The Vitamin C Content of Some Fruit. Oranges

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orangeOrange, a popular citrus fruit, originated in China, but are now cultivated all over the world. They are relatively inexpensive and are an excellent source of vitamin C. These fruit are very delicious and health giving. But be careful with them, because they can cause food allergies and similar diseases in children.

 


Nutritional content

One orange provides about 10 g of carbohydrate in the form of natural sugar. Oranges also contain some fibre and they have a high vitamin C content. All oranges are a good source of folate and carotene (vitamin A) with particularly high levels of carotene found in red blood oranges. Useful amounts of calcium and magnesium are present in both oranges and orange juice. Although oranges have a low iron content, the high vitamin C level helps the absorption of iron from other non-meat foods, especially eggs.

Vitamin C

The vitamin C content of fruit varies according to the season. This list shows the average Vitamin C content of a range of raw fruits measured per 100g:

  • apple, eating - 5 mg
  • banana - 11 mg
  • blackcurrants - 200 mg
  • cherries - 9 mg
  • grapefruit - 36 mg
  • guava - 230 mg
  • orange - 54 mg
  • peach - 31 mg.

Dishes with oranges

Chicken, avocado & orange salad

Hawaiian Pineapple, Orange, and Guava Party Punch

Hot cider punch

Orange and thyme sauce (for chicken and game)

Orange creams

Orange-Lemon Chicken

Three-in-a-pan with orange and cinnamon sugar

Tomato and orange soup

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