Orange:

Orange is a fruit from citrus family, and there are many types of oranges worldwide. A medium orange weighs about 140 grams, providing 16 grams of carbohydrates, 3 grams of fiber, and 1 gram of protein.

Average calories: 64 per one medium orange.

Vitamins found in higher amounts: vitamins C, B1, B9 and B5. A medium orange has approximately 65 mg of vitamin C.

Minerals found in higher amounts: potassium, magnesium, and calcium.

Phytonutrients found in higher amounts and their health benefits: carotenoids are the most abundant phytonutrients in oranges. The carotenoids are of the subtype of xanthophylls and they include lutein, zeaxanthin, astaxanthin, neoxanthin, violaxanthin and beta-cryptoxanthin. Carotenoids have antioxidant activities and reduce the risk of lung cancer. They also protect from age-related eye diseases.

The dark red color of blood oranges is due to a high concentration of the flavonoid anthocyanins, which have anti-oxidative, anti-inflammatory, and anti-cancer activities.

Gallic acid and limonin are the other two phytonutrients in oranges. Gallic acid is a phenolic compound with anti-oxidative, anti-inflammatory, anti-allergenic and anti-cancers activities.

Limonin is a limoniod found in citrus fruits that fights cancers, and it also has neuroprotective effect. A medium orange has about 60 mg of limonin. For more information about limonoids, see “Limonoids” under the section of “Phytonutrients“.