Valencia oranges, also known as summer oranges, are a fall-to-summer citrus fruit that are deliciously sweet and packed with Vitamin C. However, what most people are unaware of, is that these delicious fruits are a natural anti-inflammatory, and can have positive effects on your bones, making them a must-have in your daily diet.
Valencia Oranges: An Overview
Valencia oranges are a type of orange tree that is smaller than most citrus trees, reaching up to just six feet in height. This variety has a thin, smooth skin that is easy to peel and is known for its bright orange color, which is due to its high amounts of carotenoids. These fruits are naturally seedless and are said to have the perfect balance between acid and sweetness.
Nutritional Benefits of Valencia Oranges
With only 70 calories per serving, Valencia oranges are a source of many nutrients, including fiber, folate, Vitamin A, and potassium. Here is a breakdown of its nutritional value:
- Vitamin C: A medium Valencia orange contains 93% of the daily recommended value of Vitamin C. As a potent antioxidant, Vitamin C can reduce inflammation and boost the body’s natural immune system.
- Fiber: A medium-sized Valencia orange contains 3.1 grams of fiber, which helps improve digestion and prevent constipation.
- Potassium: A medium Valencia orange provides 237 milligrams of potassium, which helps regulate blood pressure and prevents heart disease.
- Folate: A medium Valencia orange includes 39 micrograms of folate, which plays a role in preventing birth defects and may decrease the risk of depression.
Valencia Oranges and Inflammation
Valencia oranges contain flavonoids, a compound that has a potent anti-inflammatory effect. This particular flavonoid reduces the expression of inflammatory genes and cytokines in the body, reducing overall inflammation levels. These flavonoids can also disrupt the development of inflammation within your body’s tissues, which can lead to positive effects on your health.
Valencia Oranges and Your Bones
One lesser-known health benefit of Valencia oranges is its effects on bone health. Valencia oranges contain magnesium, which is a key component for maintaining healthy bones. Magnesium helps the body absorb calcium, preventing the decline of bone density over time, and reducing the risk of osteoporosis.
Incorporating Valencia Oranges in Your Diet
Valencia oranges are a versatile fruit that can be incorporated into your diet in many ways. They can be eaten as a juicy snack, squeezed for fresh juice or used in various culinary dishes. The next time you purchase Valencia oranges, consider adding them to your diet in the following ways:
- Squeeze the juice to create a refreshing beverage
- Add slices to your salads or use them as a garnish
- Zest Valencia oranges and use in baking recipes
By incorporating Valencia oranges into your diet, you can increase your Vitamin C levels and reduce inflammation throughout your body, while also reaping the benefits of healthy bones.
If you are looking to incorporate more anti-inflammatory fruits like Valencia oranges into your diet or want to explore the benefits of anti-inflammatory herbs, check out our fruits section here, or pop over to our anti-inflammatory herbs section to find powerful, natural ingredients to add to your diet.