All About Citrus

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

Refreshing and nutritious!
Print Recipe
Coursebeverage, Drinks
Prep Time5 minutes
Servings2
Calories135kcal

Equipment

  • Pitcher
  • Knife
  • cutting board

Ingredients

  • 4 cups coconut water
  • 2 cups water or unsweetened sparkling water
  • 1 orange juiced
  • 1 lemon juiced
  • 1 lime juiced
  • pinch of salt

Instructions

  • In a pitcher add all ingredients and stir until fully combined.
  • Serve at room temperature or over ice.

Video

Notes

Cut down on sugar-sweetened beverages, this citrus vitamin water is a great summer drink!
Nutrition Facts
Citrus Vitamin Water
Serving Size
 
1 serving
Amount per 1 Serving
Calories
135
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Sodium
 
517
mg
22
%
Carbohydrates
 
30
g
10
%
Fiber
 
8
g
33
%
Sugar
 
20
g
22
%
Protein
 
4
g
8
%
Calcium
 
160
mg
16
%
Iron
 
2
mg
11
%
Potassium
 
1368
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.

Leave a Reply

Your email address will not be published.

Up ↑

%d bloggers like this: