Winter is here and it’s time to make the most of the benefits of oranges. Known as the king of citrus fruits, oranges are classified into two categories: Citrus Sinensis (sweet oranges) and Citrus Aurantium (bitter oranges). The fruit probably originated in Southeast Asia and was being cultivated in China as far back as 2500 BC. During the late 15th and early 16th century Italian and Portuguese merchants brought orange trees to the Mediterranean region. Sweet oranges account for approximately 70 per cent of the citrus production.

Interestingly, the term ‘orange’ has its origin in the Sanskrit word nâranga, which reached Europe after passing through Persian narang and Arabic naranj. The word entered Late Middle English in the 14th century via Old French orenge (in the phrase pomme d'orenge) which, in turn, comes from Old Provençal auranja, based on Arabic nâranj (from Persian nârang). In several languages, the initial n present in earlier forms of the word dropped off because it may have been mistaken as part of an indefinite article ending in an n sound — in French, for example, une norenge may have been heard as une orenge. The name does not refer to the colour rather the colour was named after the fruit, and the first documented use in this sense dates to 1542.

From the nutritional standpoint orange is one of nature’s ‘power fruits’. Adding an orange to your daily diet can have amazing benefits. Aside from the fact that it contains multiple vitamins and minerals, it is low in calories and contains no saturated fats or cholesterol. Being low in calories and fat and high in fibre and water, makes it an excellent food for dieters. Studies have shown that the pectin present in oranges can help you feel full and suppress appetite for up to four hours after eating, helping you to lose weight. Pectin has also been shown to help reduce cholesterol levels.

Due to their high fibre content, oranges have the ability to lower cholesterol levels or prevent cholesterol from rising in the first place. It also aids blood sugar regulation. Their rich content of magnesium and hesperidins, a flavonoid that strengthens capillary walls, is beneficial for the entire cardiovascular system.

With a high content of vitamin C, oranges are rich in fibre and contain many beneficial compounds, along with potassium, calcium, vitamin A and vitamin B. A large orange is said to provide almost 70 per cent of the body’s daily vitamin C requirement. This water-soluble vitamin plays a major role in wound healing and strengthening connective tissue. The high calcium content contributes to healthy bones and teeth.

Oranges also contain quality carbohydrates, which are needed in large amounts for energy and proper brain funcion. Oranges act naturally to prevent the formation of kidney stones, as their regular consumption reduce the formation of calcium oxalate which is a basic component of kidney stones.

Oranges are a good source of Vitamin B folate which helps to prevent birth defects and protects the heart. Other serious diseases whose risk is mitigated by the use of oranges include: arthritis, asthma, bronchitis, diabetes, pneumonia, rheumatism and tuberculosis.

Oranges help to detoxify the body. Antioxidants may be found in every part of the fruit, including the zest and skin, which help to transport oxygen around the body and protect the skin from free radicals which cause signs of aging. In other words, eating oranges can help to keep the wrinkles away.

Tests have shown that oranges are a great source of limonoids which appear to protect against certain types of cancers, such as that of the mouth, skin, lung, breast, stomach and colon. According to some recent research oranges contain a chemical that naturally fights skin cancer. Though this is not an alternative to sunscreen, it does give your body extra protection.

Oranges, whose flavour can vary from sweet to sour, are commonly peeled and eaten fresh or squeezed for juice or used for making marmalade and squash; the fruit is also used in the preparation of desserts, jams and jellies, and even as pickles and candies. Adding slices of orange can really liven up a boring salad.

The thick bitter rind is usually discarded, but is also used in certain recipes as a food flavouring or garnish. The outermost layer of the rind can be thinly grated to produce orange zest, which is popular in cooking because it contains the oil glands and has a strong flavour similar to that of the orange pulp. The white part of the rind, including the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh.

Although not as juicy or tasty as the flesh, orange peel is edible and has higher contents of vitamin C and fibre. It has been consumed particularly in environments where resources are scarce and maximum nutritional values are needed with the minimum generation of waste (for example, on a submarine).

Dried and powdered orange peel is used as a natural face scrub to clear skin blemishes and pimples. It is also used in bland medicines, especially children’s medicine to improve the taste.

Oranges can be stored at room temperature for a week or so and stay fresh for up to two weeks in the refrigerator’s fruit/vegetable compartment. It’s best to keep them in the fruit container or any cool area away from excessive moisture as they tend to rot early. Freshly squeezed orange juice can be stored in the freezer compartment for later use. Dried orange zest is stored in a cool, dry place in an airtight glass container away from moisture.