Recipe

You will need:

  • 3-4 leaves kale, washed and chopped
  • 1 orange, peeled
  • 1 cup frozen mango chunks
  • 1 cup water or orange juice

Directions:

- Combine all ingredients in a blender and blend until smooth. Serve right away.

  1. Carrot, Lentil and Orange Soup

Carrot, Lentil and Orange Soup Recipe

You will need:

  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
  • 1 onion chopped
  • 225g carrots diced
  • 75g red lentils
  • 300ml orange juice
  • 2 tbsp low-fat natural yogurt
  • fresh chopped coriander to garnish
  • pinch paprika
  • 600 ml vegetable stock

Directions:

-Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.

-Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.

It's Time to Start Eating Oranges... Here is the Why and How.