Craving a bright, juicy, and nutritious food during these cold, dark winter days? Citrus fruits are at their peak ripeness and highest nutritional value during winter time. It would then make sense that citrus fruits provide health benefits that counteract many winter side effects, like dryness, low immunity, and depression.
Health benefits of citrus fruits
Citrus fruits are a great source of vitamin C. One medium naval orange contains about 70 mg of vitamin C, or 77% of your daily vitamin C needs.
- Good news: it’s okay to leave some white on the fruit when peeling! This part of the fruit is called the pith and contains the highest concentration of vitamin C.
Citrus fruits can help to boost your mood. Vitamin C helps in the synthesis of serotonin, a feel good hormone.
Citrus fruits are a hydrating food. One medium naval orange contains about 114 g of water, almost 3% of your daily water needs.
Citrus fruits are immune supporting. Vitamins and minerals, including vitamin C, provide anti-inflammatory effects.
Citrus fruits are a good source of fiber. Fiber helps support healthy digestion and heart health.
How to eat citrus fruits
- Eat citrus fruits as a quick and refreshing snack! Citrus fruits include oranges, tangerines, clementine, limes, lemons, grapefruits, and pomelos.
- Pair citrus with iron rich foods, like spinach. This will increase the bioavailability and absorption of the iron found in spinach. Try topping a spinach salad with a lemony vinaigrette or topping your salad with slices of orange.
- Zest the citrus peel to use in baked goods or to give your meal some extra flavor.
- Drink 100% fruit juice. Bonus: choose 100% orange juice with the pulp to still get the added benefit of fiber.
Check out this naturally sweet and vitamin C packed drink
Citrus Vitamin Water
- cutting board
- 4 cups coconut water
- 2 cups water or unsweetened sparkling water
- 1 orange juiced
- 1 lemon juiced
- 1 lime juiced
- pinch of salt
- In a pitcher add all ingredients and stir until fully combined.
- Serve at room temperature or over ice.