Blood Orange: Health Benefits and Nutritional Value
The blood orange is one of the types of oranges. It looks like a normal orange, but has a completely different taste. But how healthy is blood orange actually? And why is it healthy? Read on to discover this!
Is a blood orange healthy?
Are you wondering: ‘Is a blood orange healthy?’ The answer is: yes! They are indeed a great source of vitamins, minerals and antioxidants that contribute to good resistance. And that beautiful red color makes them extra special!
Are you curious about what exactly the health benefits of blood orange are? Then read on quickly.
What is a blood orange?
The blood orange with a dark red color is also called blood orange, the blood-red sister of the orange and bloody orange. The blood orange owes its name to the fact that it looks like blood when you cut open the fruit.
Just like a real sister, blood orange juice has many similarities with the regular orange. However, there are also differences between these types of fruit. The flesh is red and often so is the skin.
There are also ‘half-breeds’ with only red flesh and an orange peel. The peel therefore says nothing about the color of the flesh.
A big difference is the taste of the blood orange. It tastes less sour than the normal orange. Some people compare the taste with raspberries, a nice sweet taste!
The blood orange is also a winter fruit, which is available in the Netherlands from December to April.
In terms of nutritional values, blood oranges and normal oranges are comparable. They both contain a lot of vitamin C and various B vitamins. Do you want to compare all nutritional values?
Then view the table below and our table in the article orange and health . Store them like normal oranges in a cool, dry place with cold, dry air.
Did you know that blood oranges are actually a cross between the grapefruit and the mandarin? As a result, many nutrients are also similar when you compare blood orange vs grapefruit .
What is the nutritional value of a blood orange?
Below you can read the nutritional value of a medium-sized blood orange (130 grams).
- Energy 62 kcal
- Fat 1.3 g
– of which saturated 0.3 g - Carbohydrates 10.3 g
– of which sugars 10.1 g - Fiber 2.6 g
- Protein 1 g
- Salt 0 g
What nutrients does a blood orange contain?
In the table below you can read which and how many nutrients a medium-sized blood orange (130 grams) contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 234 mg | 3500 mg |
| Calcium | 33 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 17 mg | Men 350 mg Women 300 mg |
| Iron | 0.8mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 1 µg | 70 µg |
| Zinc | 0.1 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 20 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.3mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.09mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.09mg | 1.6mg |
| Vitamin B6 | 0.08mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 42 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.7mg | 16 mg |
| Vitamin C | 66 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 64mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of blood orange?
How nice that you want to know more about how healthy blood oranges are. This type of fruit is really packed with good things for your body. It is a great source of vitamins, minerals and fiber, and it can contribute to good resistance. We are happy to tell you more!
It is low in calories
First of all, it is good to know that blood oranges contain few calories. A medium blood orange of about 130 grams contains only 62 calories. That makes it a perfect healthy snack.
So, do you want to enjoy yourself without worrying about extra kilos? Then blood oranges are perfect as a healthy snack.
And that has all kinds of benefits for your health, such as a lower risk of diseases such as cardiovascular disease, diabetes type II (diabetes) and the metabolic syndrome (complaints surrounding metabolism, such as high blood pressure).
RESUME
Blood oranges are low in calories, which helps you maintain a healthy weight. This reduces the risk of various diseases, such as cardiovascular disease and type II diabetes.
Packed with various nutrients
But wait, there’s more! This juicy fruit is packed with vitamins and minerals. They are similar to regular oranges. For example, a blood orange contains no less than 66 grams of vitamin C, which is 88% of the recommended daily allowance (RDA).
In addition, B vitamins, such as thiamin, riboflavin and pyridoxine, are present in high levels. The amount of thiamine in particular is remarkably high, namely 90% of the RDA. These B vitamins play an important role in good energy metabolism.
Blood oranges are also called a ‘superfood’ because of all the fantastic nutrients they contain. But here at us we actually believe that there are many ‘superfoods’. You guessed it, it’s all about variety and balance!
RESUME
With a blood orange you get many nutrients, such as B vitamins and a large amount of vitamin C.
Excellent source of fiber
With a blood orange you get approximately 2.6 grams of dietary fiber. On average, women need at least 25 grams of fiber per day. On average, women need at least 25 grams of fiber per day, while men need at least 30 grams of fiber per day.
Fun fact: the white sheets contain a lot of dietary fiber. So next time, think twice before throwing away the white sheets.
And let’s face it, fiber is very important for our body. In this way they reduce the risk of cardiovascular disease and contribute to a healthy intestines. They even seem to help lower blood pressure.
Besides, much of the dietary fiber is lost when you make fruit juice. Therefore, it is better to eat them in pieces.
RESUME
Blood orange is full of fiber, which is healthy for your bowel movements, heart and intestines.
May contribute to a healthy pregnancy
Are you pregnant or do you want to become pregnant? Please pay close attention when reading this important information. Blood oranges can be very beneficial for you and your (future) little one.
They are packed with important nutrients, such as the hero folic acid. This mineral is important for preventing birth defects.
But, here comes an important part. Although blood oranges are a good source of folic acid, much of the folic acid in food is lost during cooking and storage.
That is why you need a supplement during pregnancy. This way your little one gets the best possible start. This is not necessary if you are not pregnant.
Did you know that vitamin C also plays a role during pregnancy? It even appears to have positive effects on fetal growth.
For example, an improvement in fetal growth occurred in 1,138 women who consumed more vitamin C through fruit and vegetables.
In addition, vitamin C supports good resistance, which is extra important for pregnant people. During pregnancy your resistance decreases.
RESUME
An advantage especially for the (future) pregnant women among us: the blood orange is a good source of folic acid, which is important for your unborn child.
Can reduce the risk of anemia
The fact that this fruit is full of vitamin C has another advantage. Vitamin C is necessary to absorb iron from plant foods. This iron is called non-heme iron. If you don’t get enough vitamin C, your body can’t absorb heme iron properly.
This can then lead to an iron deficiency, which is a cause of anemia. No, iron deficiency is not the same as anemia! Many people think this, but this is not the case.
Are you vegetarian, vegan or do you eat little meat or fish? Then it is extra important to get enough vitamin C. Combine iron-rich foods (such as spinach and legumes) with vitamin C-rich foods (such as citrus fruits).
Also pay close attention to symptoms of iron deficiency, such as fatigue, shortness of breath and dizziness. This way you can have your iron tested in time and avoid anemia.
RESUME
The blood orange is full of vitamin C, which is necessary to absorb iron from plant foods. This makes it an extra healthy snack for vegetarians and vegans.
Can contribute to good intestinal health
In addition, eating blood oranges can contribute to good intestinal health. Fibers have a positive effect on the intestines. Soluble fibers, also called prebiotics, feed the good bacteria in your intestines and thus contribute to healthy intestinal flora.
Insoluble fiber provides more volume in your stool, which is beneficial for healthy bowel movements.
Did you know that poor gut health even has negative consequences for our mental health? So, let’s take good care of our intestines!
To benefit from this benefit, you must consume sufficient fluid. An orange consists of approximately 85% water. This way you immediately get some of the fluid you need.
RESUME
The fiber in blood orange not only contributes to good bowel movements, but can also contribute to good intestinal health.
You become beautiful
No pain no gain. Fortunately, that does not apply in this case. Blood oranges also contribute to beautiful skin. The vitamin C in this fruit helps produce collagen, which keeps your skin firm.
Vitamin B2 is also important for maintaining healthy skin. In addition, blood oranges contain antioxidants that fight free radicals, so they may also play a role in maintaining a younger appearance.
RESUME
So in summary, blood oranges are not only delicious, but also super healthy. In addition, they can also contribute to beautiful skin.
Are blood oranges good for weight loss?
And if you’re wondering if blood oranges are good for weight loss and burning belly fat, we can say yes! They contain few calories and are a good source of dietary fiber, which keeps you feeling full for longer. That makes losing weight a lot easier.
Blood oranges contain a lot of sugar, but at the same time you get many important nutrients. The fibers cause blood sugar levels to rise less quickly, so you are less likely to experience a sugar crash.
Unfortunately, you cannot choose that your fat disappears from your belly first. So, you’ll need some patience.
Does blood orange fit into a low-carb diet?
As for a low-carb diet, it depends on what type of diet you are following. Some variants allow fruit, but others limit it. Blood oranges do contain significant amounts of sugar, about 10.3 grams per fruit.
So if you are on a low-carb diet, you can adjust the portion size or combine it with other low-carb fruits such as blueberries and blueberries.
How often and when to eat blood oranges?
Eat the blood orange whenever you want. For example, eat it as a snack when you have a sweet tooth. Or use it in a fresh salad, fruit salad or with a hot dish. If you are not on a low-carb diet, two pieces (200 grams) of fruit per day is a good guideline.
A medium-sized blood orange already weighs 130 grams, so combine it with small fruits such as kiwis or tangerines .
Conclusion
So, in summary: blood oranges are great. They are healthy, tasty and make us feel full longer. If you don’t like the sour taste of a normal orange, blood orange is a good alternative.
The blood orange is a lot sweeter and much less sweet. Moreover, these fruits are very similar in terms of nutrients.
