On Nutrition: C is for citrus | Lifestyle

I get these ah-ha moments on the weirdest instances. Throughout my afternoon tea break at work, I made a decision so as to add a small packet of lemon juice to my iced tea. That’s fairly good!, I noticed. Why don’t I do that extra usually?

I then admitted to myself that — moreover the lemon I squeeze in water at eating places — my present consumption of fruit, particularly citrus fruit, has been missing. So I’ve missed out on quite a lot of vitamins and their ensuing well being advantages.

Nutritionally, citrus fruit — oranges, lemons, limes, mandarins, tangelos and grapefruit — are certainly one of nature’s greatest sources of vitamin C, a potent antioxidant. Antioxidants defend our cells from the injury brought on by … dwelling.  Vitamin C additionally boosts our immune system to combat off germs and viruses.

Whenever you consider C, assume collagen — a protein produced with the assistance of vitamin C that helps strengthens sagging pores and skin (I want that). Vitamin C can also be important within the strategy of knitting pores and skin again collectively and therapeutic wounds.

When you’re no less than 19 years of age, you want 75 milligrams of vitamin C a day in case you are feminine; males want 90 milligrams. One cup of yummy orange slices gives 98 milligrams of Vitamin C. Rating!

Citrus fruits are additionally glorious types of dietary fiber (one thing we don’t get in vitamin dietary supplements). Fiber feeds the nice micro organism in our guts that helps preserve us effectively and may even preserve a raging urge for food in verify.

Citrus fruits additionally provide folate, the pure type of folic acid, a B vitamin. This nutrient is especially essential throughout being pregnant since it’s wanted for regular development of brains and spinal cords.

OK, OK, I get the message. That squeeze of lemon into my water or tea doesn’t add quite a lot of vitamin C to my day. However each little bit counts, proper?

I’m additionally going to place lemons on my buying record. Growers say they’re at all times in season as a result of most varieties develop year-round.

And I’ll do this “s’various” really useful by the Sunkist of us ( to reduce the salt load in a few of my recipes. Let’s say a vegetable dish requires 1 teaspoon of salt. As a substitute, I’ll use simply 1/4 teaspoon of salt and add 1/2 teaspoon of lemon zest, grated from the surface of the lemon. Then on the finish of cooking, I’ll add 2 1/2 teaspoons of lemon juice to my recipe. Analysis reveals this course of can scale back sodium by 75% in addition to enhance the flavour and coloration of my veggies. It additionally works for grains, fish, meat, soups and dressings. Discover the chart at

What I actually need to do is swap a few of my much less nutritious snacks for a juicy orange. The truth is, I believe I’ll go peel a type of mandarin oranges sitting in my fridge proper now.

(Barbara Intermill is a registered dietitian and licensed diabetes educator affiliated with Group Hospital of the Monterey Peninsula. She is the writer of “Quinn-Important Vitamin” (Westbow Press, 2015). E-mail her at to

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