Orange (Citrus × sinensis)

OriginThe golden apple from China

In Dutch, the orange is still called "Sinaasappel" - the apple from China.

The sweet orange, like the lemon, is an ancient hybrid – in this case, a cross between a mandarin orange and a pomelo – and originated in southern China. The bitter orange was the first to arrive in Europe, brought by the Arabs in the Middle Ages; the sweet orange was introduced by Portuguese sailors in the 15th and 16th centuries. Its name in many languages reflects this: Portokali in Greek, Portakal in Turkish.

At the princely courts of the Baroque era, citrus became a status symbol: orangeries, heated glasshouses where citrus trees overwintered, were a feature of every palace. Today, Brazil, China, India, the USA, and Spain are the major producers, and a large portion of the global harvest is processed into juice. In Germany, the fruit comes primarily from Spain, Italy, and Greece during the winter months.

To useWhat the orange does for you

A medium-sized orange (about 150 g of pulp) provides around 80 mg. Vitamin C The German Nutrition Society recommends 95 mg for women and 110 mg for men. Blood oranges also contain folate, potassium, fiber, and carotenoids; in blood oranges, they also contain anthocyanins, which give the fruit its red color.

The flavonoid is interesting. Hesperidin, which is primarily located in the white pith and the membranes separating the orange segments. In a controlled study, orange juice—and hesperidin alone—improved certain measurements of vascular function and slightly lowered diastolic blood pressure. This isn't a promise of a cure, but it's a good argument for eating the orange and not meticulously peeling off the white pith.

The honest point is the juice: A glass of orange juice contains the sugar of two to three oranges, but hardly any fiber, and it's not filling. Freshly squeezed, it's a treat, but it's not suitable as a thirst quencher. The whole fruit is the better choice in every respect.

IngredientsThis is what's inside the orange

The pulp contains fructose, glucose and sucrose, citric acid, Vitamin C, Folate, potassium, and dietary fiber, including abundant pectin in the membranes. The flavonoids Hesperidin Narirutin and blood oranges are concentrated in the white inner pith (albedo). Blood oranges also contain anthocyanins, which only form during cold nights while ripening – that's why the best ones come from Sicily near Mount Etna.

The orange peel contains essential oil with limonene as its main component and polymethoxyflavones such as nobiletin and tangeretin. As with lemons, conventionally grown oranges are often waxed and treated with preservatives; for zest and candied peel, use only untreated oranges.

Enhanced combinationsWhat makes the orange stronger

The orange combines sweetness and acidity - it goes well in salads, stews and desserts.

What contradicts itselfIt's best to avoid these combinations.

In the kitchenWhere she belongs

• Sicilian orange saladOrange slices, fennel, red onion, olives, olive oil, salt.
• Duck à l'orangeCrispy duck with orange caramel sauce.
• Orange and carrot soupCarrots, ginger, orange juice and zest.
• Couscous with orangeMint, pomegranate, orange pieces, pistachios.
• orange marmaladeClassically made from bitter oranges - with peel, tart and sweet.
• Orange compoteFillets in syrup with cinnamon and cloves.
• Candied peelBlanch untreated peels, then soak them in sugar syrup.
• Orange vinaigretteSaft, Senf, Olivenöl - zu Vogerlsalat und Rote Bete.
• Blood Orange GranitaFreeze the juice with a little sugar and scrape out the juice.
• Punch & mulled wineSlices with cloves, cinnamon, and star anise.

As a home remedyOrange peel tea for digestion

Ayurveda & TCMWhat the old systems say

Warning noticesWhen you should be careful

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

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