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How do you eat blood oranges?
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With its deep red flesh and tangy-sweet flavor, the blood orange is a versatile fruit that can be enjoyed in a variety of ways. If you’re wondering how to eat a blood orange, look no further! Here are some tips and ideas for incorporating this vibrant fruit into your diet. 1. Choosing the Perfect Blood Orange.
- Overview
- 1. Rich in nutrients
- 2. May promote weight loss
- 3. May support healthy pregnancy
- 4. May boost immune function
- 5. May improve gut health
- 6. May have cancer-fighting properties
- 7. Versatile and delicious
- The bottom line
Blood oranges are citrus fruits often known for their vibrant color and dark, crimson flesh.
They get their unique hue from certain compounds known as anthocyanins, including chrysanthemin (1).
Thanks to rich reserves of essential antioxidants, vitamins, and minerals, this flavorful fruit has even been linked to several powerful health benefits.
Here are 7 potential benefits of blood oranges, along with a few tips on adding them to your diet.
Blood oranges are low in calories but high in the fiber, vitamins, and minerals your body craves.
One blood orange contains (2):
•Calories: 69
•Protein: 1 gram
•Fat: 0.6 grams
•Carbs: 15 grams
Blood oranges may be a great addition to a healthy weight loss diet.
Not only are blood oranges low in calories, they’re also high in fiber, with 3 grams in each serving (2).
Fiber passes through the digestive tract very slowly, helping you stay full longer by prolonging the digestion in your stomach (7).
Some research also suggests that adding more citrus fruits to your diet may be beneficial for weight loss, if that’s your goal.
A 24-year study including more than 133,000 adults associated eating more citrus fruits with increased weight loss (8).
Another review of 13 studies concluded that citrus fruits and their extracts may be effective in losing weight (9).
Blood oranges contain several nutrients that are important for promoting proper growth and development during your pregnancy.
Folate, for example, is necessary to prevent neural tube defects and other birth defects (10).
Vitamin C is also crucial during pregnancy. One study in 1,138 women reported that increased intake of vitamin C or fruits and vegetables mid-pregnancy was linked to improved fetal and infant growth up to 6 months of age (11).
Additionally, fiber may help prevent several issues during pregnancy, including diabetes, constipation, and preeclampsia (12, 13).
Interestingly enough, some studies have also found that eating more citrus fruits during pregnancy may also be beneficial for children later in life.
For instance, one study showed that children of mothers who ate more citrus fruits during pregnancy were less likely to experience hyperactivity and emotional and behavioral concerns during childhood (14).
With a hearty dose of vitamin C packed into each serving, blood oranges may help ramp up immune function, protecting you from illness and infection.
In fact, studies show that supplementing your diet with vitamin C may help reduce the duration of upper respiratory infections, diminish their severity, and even improve outcomes for severe infections (15, 16).
Plus, blood oranges contain a variety of antioxidants. Antioxidants are compounds that may help neutralize harmful free radicals to reduce inflammation and prevent cell damage in your body.
What’s more, antioxidants may also protect you against many chronic conditions, including type 2 diabetes, cancer, and heart disease (17, 18).
Summary
Blood oranges are high in vitamin C and antioxidants, both of which can support immune health.
Blood oranges are a great source of fiber, boasting nearly 3 grams in a single serving (2).
Fiber can soften and add bulk to stool — this promotes your regularity and prevents constipation (7, 19).
Fiber may also be beneficial for the treatment of several other conditions, including hemorrhoids and diverticulitis (7, 20).
Adding more fiber into your diet can also help improve the health of the gut microbiome, which is the community of beneficial bacteria found in your digestive tract (21, 22).
Research shows that the gut microbiome plays a key role in many aspects of health, including digestion, immune function, heart health, and more (23).
Summary
Blood oranges are rich in cancer-fighting antioxidants like chrysanthemin, the compound that gives the fruit its distinct color.
In one test-tube study, chrysanthemin prevented the growth and spread of prostate cancer cells (24).
Other antioxidants found in blood oranges have also been shown to have anti-cancer effects, including caffeic, ferulic, and coumaric acids (25, 26, 27, 28, 29). It’s important to note, however, that these findings were in test tube studies of cell, and more studies including humans are needed.
Studies also show that eating more citrus fruits may be associated with a lower risk of several types of cancer, including lung, stomach, and oral cancers (30, 31, 32).
Still, more studies are needed to understand how blood oranges may affect cancer development in humans when eaten in typical amounts.
Summary
Blood oranges have a slightly sweet, tart, and tangy flavor that works well in a variety of recipes.
From cakes and panna cottas to ice creams and sorbets, blood oranges make a great addition to many desserts.
You can also use blood oranges to brighten up salads or add a tasty twist to cocktails, juices, and mixed drinks.
Alternatively, you can try using blood oranges in dressings and salsas for an extra burst of flavor and nutrients.
Similar to other citrus fruits, blood oranges can also be enjoyed as a simple snack on the go. Just peel them and enjoy!
Summary
Blood oranges are highly nutritious and contain several important vitamins and minerals, including fiber, vitamin C, and antioxidants.
They may also be linked to many health benefits, including weight loss, improved gut health, and better immune function.
Sep 1, 2022 · Find out what nutrients are in blood oranges and learn how they can help everything from your immune system to digestion.
Feb 27, 2020 · Blood oranges, or red oranges, are an interesting orange fruit variety with dark red flesh. Compared to regular oranges, they taste less acidic, slightly sweeter, and have hints of raspberry or strawberry.
Aug 31, 2023 · Blood oranges are tasty to eat out of hand. Because of their dramatic coloring, they are prime candidates for cutting into "supremes," or membrane-free citrus sections. Blood oranges are sweeter than other oranges.
May 8, 2023 · Foodies everywhere are falling head over heels for these vibrant, crimson-hued fruits that tantalize taste buds and ignite the imagination. With their unique flavor and stunning color, blood oranges have become a must-have ingredient for dishes both savory and sweet.
Jan 24, 2020 · Once you've got a bag of them in the kitchen, don't just eat them on their own (even though they are delicious) – take a look at the sweet and savoury recipes below for some inspiration and incorporate them into your cooking.
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