Orange Food

How many orange foods do you know?

Orange-colored foods are rich in beta-carotene, vitamin C, potassium, folate, fiber, and other nutrients.

Salmon

Rich in high-quality protein, Omega-3 fatty acids (DHA and EPA), vitamin D, B vitamins (such as B12 and B6), and minerals (selenium, iodine, phosphorus, etc.)

Hami Melon

Rich in vitamin C, vitamin A, dietary fiber, potassium, antioxidants (such as beta-carotene and flavonoids), as well as natural sugars and water

Tangerine

Rich in vitamin C, dietary fiber, antioxidants, and various minerals

Papaya

Rich in vitamin C, vitamin A, dietary fiber, potassium, magnesium, and papain enzyme

Persimmon

Rich in vitamins, minerals, dietary fiber, and bioactive components

Orange

Rich in vitamin C, dietary fiber, potassium, folate, and carotenoids

Orange Bell Pepper

Rich in vitamins A, B, and C, carbohydrates, fiber, calcium, phosphorus, and iron

Sea Buckthorn Berry

Rich in vitamins, lipids, sugars, amino acids, essential oils, proanthocyanidins, flavonoids, and trace elements

Sweet Potato

Rich in carbohydrates, dietary fiber, beta-carotene (vitamin A precursor), vitamin C, potassium, magnesium, and various antioxidants

Carrot

Rich in beta-carotene, vitamin A, dietary fiber, potassium, and vitamin K

Pumpkin

Rich in beta-carotene, vitamin C, dietary fiber, potassium, magnesium, and polysaccharides

Cordyceps Flower

Rich in cordycepin, adenosine, polysaccharides, proteins, amino acids, vitamins, and minerals

Kumquat

Rich in vitamin C, dietary fiber, flavonoids, and various minerals such as potassium, calcium, and magnesium

Loquat

Rich in vitamins A, C, and B complex, as well as minerals like potassium, phosphorus, magnesium, calcium, and iron

Passion Fruit

Rich in vitamin C, flavonoids, minerals, dietary fiber, protein, and amino acids

The benefits of orange food

Carotenoids and Vitamin A

Orange foods are generally rich in beta carotene, which is converted into vitamin A in the body and is an important substance for maintaining retinal health. It can prevent night blindness and dry eye syndrome.

Vitamin C and antioxidant effects

Citrus fruits (such as oranges and tangerines) are a high-quality source of vitamin C. Vitamin C not only promotes collagen synthesis (maintaining skin elasticity), but also has antioxidant properties, helping to eliminate free radicals and delay aging

Dietary fiber and minerals

Sweet potatoes, pumpkins, and other orange foods contain soluble dietary fiber, which can regulate gut microbiota, promote digestion, and help stabilize blood sugar levels

Recommended orange Foods & Healthy Recipes

1. pumpkin

Benefits: Rich in beta carotene, dietary fiber, vitamin C, and minerals, it has eye protection, immune enhancement, blood sugar regulation, and digestion promotion properties

Recipe: Peel the pumpkin, cut it into pieces, peel the garlic and cut it into small pieces. Heat the oil in a pot, add the minced garlic and stir fry until fragrant. Add the pumpkin and stir fry for a moment. Add 3 tablespoons of soy sauce, 2 tablespoons of water, cover the pot, and simmer over low heat for 10 minutes

2.sweet potato

Benefits:Containing cellulose, protein, carotenoids, and vitamin C

Recipe: Wash and dry the sweet potatoes, do not peel them (to lock in moisture), preheat the oven at 200 ℃, place the sweet potatoes on tin foil, bake for 60-90 minutes (the longer the time, the more honey will flow), and open them while they are hot to eat directly!

3. carrot

Benefits:Rich in beta carotene, vitamins, minerals, and dietary fiber, its main benefits include eye protection, antioxidant, and immune enhancement

Recipe: Cut the carrots into thin slices, cut the dried tofu into slices, wash and stir fry in a wok over high heat, add vegetable oil, and wait for the vegetable oil in the wok to heat up to 60%. Add the dried tofu and stir fry a few times, then add the carrot slices and stir fry until they are cooked. Add soy sauce and stir fry until the carrots are ripe.

4.salmon

Benefits:Rich in high-quality protein, Omega-3 fatty acids, vitamin D, B vitamins, and minerals such as selenium, potassium, iodine, etc

Recipe: Wash the salmon fillet, dry it with kitchen paper towels, sprinkle a little salt and cooking wine, marinate for 10 minutes, add water to a steamer and bring to a boil. Place the salmon fillet in a steaming dish, sprinkle with shredded ginger and scallions. Steam over high heat for 8-10 minutes until the fish meat turns white and is fully cooked. After taking it out, drizzle with soy sauce and hot oil, and it's ready to eat

5. persimmon

Benefits:Rich in vitamins A, C, and dietary fiber, as well as potassium, calcium, and phosphorus

Recipe: Wash the persimmons, peel them, cut them horizontally in half, put them in the oven, and dry them at the lowest temperature in the oven

6. orange

Benefits:Containing various nutrients such as vitamin C and carotenoids

Recipe: Wash the orange and cut it in half; Take half of the orange, cut it downwards, and place it on a rotating juicer. While rotating, squeeze it downwards, and the orange juice will flow into the container under the juicer; Just pour out the juice

Multicolor Pairing Suggestions

Orange foods are rich in beta carotene and flavonoids

Combine them using the “Rainbow Principle” for balanced nutrient intake. Let your meals become colorful and healthier!

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Daily Goal: Include at least 3–5 different colored foods, e.g., green broccoli (liver protection), black wood ear mushrooms (kidney support), white yam (lung nourishment).

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Cooking Tips: Combine red ingredients with fats (e.g., scrambled eggs with tomatoes) or acidic seasonings (e.g., lemon juice) to enhance fat-soluble nutrient absorption.

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