Starting with the basics, the average orange(180g) has 85 calories, 21g of carbs; 4g of which are fiber and 17g are sugars, they surprisingly also have 2g of protein. For vitamins and minerals, they contain 160% of the Vitamin C we need, 8% of the necessary Vitamin A, 7% of the calcium, and 1% of the iron. Remember that it's based on a 2000 caloric diet. Down to the elemental benefits...the orange has over 170 different kinds of phytonutrients and over 60 flavonoids. Typically thought as health boosters, these phytonutrients give oranges the orange color. They protect plants against bacterium and viruses too. Studies show that consumption of this reduces risk of terminal diseases. Flavonoids are antioxidants because of their polyphenolic compounds. They cause anti- flammation because of their antioxidant abilities also. These flavonoids also reduce terminal disease risks because they antioxidize. In addition, the albedo(white stuff) is the most nutritious area for it provides much bioflavonoids and anti-cancer agents. Other nutrition the orange provides include iodine, beta-carotene, amino acids, and etc. though less significant. Additional health benefits include antiarteriosyclerosis, liminoid which fights cancer, synephrine which reduces bad cholesterol, relieves constipation, repairs damaged sperm, reduced risk of heart disease, lowers high blood pressure through hesperidin, stimulation of white blood cells, prevents kidney stones, anti-aging, reduced risk of stomach ulcers, and protection against virus infections. Now unto the orange peel. The typical orange peel in a 100g orange should have 161 mg of calcium, 1.5g of protein, and additionally contain potassium, riboflavin and vitamin A. Orange peels also contain most of the oranges beta-carotene which stimulates immune system, antioxidizes, and helps vision health. Orange peels also contain "orange oil" which is used in soaps and cleansers for the process of cleaning. This orange oil is a solvent which isn't chemically harmful like those other products. Medical purposes include simmering 1 to 2 g of dried peel in 3 cups of water for tea to help relieve indigestion and heartburn. Orange peels have also been used for insomnia and as a laxative. So how should you eat oranges? Well, now that you know of their universal benefits, you should first peel it and eat the juicy inners. Make sure to eat as much of the albedo as you can. After that, you can sun-dry the peels to harden them. This brings out more of the natural sweetness within. Once it's sun-dried, eat the peel like candy, like in history.
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