Sunshine Fruits
Right at the time of year when we have shorter days and longer nights, there is a bit of sunshine that comes into our grocery bags. Citrus is in season and there are many lovely choices available at good prices. All of them are chock full of Vitamin C just as we approach cold and flu season. The recommended daily intake is 75mg for women and 90 mg for men.
In the colder weather months, people stay inside more and are often in more confined spaces with other people. These are the perfect conditions to pass around viral infections. The skin is an organ that provides a barrier between the internal organs and the outside world. Vitamin C can help protect us from illness by keeping this barrier healthy and intact. It also helps the immune system by encouraging production of protective white blood cells and protects those cells from damage by potentially harmful molecules. Vitamin C can improve the absorption of iron in the body to prevent anemia as it helps convert plant-based sources of iron into a readily absorbed form.
We need a constant intake of Vitamin C, since the body doesn’t produce any. It is found in many fruits and vegetables such as strawberries, kiwi, bell peppers, spinach, kale and broccoli. It is best to eat them as whole fruits instead of juice to get the soluble fiber and avoid blood sugar spikes. Citrus fruits are famous for having plenty of Vitamin C. British sailor were once called “limeys” because they would be given limes to eat on long sea voyages for the prevention of scurvy, which is the disease caused by the deficiency. Some wonderful winter citrus fruits may include:
Grapefruit:
This is the only citrus fruit native to the Americas. White or ruby red, it is a breakfast favorite.
Blood Orange:
This beauty has flesh made red by anthocyanins, a powerful antioxidant. It has a sweet-tart flavor.
Cara Cara Orange:
Sweet and seedless, this rosy beauty is a fun choice for kids who might like to try something just a bit different.
Meyer Lemon:
Here in California, we call these ‘backyard lemons” because they are easy to grow in your yard. They are a cross between a lemon and a mandarin orange.
Clementine:
These cuties are usually seedless and easy to peel. They are perfect for the lunchbox and are easy to add to fruit salads.
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