Sunny Orange Smoothie

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orangesOriginating thousands of years ago in southern Asia, oranges are the largest citrus crop, and one of the most readily recognized fruit on the planet. Orange is the world’s third most loved flavor following chocolate and vanilla. Oranges are in reality modified berries with pits holding volatile oil glands. The edible pulpy flesh is composed of carpels containing fluid-filled vesicles. The vesicles are nothing more than specialized hair cells. The soft, juicy orange pulp is enclosed in a bright orange outer rind.

Sunny Orange Smoothie


  • 1 large orange peeled and segmented
  • ¼ cup orange flavored yogurt
  • 1 tsp. honey
  • 4-5 ice cubes


Add the orange pieces into a blender and blend for about fifteen seconds. Then add all the remaining ingredients and whiz for another 10 to 15 seconds to obtain a smooth drink. Pour into tall glasses and enjoy.


  • Banana
  • Coconut or almond milk

Nutritional Information

Compared to most other fruits and vegetables, oranges deliver more fiber. One medium sized orange also yields one gram of protein and only 80 calories. A single orange contains more than 170 varying phytochemicals and over 60 flavonoids. A large number of these compounds are known to provide anti-inflammatory, and antioxidant benefits.

One medium sized orange also supplies 93% of the daily recommended allowance of vitamin C, almost 10% folate, 9% vitamin B1, close to 7% potassium, copper and pantothenic acid and 5% calcium.

Health Benefits of Orange

The high vitamin C content in oranges helps to build immunity which fights infections and diseases. In combination with the antioxidants, vitamin C also hinders the process of aging by helping the formation of Callogen which eliminates wrinkles and keeps skin looking young. The elevated amount of fiber in the fruit is known to bring down blood glucose levels in people with type 2 diabetes and may improve insulin levels in people with type one diabetes.

The compound liminoid in oranges is linked with averting cancers of skin, lung, mouth, stomach and breast. Choline is another compound found in ample amounts in oranges, it aids muscle motion, sleep, transmission of nerve impulses and memory, in addition to helping with absorption of fat. Zeaxanthin and various carotenoids found in oranges have an adverse effect on cancer in general and prostate cancer specifically.



About Andy Williams

In a processed food culture, simply eating may not be enough. Dr. Andy Williams is a scientist with a strong interest in Juicing and how it can supply the body with the nutrients it needs to thrive in modern society. You can subscribe to his free daily paper called Juicing The Rainbow and follow him on Facebook orTwitter.

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