This ancient hybrid is a reliable guardian for health weakened by winter: in the spring diet, the orange fruit boosts the body’s vitality without the need for additional medications. What makes the “Chinese apple” so valuable, and how can we maximize its benefits?
Originating from the Celestial Empire
The orange is recognized as the most popular citrus fruit in tropical and subtropical regions around the world. While it has been cultivated in its native Southeast Asia and China since 2500 B.C. (with the earliest mention of the plant dating back to 314 B.C.), botanists suggest its hybrid origins. One theory posits that it is a combination of the mandarin and pomelo—resulting from the crossbreeding of Citrus reticulata and Citrus maxima, the orange emerged fully formed rather than evolving through cultivation.
In cultivation, the location of orange plantations is determined by the presence of suitable climatic conditions. Today, orange trees grow not only in their historical homeland but also along the entire Mediterranean coast, as well as in South Africa and Central America. Leading countries in the industrial cultivation of oranges include China, India, Pakistan, Iran, Turkey, Egypt, Spain, Italy, Greece, South Africa, and Mexico.
Fascinating Etymology
The word “orange” is borrowed from Dutch, where this fruit has two names: appelsien and sinaasappel. The latter, like the German apfelsine, is a calque from the French pomme de Chine (“apple from China”), although nowadays the French commonly use the more popular native term orange. It is known that the plant, referred to as “Chinese apple,” was brought to Europe around 1100 by Portuguese sailors, and it was introduced to the New World after Europeans conquered America: orange groves were already bearing fruit in northeastern Florida by 1579.
Because the southern “immigrant” required bright, diffused light and air temperatures ranging from 17 to 28 °C, it inspired Europeans to create special glass structures called greenhouses (from the French orange – “orange”), which allowed the orange to spread from south to north. The first greenhouses appeared in France in the late 16th century, driven by the rising fashion for oranges among the elite. The purpose of these greenhouses was to preserve and cultivate heat-loving oranges to adorn the homes of the nobility.
Beautiful and Edible
For decorative purposes, you can easily grow an orange tree from a seed at home: the tree needs a mixture of potting soil and peat in a 1:1 ratio. This aromatic plant, rich in essential oils, fills the room with phytoncides, grows vigorously, boasts a dense canopy, and is easy to cultivate and resistant to diseases. Although even in indoor conditions, an orange tree will start bearing fruit in its eighth to tenth year, it won’t inherit all the traits of its “parents”: to preserve its genetics, you need to propagate it through cuttings or purchase ready-made seedlings.
While orange plants may appear as one-meter bushes in home cultivation, in the wild, they can grow into 12-meter trees. During the harvest season, they can yield up to 38,000 fruits. Orange trees live at least as long as humans: their average lifespan is 75 years, with some plants exceeding this figure by living up to 150 years. The wild variety of orange, which grows along roads and in urban streets in Mediterranean countries, is known for its bitter taste, which is why fallen fruits are not collected from sidewalks or used for food (the curiosity of uninformed tourists often amuses local residents). In contrast, edible varieties are a significant source of income for exporting countries.
Navel on Top
The berry-like fruit of the citrus is called a “hesperidium.” The so-called navel orange varieties have a peculiar anomaly in their hesperidium: from one ovary, two fruits are formed simultaneously—the main one and a rudimentary one. The second, smaller fruit sits atop the orange and can be seen through the “navel” opening in the skin of the larger fruit. Due to its sweet taste, the navel variety (translated from English as “navel”) is considered the most popular in the world. The larger the “navel” on top, the sweeter the flesh will be. Navel varieties are thornless, making harvesting easier.
The diversity of orange varieties showcases nature’s generosity and creativity, with some members of the species exhibiting unusual appearances while others boast unique flavors. For example, the Cara Cara navel orange is distinguished by its ruby-colored flesh. The Blood Orange variety contains red pigments that emerged through natural mutation. This type of orange was first discovered in Sicily, which is why the local fruit, with its brown, red, or orange skin, has a separate name—the “Sicilian orange.” This group includes varieties like Sanguinello, Tarocco, and others, with the most popular being Moro, known for its raspberry and berry-like flavor. Sicilian, Genoese, Maltese, and Malaysian oranges are highly valued for their rich, juicy, and thin-skinned qualities.
Benefits of Oranges
This fruit is sought after not only for its pleasant taste but also for its healing properties. Oranges can suppress the activity of harmful bacteria (acting as a probiotic), lower blood pressure, improve cardiovascular health, enhance conditions in diabetes, treat asthma, liver diseases, and neurodegenerative disorders. Oranges have laxative, diuretic, and choleretic effects. This fruit strengthens blood vessels and has anti-sclerotic properties. Among all plants in the rue family, oranges lead in antioxidant properties: they are expressed most vividly. The anthocyanins found in these fruits exhibit antioxidant, hypoglycemic, and hypolipidemic effects, reducing the risk of many age-related diseases—particularly cardiovascular and ocular conditions (glaucoma and cataracts).
Consumption of oranges is beneficial during physical exertion: the flesh and peel help prevent cellular hypoxia. The benefits of oranges are also evident in stimulating macrophage activity: the antibacterial properties of orange juice are well-known. This juice also blocks inflammatory responses in the vascular system caused by fatty foods: it is included in diets for avitaminosis and anemia. Thanks to vitamins and carotenoids, orange juice reduces the harmful effects of alcohol consumption on skin cells. Orange juice and peel promote melanin production in the skin. For centuries, oranges have been used to treat “hot coughs” and the accumulation of “phlegm” in the lungs. To boost vitality, improve mood, and combat nausea, folk healers recommended drinking a decoction and infusion of orange peels (5 g of crushed dried peel in 200 g of boiling water). “Orange water” was also prescribed by healers as a hemostatic and diaphoretic remedy for heavy menstrual bleeding and fevers. Eating one orange a day can prevent and stop avitaminosis, scurvy, and gum diseases, help with swelling, and activate metabolism.
Vitamins, Calories, and Risks
Oranges contain B vitamins, C, H, PP (folic acid), and are rich in essential minerals necessary for the body’s normal functioning: magnesium, potassium, iron, zinc, molybdenum, calcium, sodium, and phosphorus. However, it’s best to drink fresh, natural orange juice. To facilitate juice extraction from the flesh, place the fruit halves in the microwave for half a minute (at 500 watts)—this will break down the separating membranes.
However, oranges can also pose risks for some individuals. This citrus can be potentially dangerous for allergy sufferers: allergic reactions may occur to the essential oils. Excessive consumption of oranges can lead to bloating, heartburn, and stomach pain, so doctors recommend not eating more than three fruits a day. However, one fruit will not harm your weight: depending on the variety and size, an orange contains no more than 75 calories. The average caloric content of 100 g of orange is 47 calories. The most harmful is store-bought orange nectar: it contains 11-12 g of sugar per 100 g of product, while freshly squeezed juice has 8.9 g of sugar.
Culinary Uses
From the zest, you can extract fragrant orange oil. Oranges are delicious in jams or preserves, and they are used to make candied fruits, pastilles, and marmalade. The peels are even used to make mustard, which Italians serve as a condiment for meat. The peels are sent to factories in a preservative (saltwater) and, after washing, are boiled in a not-too-sweet sugar syrup. The flavor of oranges is complemented by figs, pears, or peaches. These fruits pair best with oranges in dishes.
This fruit breaks down fats, so in cooking, it is used in combination not only with other fruits and vegetables but also with meat, poultry, and fish. For a zesty flavor and maximum benefits, when preparing duck with orange sauce, in addition to salt, a pinch of sugar and chili pepper are added to the fresh juice. During boiling, diluted starch is poured into this mixture. Both the flesh and zest of the orange are used in sauces and salads. Fresh fruits can be stored for up to two months if the temperature is reduced to 2°C and humidity is raised to 90%. When sending oranges to the refrigerator, it’s better not to pack them in plastic bags but to wrap each fruit in a napkin. At room temperature, oranges can last for a week.