Boost your senses with citrus fruits

Arouse your senses this month and enjoy the taste, aroma and brightness that citrus has to offer.

Citrus fruits such as oranges, lemons, limes, grapefruits and clementines are good sources of vitamin C. Vitamin C also supports the immune system, which plays a role in maintaining healthy skin, bones and blood vessels. Vitamin C also improves iron absorption when taken with plant sources such as beans, lentils, green leafy vegetables, tofu and molasses.

Citrus fruits contain both soluble and insoluble fiber, both of which have excellent benefits. Soluble fiber supports cardiovascular health by lowering low-density lipoprotein, or LDL, or “bad” cholesterol levels, reducing the risk of heart disease. Insoluble fiber supports the digestive system and relieves constipation. Citrus fruits are also sources of potassium, thiamine, and trace amounts of other vitamins and minerals.

Citrus fruits have a firm outer skin and most citrus fruits can be safely stored at room temperature for several days, making them easy to incorporate into your daily routine. Throw an orange or a small clementine into your bag for on-the-go snacks that don’t need to be refrigerated. Grapefruit is also a great addition to leafy green salads. Or try grilling grapefruit halves with brown sugar or a little honey.Lemons and limes aren’t often eaten whole, but they add great flavor to fish, salad dressings, desserts, and drinks.

Also, give these recipes a try:


Servings: 6

Salad mix

6 cups mixed greens, torn or chopped
1 medium tomato, chopped
5 green onions, copped
1 cucumber, peeled and chopped
1 avocado, peeled and sliced


2 tablespoons lemon juice
½ teaspoon garlic powder
½ teaspoon ground black pepper
¼ teaspoons salt

Mix salad greens, tomatoes, onions and cucumbers in a large bowl. In a small bowl, mix lemon juice, garlic powder, pepper and salt. Whisk with a fork. Poor dressing mixture over salad mixture and toss together. Arrange avocado slices on top of the salad and serve immediately.

Nutritional information per 1½-cup serving: 78 calories; 5 g fat; 9 g carbohydrate; 4 g fiber; 2 g protein; 124 g sodium.

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