Oranges | Nutrition, Recipes & Oils
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Oranges | Nutrition, Recipes & Oils by Rina Cohen
oranges benefits

Oranges | Nutrition, Recipes & Oils by Rina Cohen

In Italy they call them arancia. In Spain, narangja. In Israel, tapuz, and we call them oranges. An orange, as described by the Oxford Dictionary, is a “large globose, many-celled berry with subacid juicy pulp, enclosed in a tough rind externally, of bright reddish yellow emerging as orange”. 

They grow on an evergreen tree, native to the east that blossoms with fragrant white flowers before bearing their fruit. Varieties of oranges range from Sweet Orange (Citrus x Sinensis), Valencia, Navel, Cara Cara, Blood and Bitter (Citrus x Aurantium). Their flesh and skin range from golden orange to reddish orange.

Rina Cohen

Powerhouse for Nutritional Goodness

The flesh of an orange is 87% water, which makes them extremely hydrating.

Oranges are a rich source of Vitamin C that helps to make collagen, which is essential for health skin.

Oranges contain diverse phytochemicals including carotenoids and flavonoids. Carotenoids are the orange pigments that act as a type of antioxidant. The flavonoids are important for human health because of their antioxidant, antibacterial, anti-viral and anti-inflammatory activities. 

These bursts of sunshine also contain Thiamin and Folate, two of the B vitamins. There is even more nutritional benefit found in the membranes, called pectin, between the segments of the fruit. Pectin is a type of soluble dietary fibre which may help with lowering blood cholesterol levels. The membranes also contain bioflavonoids, which also have antioxidant properties, protecting us from oxidative stress. 

They also contain the compounds limonin, limonene, limonin glucose and hesperidin that help to block cancer growth and contain compounds that help heart disease. 

Benefits & Uses of Orange Essential Oil (Citrus Sinensis)

Just like the orange itself, the scent of orange essential oil is clean and fresh.


– Aromatically: put 5-7 drops orange essential oil in your diffuser (with water), to uplift and act as an antidepressant

– Ingest: Add 1 drop to 1 litre of filtered water (use a glass bottle) for a fresh orange flavour, and benefit from the limonene component, which is good for combating tumor growth

– Topically*: Dilute 2 drops of oil, with 2 drops of carrier oil (i.e. fractionated coconut oil) and gently massage into Sacral Chakra – hips and lower back for increased pleasure and sensuality
*Warning – when wearing citrus oils, stay out of the sun as they may cause sunburn.

Oranges for Her

In the Doctrine of Signatures, like other citrus fruits, when cut across its diameter, its appearance is cellular-like and similar to the mammary glands of the female breast. Oranges assist with the health of the breasts and movement of the lymph in and out of the breasts.

How do you Like your Oranges?

There are so many ways to enjoy this fruit. You can squeeze oranges into a juice, combine them into a smoothie, slice them into a salad, make a dressing, use their zest for more zing, dehydrate them, and of course peel an orange and eat it as it is. In summary, eating oranges quenches our thirst, satisfies hunger and serves as a blast of colour and great taste.

Recipes to Inspire your Next Orange Encounter

Sweet Orange Juice

2 oranges, peeled, seeded, cut into quarters
1 sweet potato, skin on (scrub the skin)
2 inch piece of pineapple, cut into cubes
1 pinch of joy

Put into your juicer and enjoy!!

Orange Smoothie

2 oranges, peeled and seeded
1/2 orange bell pepper
2 cups of rocket
1 banana (optional for more sweetness)
1 pinch of gratitude

Blend on high until smooth, and be grateful!

Note: Add water for a thinner consistency, if preferred.

I like to say, ‘Every day is like an orange. The way to live is to get all the juice.‘ Start each day with an orange!!

Thanks for reading!


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