Nutrition in Cara Cara Red Navels

About

Sometimes called red navels, the naturally seedless cara cara oranges are a healthy way to satisfy your sweet tooth. One medium orange contains 70 calories, no fat and 3 grams of fiber. Fiber is an indigestible material that helps food pass through your digestive tract, prevents constipation and protects against colon cancer. For good health, aim for at least 25 grams of fiber each day.

Vitamins

One cara cara orange provides 140 percent of your daily vitamin C and 6 percent of your vitamin A. Vitamin C is a crucial antioxidant that protects cells from damage, heals wounds and repairs body tissue. Vitamin A protects your vision, boosts your immune system and promotes the growth of your bones. Cara caras are a source of folate, a B-vitamin required for cell development. Folate is especially important during pregnancy, as it promotes healthy growth for the baby.

Carotenoids

Carotenoids are pigments that give orange fruits and vegetables their color. Cara cara oranges contain beta-carotene, a carotenoid that converts into vitamin A in the body. The pink flesh of these oranges is caused by a mutation of lycopene, a red pigment found in tomatoes and watermelon. Preliminary research suggests that lycopene may protect against heart disease, macular degeneration and certain cancers.

Tips

The skin on the cara cara orange should be shiny, firm and free of soft spots. Make a salad with chopped oranges, baby spinach, pecans and goat cheese. Puree orange slices and cranberries in a food processor to make a tasty relish to top your dinner entree. Use the juice from these oranges to flavor your rice, couscous or quinoa dishes, or simply enjoy a glass of freshly squeezed pink orange juice in the morning. Grate the peel and use it as a flavoring in your soups, quick breads and salsas.