I get these ah haha moments at the strangest times. During the afternoon tea break at work, I decided to add a lemon juice parcel to my iced tea. That’s pretty good! ,I noticed. Why don’t I do this more often?
Then I admitted that in addition to the lemons that were squeezed into the water at the restaurant, I was deficient in the current intake of fruits, especially citrus fruits. So I missed a lot of nutrients and the resulting health benefits.
Nutritionally, citrus fruits (oranges, lemons, limes, mandarins, tangelos, grapefruits) are one of the best natural sources of vitamin C, a powerful antioxidant. Antioxidants … protect our cells from the damage caused by living. Vitamin C also strengthens the immune system to fight off bacteria and viruses.
When thinking about C, think of collagen—a protein produced with the help of vitamin C, which helps strengthen loose skin (I need it). Vitamin C is also essential in the process of re-knitting the skin and healing wounds.
Women over the age of 19 need 75 milligrams of vitamin C per day. Men need 90 milligrams. One cup of delicious orange slices provides 98 milligrams of vitamin C. Score!
Citrus fruits are also an excellent form of dietary fiber (which you can’t get with vitamin supplements). Fiber can nourish the good bacteria in our gut, keep us healthy, and even suppress our intense appetite.
Citrus fruits also supply folic acid, a natural form of the B vitamins folic acid. This nutrient is especially important during pregnancy as it is required for normal growth of the brain and spinal cord.
OK, OK, message is displayed. Squeezing lemon into my water or tea doesn’t add a lot of vitamin C in my day. But it’s a little important, isn’t it?
Lemons are also on the shopping list. Most varieties grow all year round, so growers say they are always in season.
Then try this “alternative” recommended by the Sunkist people (www.sunkist.com) to reduce the salt load on some recipes. Let’s say you need a teaspoon of salt for a vegetable dish. Instead, use 1/4 teaspoon salt and add 1/2 teaspoon lemon zest grated from the outside of the lemon. Then, at the end of cooking, add 2 1/2 teaspoons of lemon juice to the recipe. Studies show that this process not only reduces sodium by 75%, but also enhances the flavor and color of vegetables. It can also be used in grains, fish, meat, soups and dressings. Find the chart at https://www.sunkist.com/wp-content/uploads/2021/03/Sunkist-Salternative.pdf.
All I really have to do is replace some of the less nutritious snacks with juicy oranges. Actually, I’m going to peel the oranges sitting in the refrigerator right now.
Nutritionally, citrus fruits (oranges, lemons, limes, mandarins, tangelos, grapefruits) are one of the best natural sources of vitamin C, a powerful antioxidant. (Dreamstime / TNS)
Barbara Intermill is a registered dietitian and certified diabetes educator at a community hospital on the Monterey Peninsula. She is the author of “Quinn-Essential Nutrition” (Westbow Press, 2015). Email her at firstname.lastname@example.org.
C is for citrus-Lima News
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