[Article updated on 19/09/2023]
Fruits and vegetables are essential foods to ensure all the well-being, vitality and energy necessary to better face our days. To help you better benefit from the benefits of these foods, I offer you a (small) list of fruits and vegetables starting with O.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Sorrel
Sorrel is a leafy vegetable. It is produced by plants belonging to the genus Rumex and the botanical family Polygonaceae. There are more than 200 varieties of sorrel around the world. Eaten fresh, sorrel has a sweet and sour taste and is used in addition to fresh salads, spinach and cooked vegetables in general.
Throughout Eastern Europe, sorrel is used to make the famous sorrel soup, simmered with vegetables or herbs and meat or eggs. In rural Greece it is used with spinach, leeks and chard to make spanakopita. In Albania, the leaves are simmered and served cold marinated in olive oil, or as an ingredient to make named pies byrek me lakra.
Sorrel has a high concentration of oxalic acid. Consumed in excessive quantities, it can cause kidney problems, bone decalcification or heart problems. Like many seasonal plants, it is rich in nutrients necessary for maintaining health. It is an excellent source of vitamin C, vitamin A, B vitamins, iron, calcium, zinc, phosphorus, magnesium, potassium and carotene. It contains polyphenolic compounds such as flavonoids and anthocyanins, which help neutralize free radicals, which inhibits the formation of cancer cells.
Olive
Olives are fruiting vegetables. These are the fruits of the olive tree (Olea europaea), a tree belonging to the Oleaceae family. Fresh olives are bitter and tart. The color does not depend on the type of olives. The color is linked to the time of the olive harvest. Green olive is fruit that is harvested before it is ripe, but after it has reached the right size. Red olives are harvested at the next stage of maturation, but before they are completely ripe. Only the black olive is ripe.
Raw or fresh olives are naturally very bitter. To make them pleasant to eat, olives must be fermented. Table olives make excellent snacks. But olives also make a very good addition to many dishes. They perfectly enhance the taste of pizzas and pastas. They work well in salads and pair well with meat and poultry dishes.
The caloric value of a 100 g serving of olives is only 125 kcal. Olives are a rich source of B vitamins. Olives also contain powerful antioxidants: provitamin A, vitamin C and vitamin E. Olives also contain many trace elements: phosphorus, potassium, iron, copper and lots of fiber.
Onion
The onion is a bulb vegetable. It is the swollen bulb ofAllium cepa L., a herbaceous plant belonging to the liliaceae family. Onions are known for their inherent spiciness and bold flavor. Common onions normally come in three color varieties, namely yellow or brown onions, red or purple onions, and white onions.
Onions are commonly chopped and used as an ingredient in various hot dishes. They can also be used as the main ingredient in dishes such as French onion soup and onion chutney. They can be baked, boiled, braised, grilled, fried, roasted, stir-fried or eaten raw in salads. Onions pickled in vinegar are eaten as a snack around the world.
Onions contain: enzymes that stimulate digestion and metabolism; trace elements (sulfur, iron, potassium, magnesium, fluorine, calcium, manganese and phosphorus); vitamins (complex A, B, C, E) and flavonoids with diuretic action. Traditionally, onion is used to treat various illnesses, ranging from toothache to urinary tract disorders.
Orange
Orange is the fruit of the orange tree (Citrus sinensis), a tree belonging to the botanical family Rutaceae. The orange is a spherical fruit. It has a rather rough outer skin called the pericarp. Initially, the pericarp has a green color but, as it ripens, the color varies from yellow to red, passing through orange.
Sweet orange is the fruitiest of all citrus fruits. It has notes of mango and pineapple, as well as vague accents of spices and herbs. The orange can be eaten in slices. In cooking, we use the juice, pulp and zest for sweet or savory recipes. In Sicily, fennel and orange salad is very popular.
Oranges contain vitamins (A, B1, B2, B3, B6, B9, C and E), minerals (zinc, phosphorus, magnesium, potassium, sodium, calcium and iron.) and carotenoids, mainly beta-carotene . They also contain terpenes, compounds that block the proliferation of free radicals. Oranges have slimming properties. A medium orange only provides around 70 kcal.