If you're looking for a healthy and refreshing snack, navels oranges are definitely worth considering. One NLEA serving of navels oranges contains approximately 75 calories, making them a low-calorie option for those watching their waistline.

In addition to being low in calories, navels oranges are also packed with various nutrients. These citrus fruits are a great source of vitamin C, fiber, and antioxidants which can boost your immune system, support digestion, and fight oxidative stress.

In this article, we'll explore the nutritional benefits of navels oranges, how to incorporate them into a healthy diet, some delicious recipes to try, and other useful tips to make the most of these juicy fruits.

What is an NLEA serving of navels oranges?

The NLEA (Nutrition Labeling and Education Act) defines a serving of navels oranges as one medium fruit (about 2 7/8 inches in diameter), which is equivalent to approximately 140 grams. This serving size contains 60 calories, 15 grams of carbohydrates (including 3 grams of fiber and 12 grams of sugar), 1 gram of protein, and 0 grams of fat. It's important to note that the calorie and nutrient content may vary slightly depending on the size and ripeness of the fruit. For example, a larger or overripe navel orange may contain more sugar and slightly more calories than a smaller or perfectly ripe one.

How many calories are there in an NLEA serving of navels oranges?

As mentioned earlier, one NLEA serving of navels oranges contains approximately 60 calories. This makes them a low-calorie and guilt-free snack that you can enjoy anytime without worrying about overindulging. Compared to other snacks like chips, cookies, or candy, navels oranges are a much healthier option that can satisfy your sweet cravings while also providing essential nutrients.

What are the nutritional benefits of navels oranges?

Navels oranges are not only low in calories but also rich in various nutrients that are important for your health. One medium orange provides:

• 70 mg of vitamin C (over 100% of the recommended daily intake)
• 3 grams of fiber (12% of the recommended daily intake)
• 237 mg of potassium (6% of the recommended daily intake)
• 52 mcg of folate (13% of the recommended daily intake)
• 14 mcg of vitamin A (1% of the recommended daily intake)

Additionally, navel oranges contain various antioxidants like flavonoids and carotenoids that can protect your cells from free radical damage and inflammation. These compounds may also improve heart health, lower blood pressure, and reduce the risk of chronic diseases like cancer, Alzheimer's, and diabetes.

How can Navels oranges be incorporated into a healthy diet?

Navels oranges are a versatile fruit that can be enjoyed in many ways. Here are some ideas on how to incorporate them into your diet:

• Snack on them as they are
• Peel and chop them for a fruit salad
• Squeeze them for fresh orange juice
• Add them to smoothies or frozen desserts
• Use them as a natural sweetener in baking or cooking

Keep in mind that while navel oranges are healthy, they shouldn't be the only fruit you eat. It's recommended to consume a variety of fruits and vegetables to ensure that you get all the nutrients you need.

What are some recipes using navels oranges?

If you're looking for some inspiration on how to use navel oranges in your cooking, here are some delicious recipes to try:

• Orange and Avocado Salad: Slice navel oranges and avocados, and arrange them on a bed of mixed greens. Drizzle with olive oil and balsamic vinegar, and sprinkle with salt and pepper for a refreshing and colorful salad.
• Orange-Glazed Salmon: Mix together orange juice, honey, soy sauce, garlic, and ginger, and pour over salmon fillets. Bake until the salmon is cooked through and the glaze is caramelized. Serve with rice and steamed veggies for a healthy and satisfying meal.
• Orange and Yogurt Parfait: Layer Greek yogurt, chopped navel oranges, and granola in a glass. Top with a drizzle of honey and some fresh mint leaves for a creamy and crunchy breakfast or dessert.

These are just some examples, but you can get creative and come up with your own combinations and variations.

What should you look for when selecting navels oranges?

To ensure that you get the freshest and juiciest navels oranges, here are some tips for selecting them:

• Choose oranges that are firm, heavy, and free of soft spots or blemishes.
• Look for oranges with a bright and uniform color (usually orange but sometimes with a slight green or yellow tinge).
• Avoid oranges that are too soft, wrinkled, or dry, as they may be overripe or old.

You can also check the stem end of the orange to see if it's smooth and not too dry, as that indicates that the fruit has been picked recently and has not been sitting on the shelf for too long.

How can you store navels oranges to keep them fresh?

Once you've bought your navel oranges, you'll want to store them properly to maintain their freshness and flavor. Here are some tips on how to do that:

• Store them at room temperature if you plan to eat them within a few days.
• Refrigerate them if you want to prolong their shelf life (up to 2 weeks). However, keep in mind that refrigeration may affect their texture and flavor, so it's best to take them out of the fridge a few hours before eating.
• Avoid storing them in plastic bags or containers, as that can create excess moisture and encourage mold growth. Instead, place them in a fruit bowl or a mesh bag for ventilation.

What are some common allergens associated with navels oranges?

Navels oranges are generally safe for most people to eat and are not known to cause allergies. However, some individuals may be allergic to citrus fruits or have a sensitivity to their acidity. Symptoms of a citrus allergy or intolerance may include:

• Itchy or swollen lips, mouth, or throat
• Hives or rash
• Stomach pain or nausea
• Difficulty breathing or swallowing (in severe cases)

If you experience any of these symptoms after eating navel oranges or other citrus fruits, you should avoid them and seek medical advice.

Are there any potential health risks associated with consuming navels oranges?

Navels oranges are generally safe and healthy to eat, but there are some precautions you should take to avoid potential health risks:

• Wash them thoroughly before eating, as they may contain bacteria or pesticides on their surface.
• Avoid eating too many at once, as the high acid content may cause heartburn or other digestive discomfort.
• Don't mix them with certain medications, such as statins or blood thinners, as they may interfere with their absorption or effectiveness.
• Consult your doctor if you have any medical conditions that may be affected by consuming citrus fruits (e.g. kidney stones, gastroesophageal reflux disease, etc.)

What are some fun facts about navels oranges?

To wrap up this article, here are some interesting facts about navels oranges that you may not know:

• They are called "navels" because of their distinctive navel-shaped mark at the blossom end, which is actually a second fruit enclosed within the larger fruit.
• They were first discovered in Brazil in the early 1800s and were brought to California in the late 1800s, where they became a popular crop.
• They are in season from November to April, making them a winter fruit.
• They are often used for their zest and flavor in cooking and baking, as well as for their juice and pulp.

So, next time you bite into a juicy navel orange, remember these fun facts and savor the taste of this nutritious and delicious fruit!