Nutrition Facts About Navel Orange

Sonia Nair Nov 8, 2018
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We all know that oranges are nutritious and come in different types. Go through this information for a brief overview about the nutrients in navel oranges.
Oranges are among the most popular citrus fruits, which are very high in nutritional value. Like other citrus fruits, oranges are also berries.
There are over 600 varieties of oranges, which are cultivated across the globe. The more popular among them are navel oranges, blood oranges, Valencia and Hamlin.

What are Navel Oranges

They are one of the most sought-after orange types. These oranges are round or oval in shape with a small depression at the blossom end, which resemble the navel of humans. It is due to this feature that they got the name navel oranges.
Another unique characteristic of these oranges is the presence of an underdeveloped conjoined twin inside the fruit, adjacent to the navel-shaped blossom end. These special features are believed to be the result of a mutation, that is said to have happened in Brazil, during the onset of the nineteenth century.
This seedless orange variety is propagated through cuttings. These oranges are sweet and have bright orange skin that is easy to peel. Compared to some of the popular orange types, navel oranges are less juicy. So, they are mainly used for eating.
A variety of called cara cara, has reddish pink flesh with a flavor of strawberries. Fresh navel oranges are easily available throughout the winter till late spring. These oranges can be consumed fresh or can be used in fruit salads or for extracting juice. These fruits can also be processed as jams and preserves.

Nutritional Facts

As in case of any other citrus fruit, navel oranges are also rich in vitamin C, which is one of the important antioxidants. These oranges are also a good source of beta carotene and dietary fiber. Apart from that, they contain considerable amounts of potassium, calcium, iron, manganese and B vitamins.
A medium-sized orange with a weight of 140 grams, amounts to 65 calories. The nutritional value of one medium navel orange (weighing 140 gm) is given in the following list.
Nutrients and their Values:
  • Total Carbohydrate - 16 g
  • Dietary Fiber - 3.5 g
  • Sugars - 15 g
  • Protein - 1.4 g
  • Total Fat - 0.1 g
  • Cholesterol - 0 g
  • Sodium - 1 mg
  • Potassium - 250 mg
  • Vitamin C - 130% daily value
  • Vitamin B - 64% daily value
  • Vitamin A - 2% of daily value
  • Folic Acid - 15% of daily value
  • Calcium - 6% of daily value
  • Copper - 4% of daily value
  • Iron - 2% of daily value
  • Manganese - 2% of daily value

Health Benefits

These oranges are low in calories, very low in fat and cholesterol (almost nil), but are rich in nutrients. The high levels of vitamin C boost the immune system to fight diseases. It enables the body absorb iron and calcium more efficiently. The high dietary fiber content in navel oranges is good for controlling diabetes and lowering cholesterol levels.
Beta carotene is good for preventing cell damage. Calcium promotes bone health and vitamin B6 enhances the production of hemoglobin in the blood. These oranges contain high levels of potassium, which aids in maintaining electrolyte balance in cells, and magnesium is good for regulating blood pressure.
It is always beneficial to drink a glass of freshly squeezed juice of navel oranges or eat one, rather than consuming store-bought juice. The preservatives added in commercially prepared juice nullify most of the health benefits offered by this type of oranges.
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