Oranges, raw, navels

Basic Information

• Common Name: Navel Oranges
• Scientific Name: Citrus sinensis
• Category: Fruit

Varieties

Navel oranges are a type of sweet orange with a few key varieties, including the Washington navel and the Cara Cara navel. The Washington navel is the most widely recognized, characterized by its large size and sweet flavor. The Cara Cara has a distinctive pinkish-red flesh with a slightly different flavor profile, often described as berry-like.

Nutritional Information

• Macronutrients: Navel oranges are primarily composed of carbohydrates, with minimal protein and virtually no fat. A medium-sized navel orange (about 140 grams) contains around 52 calories, 11.91 grams of carbohydrates, 0.91 grams of protein, and less than 0.15 grams of fat.
• Micronutrients: They are an excellent source of vitamin C and also provide dietary fiber, vitamin A, calcium, and potassium. A medium navel orange can cover more than 100% of the Daily Value (DV) for vitamin C.

Phytonutrients

Navel oranges are packed with a variety of phytonutrients that contribute to their health benefits. These phytonutrients include flavonoids, carotenoids, and numerous vitamins and minerals that support overall health. Here’s a closer look at the phytonutrients found in navel oranges:

Flavonoids

• Hesperidin: A potent flavonoid in navel oranges, hesperidin is known for its anti-inflammatory properties and its ability to support vascular health and reduce blood pressure. It plays a crucial role in protecting the body against diseases and improving heart health​​.

Carotenoids

• Beta-Carotene: Beta-carotene gives navel oranges their vibrant color and acts as an antioxidant. The body converts beta-carotene into vitamin A, which is essential for vision, immune function, and skin health​​.

Vitamins

• Vitamin C: Navel oranges are an excellent source of vitamin C, an essential nutrient and antioxidant that supports the immune system, skin health, and collagen formation​​.
• Vitamin A: Found in navel oranges in the form of beta-carotene, Vitamin A contributes to maintaining healthy vision, immune function, and skin health​​.
• Vitamins B6 and Folate: These B vitamins are important for energy metabolism, the production of red blood cells, and may help prevent certain birth defects​​.

Minerals

• Potassium: An important mineral for heart health, potassium helps regulate blood pressure and supports proper muscle and nerve function​​.
• Calcium: While not as abundant as in dairy products, the calcium present in navel oranges contributes to the development and maintenance of strong bones and teeth​​.

Other Compounds

• Citrates: Navel oranges contain citrates, which have been suggested to help prevent kidney stone formation​​.
• Bioflavonoids: These compounds work alongside vitamin C and other antioxidants to enhance the body’s defense against oxidative stress​​.

Calorie Count and Glycemic Index

• Calorie Count: Approximately 52 calories per medium-sized fruit.
• Glycemic Index: Oranges have a low glycemic index (GI) of approximately 40-43, making them suitable for a low-GI diet.

Physical Characteristics

• Color: The skin is bright orange, while the flesh is typically orange and seedless.
• Shape: Spherical with a slightly flattened top and bottom. Navel oranges are notable for the small, navel-like formation on their blossom end.
• Size: Medium to large, typically ranging from 2.5 to 4 inches in diameter.
• Texture: The skin is thick and pebbly, while the flesh inside is juicy and segment divided.

Culinary Uses

Navel oranges are primarily consumed fresh due to their sweet flavor and lack of seeds. They can be used in salads, desserts, and beverages or eaten on their own. The zest of the peel is also used as a flavoring in baked goods, marinades, and dressings. Navel oranges pair well with other fruits, greens in salads, and can be used in sweet and savory dishes alike.

Geographical Information

• Origin: The original Washington navel orange is believed to have originated in Brazil and was introduced to the United States (specifically to Riverside, California) in the late 19th century.
• Primary Growing Regions: Today, navel oranges are grown in various parts of the world, including the United States (California, Arizona, Texas, and Florida), Spain, Australia, South Africa, and Egypt.
• Seasonal Availability: Navel oranges are winter fruits, with the season typically ranging from November to May, peaking between December and February in the Northern Hemisphere.