Nutrition and dietetics

Raw orange
(food value for 100g)
water: 86,75 G total ashes: 0,44 G fibers: 2,4 G
glucids: 11,75 G simple sugars: 9,35 G proteins: 940 Mg
energy value: 47 kcals lipids: 120 Mg  
trace elements
potassium: 181 Mg calcium: 40 Mg phosphorus: 14 Mg
iron: 100 µg zinc: 70 µg copper: 45 µg
magnesium: 10 Mg sodium: 0 Mg  
vitamins
vitamin C: 53,2 Mg B1 vitamin: 87 µg B2 vitamin: 40 µg
B5 vitamin: 250 µg B6 vitamin: 60 µg B9 vitamin: 0 µg
vitamin a: 225 UI rétinol: 0 µg vitamin E: 0,18 µg
B3 vitamin: 282 µg B12 vitamin: 0 µg vitamin K: 0 µg
fatty-acids
saturated: 15 Mg mono-unsaturates: 23 Mg poly-unsaturates: 25 Mg
cholesterol: 0 Mg    

The orange contains 47 kilogram calories for 100 grams of fresh juice, i.e. less than the lemon which contains 80 of them to him.
Various pigments give to pulp its more or less marked color: yellow with orange yellow for the flavonoïdes and carotenoids; yellow for xanthophylls; red or red purplished for the anthocyanes or the violaxanthines (abundant in blood oranges).

Some of these pigments have vitamin properties.

2The vitamin profile of orange is dominated by a high percentage of vitamin C: 40 to 80 Mg to 100 G, and 53 Mg on average. The activity D the vitamin C and reinforced by the presence of substances “vitamin P”.
D’ other vitamins are also well represented: all vitamins of the group B, in particular the vitamin B1 (thiamin) and the B9 vitamin (folic acid). An orange covers approximately 10% of the daily need.
The provitamin reached 0.05 to 0.2 Mg with the 100gr, according to the varieties of oranges (the most coloured being richest).

One finds finally minor amounts of vitamins E (0.24 Mg 100g).
For minerals, calcium occupies a privileged place: because of its relative abundance (40mg/100gr) and of its particularly assimilable form when it is brought by orange.

Potassium, phosphorus and magnesium also form part of the minerals whose orange is well provided (respectively 180,16 and 10mg/100gr).

The trace element are numerous, since one raises the presence of iron (0.3 Mg), copper, zinc, manganese, nickel, iodine and even of the selenium and boron traces.

The orange contributes effectively to the cover of the whole of the mineral need for the organization, thanks to this large range of contribution.

Re-discover the orange!

Contrary to a largely spread idea, it is not recommended to drink an orange juice with jeun. It is preferable to begin its breakfast with bread or cereals, a coffee or the and to finish by the orange juice.

Why? For reasons related to the assimilation of sugar. Sugar (fructose) contents in an orange tends to be assimilated too quickly in the organization, it is thus preferable to introduce the fruit or the juice, after having absorbed the slow sugars contained in cereals or the bread. It is also disadvised eating an orange before going to lie down, its role of exciting will prevent you from sleeping.

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