Eating the rainbow doesn’t exclude the types of foods that are orange. Orange is a warm and vibrant color that makes us happy.
In addition to its positive connotations, orange-colored foods also have health benefits.
The compounds responsible for their color are phytonutrients, which in this case are called carotenoids. The most popular is carotene, which is mostly found in carrots.
Another phytonutrient that gives food the yellow-orange color is xanthophylls.
They’re present in apricots, cantaloupe melons, pumpkins, and much more.
Orange foods contain high amounts of vitamin C, beta-carotene, and other nutrients that promote overall wellness.
They help improve your skin’s appearance and build a healthy immune and reproductive system.
Here is a list of orange foods you might want to include in your diet.
1. Sweet Potatoes
Sweet potatoes are one of the oldest vegetables. They are also among the most well-liked snacks and foods that are orange in color.
They are the main dish in cuisine worldwide and are also quite healthy. You may easily have your fill because they are naturally tasty.
Sweet potatoes are a rich source of fiber and vitamin B6. They can lower the risk for several diseases, enhance insulin sensitivity, promote immunity, and stabilize blood pressure.
2. Apricot
Apricots are a type of small stone fruit rich in fiber and potassium. This orange fruit has a unique flavor and is smaller than its peach and nectarine relatives.
Californians frequently grow raw apricots, a moderate source of vitamins A and C. However, when you dry apricots, the nutrients become more concentrated. Turkey is the world’s leading exporter of dried apricots.
3. Butternut Squash
This is also among the different types of orange foods. These nutritious veggies have a sweet and nutty taste. This squash, a pumpkin family member, is a good source of fiber, vitamin C, magnesium, and potassium.
Vegetarians love butternut squash, which may be mashed, and you may add them to bread and muffin recipes. Without using additional sugar, roasted butternut squash gives your food a delicious flavor.
4. Carrot
Carrots are among the most popular orange foods, rich in beta-carotene, fiber, vitamin K1, potassium, and antioxidants. They are a staple in many fresh and cooked recipes and aid with weight loss.
Due to their high beta-carotene content, carrots can help decrease cholesterol and enhance eye health. The component of the plant that is usually thought of as a vegetable is the root, but you can also eat carrots’ stems and leaves; in fact, carrots were first grown for their leaves!
5. Clementines
Clementines are types of oranges created by crossing mandarins and sweet oranges. They are popular for kids’ lunch boxes due to their bright color, easy-peeling skin, and sweet flavor.
You should consult your doctor about any dietary limitations associated with your medicine because, like other oranges, the fruit or juice may react with drugs, notably cholesterol treatments.
6. Duck Sauce
This condiment also makes it to this list of orange foods. It is widely served in Chinese restaurants as a dipping sauce for deep-fried meals such as fish, chicken, wonton strips, spring rolls, egg rolls, and duck.
The sauce combines orange fruits, including plums, apricots, pineapples, and peaches, with sugar, vinegar, ginger, and chili peppers, making it rich in beta-carotene.
7. Mamey Apple
This fruit comes from the Pouteria sapota plant, which is indigenous to Mexico and Central America but also grown in the Caribbean.
The fruit, a berry, has flesh ranging from pink to dark orange and an exterior layer of brown with peach-like sandpapery fuzz.
The fruit is popular because it is a good source of vitamin B6, vitamin C, manganese, potassium, vitamin E, dietary fiber, and beta carotene.
In addition, it has a distinctive flavor that combines sweet apricot flavors with vegetal undertones, resembling carrot or sweet potato.
8. Pawpaw
Pawpaw or papaya is a popular orange fruit in Asia. Once exotic and scarce, it is now available in supermarkets all year round.
It has several health benefits, including lowering the risk of heart disease, diabetes, and cancer and improving digestion.
Besides their nutritional value, these orange fruits are well-known in most Asian countries for their skin-lightening properties. The beauty industry uses papaya extract in soaps and creams to make skin whiter.
9. Persimmon
Persimmon, also known as Sharon Fruit, has a sweet flavor and is used in beverages, puddings, and jellies.
There are two varieties: Hachiya types have a harsh flavor due to high levels of tannins, while Fuyu types are sweeter, and you can eat them slightly unripe.
10. Salmon Roe
Female salmon eggs possess a deep orange color and are a nutritious delicacy. In addition, they are high in omega-3 fatty acids, which help with neurological development.
According to a U.S. study on cardiac disease, eating salmon roe once a week can greatly reduce the risk of heart disease.
11. Turmeric
Turmeric is a bright orange spice widely used in India, Southeast Asia, and Middle Eastern cuisines. It gives food a distinct, slightly bitter flavor and a bright orange color.
Turmeric is used in cooking, skincare, and traditional medicine. Modern science has confirmed that it can aid in the fight against cancer and alleviate depression. In addition, it has been used for centuries in India as a remedy for breathing issues.
12. Watermelon
Orange-fleshed watermelons are more difficult to find than red-fleshed ones but are usually crisper and sweeter. One fruit can weigh up to 30 pounds and be either round or oval. They are available in seeded and seedless types.
13. Oranges
This is one of the most common types of orange food. It is a citrus fruit sometimes known as sweet orange to differentiate it from the related bitter orange.
You can eat them raw or process them to get the juice or fragrant peel. The thick, bitter rind is commonly discarded, but animals can also eat it. It’s also good as a garnish.
Oranges are common in marmalades, juices, cakes, and other pastries. They are especially famous for their vitamin C concentration and other antioxidants, which may reduce inflammation and fight illnesses.
14. Roasted Tomato Soup
The best way to use tomatoes is to make roasted tomato soap, which is delicious, colorful, and flavorful. After enjoying this rich tomato soup, you won’t ever want canned goods again.
They go great with grilled cheese sandwiches. The soup takes less than 30 minutes to prepare and has unmatched flavor. It also aids in reducing cardiovascular risks.
15. Roasted Sweet Potato Wedges
Roasted sweet potato wedges are another orange food on this list. They’re quick and easy to make and best served warm. This versatile food can be used in pies, casseroles, and soups.
With the addition of a little salt, you get the ideal balance of salty and sweet, as the edges get crispy and browned while the inside stays soft and supple.
You may serve this as a snack, a side dish, or alongside a vegetarian burger. These baked sweet potato wedges are roasted to perfection and make an excellent snack or appetizer. They are high in potassium, fiber, vitamins, and other vital minerals.
16. Tangy Carrot Slaw
This carrot recipe is light, crunchy, and refreshing. It makes an excellent appetizer and is popular throughout Europe, particularly in Eastern Europe.
The tangy and sweet carrot slaw is ideal for the warmer months. This is the finest carrot dish, which is low-carb and gluten-free. It is also quick and simple to prepare.
17. Orange Creamsicle Cake
Although layer cakes are the ultimate dessert luxury, this orange cake has a casual, vintage feel that makes it ideal for everyday celebrations, potlucks, family birthdays, and casual summer events.
It has a unique flavor/texture combination, creating an unforgettable taste sensation.
Its name has inspired numerous cocktails and pastries. The rich vanilla and vibrant orange flavor give the creamsicle ice cream bar an amazing taste.
18. Corn Fritters
Corn fritters have become popular worldwide since zucchini, carrots, and even butternut squash joined the fritter party. It’s a hot, crunchy, stacking snack.
You can use frozen or fresh corn, so this snack is available all year round. A plate of corn fritters is the best way to warm up a chilly night.
These simple-to-make fritters are stuffed with flavor, cheese, and fresh corn. Corn fritters, fried in a modest quantity of olive oil, are the perfect way to experience the tastes of summer.
19. Bell Pepper
Bell peppers are sweet peppers that come in many colors. They have a mild taste and can be eaten raw or cooked. The amount of beta-carotene in them determines their color.
The beta-carotene content in red bell peppers is higher than in green or yellow varieties. Bell peppers are most commonly prepared as a side dish, an ingredient in other meals, or a salad.
20. Calendula
Calendula is an orange-colored plant. It is also known as common calendula, marigold, and pot marigold. It’s also one of the different orange foods on this list.
Although it has spread to other parts of the world, it is originally from Europe. It has been used for ages to treat wounds and skin problems.
Calendula’s bright orange color is due to its high beta-carotene content, which is why it has long been used in traditional cuisine.
21. Cape Gooseberry
The Eastern Cape Province in South Africa is home to the Cape Gooseberry bush. It is also raised as an ornamental plant.
The pear-shaped fruit of the Cape Gooseberry ranges in color from orange to yellow. It can be eaten raw or cooked, and it has a tangy, citrus flavor.
22. Chanterelle Mushroom
Chanterelle mushrooms are different from other mushrooms in the forest by their distinctive bright orange color. However, their popularity is due to more than just their color. They also have a distinct texture that goes well with various foods, including soups and sautés.
23. Curry Powder
Curry powder is a blend of spices and herbs that are used in a variety of Indian meals. It has a distinct orange color that sets it apart from other spices.
Curry powder has various culinary uses. It can be a spice for rice or vegetables, a marinade for meat or vegetables, or even an ingredient in treats like cakes and cookies.
24. Peach
Peaches are common fruits in the U.S. They range from pale yellow to deep orange.
Most people eat peaches for breakfast, dessert, or as a snack. They can also be used in salads or desserts or eaten raw as part of a fruit salad.
25. Ugli Fruit
This is also one of the different types of orange foods on this list. It is orange, and many people call it the ugly fruit.
This fruit has rough skin and looks very unattractive. However, it has a sweet taste and numerous health benefits.
26. Orange Cauliflower
Cauliflower is a member of the cruciferous vegetable family. It has the same flavor and texture as the more popular white cauliflower.
The difference between these and white or purple variants lies in the color and the number of carotenoids. It is a good source of vitamin C.
27. Kabocha Squash
The kabocha squash, or Japanese pumpkin, is a type of winter squash with immune-stimulating nutrients that can reduce inflammation and prevent diabetes and cancer.
It contains potassium, magnesium, antioxidants, vitamins A, B, and C, and fiber. When you cut through the peel, you will see that the inside is orange rather than green.
28. Mango
Mangoes are one delicious orange fruit that you never want to miss. They come in different types so you can choose. Mangoes are so nourishing that people revere them for their role in boosting immunity and digestion.
They are high in vitamin C and a great source of fiber and vitamin B6. In addition, these delicious orange fruits contain polyphenols that may lower the risk of cancer.
