Tag Archives: Oranges

Four Ways To Citrus Up Your Diet

Woman  holding a slice of orange

Move over seaweed!  There is a new sheriff in town. Yes, for all of you searching your local health food store for the latest superfood; search no more.  While you were out hunting down the latest brand of maca powder and hemp seeds, the hero of all food was sitting in your own backyard.  Ladies and gentlemen, presenting: the citrus fruit.  The citrus fruit, you say?  Well, that’s been around for years. So, it has, but with all the new products out there, maybe it is not getting the attention it deserves.  So let’s take a moment to sing the praises of the citrus.

Most of us most commonly associate citrus fruits with their high concentration of Vitamin C.  In fact, one medium orange contains 100% the recommended amount of vitamin C in the daily diet.  You may know “C” as a powerful antioxidant, but that is just the beginning of the list of  benefits this tangy wonder can  provide! Citrus fruit ensures that the nerve cells in your  eyes function properly, preventing macular degeneration, linalools,(funny word, huh?) found in lemons ,can reduce stress, satsuma mandarins inhibit tumor growth, flavonoids (found in all citrus fruits)  have been proven to lower the chance of stroke by 19%,  boost good cholesterol, and lower the risk of obesity and diabetes.  In fact, (get this!) 70,000 women were divided into two groups and monitored over twelve years.  One group was given apple juice, the other citrus. Guess who lost more weight.  The citrus ladies lost an average of 3 1/2 lbs. per week, while the apple gals lost only1/2!  That’s because citrus burns fat, and contains enzymes that promote digestion and boost metabolism.  How’s that for pretty great?  Here are some ways you can up the citrus content in your diet.

Squeeze Some Lemon in Your Water
This will help eliminate toxins in your body.  Or squeeze them over salad to add flavor instead of salt.

Vine-Vera-Four-Ways-To-Citrus-Up-Your-Diet-Salad

Put Some Citrus in Your Fruit (or Any) Salad
Toss in some mandarins or tangerines for an Asian tang on Chinese Chicken salad , or just throw in some grapefruit with your berries and apples.  Oh, and a squeeze of lemon on top will also preserve the fruit! It will look so pretty you’ll definitely have to post a picture on Facebook.

Add Some Orange to Your Smoothie!
Citrus fruit juice has the advantage over other fruit by blending well with both red and green smoothies. (It is decidedly neutral!)  Go ahead, cut up a whole orange and blend it right in there for fiber and Vitamin C.

Add Some Lemon or Lime to Your Green Tea
This is a great combo.  Already a powerful antioxidant, green tea with citrus  will actually increase the health benefits by 13X!

Need more reasons to eat citrus? They’re dependable! In season all year around, citrus is great news for people who want to shorten the duration of that nasty winter cold. Also,  they’re one of the most affordable fruit per pound! So let the trendy foods and fads  come and go, experiment or don’t, but remember, when you’re sick and broke, and maybe a few pounds overweight, citrus will always be there for you.

Vitamin C Rich Foods – Vine Vera Reviews

Now that you know how important vitamin C is to both your body’s internal processes and your complexion, you might be wondering how best to receive it. We mentioned in our last post that you can definitely apply vitamin C topically in order to help fade sun damage and reduce irritation and inflammation of the skin. However, you can also head to your kitchen when you want to reap the benefits of vitamin C.

Closeup of strawberries and sliced pineapples.

Fruits
Possibly the most famous fruit for vitamin C is the orange. You know that oranges are high in vitamin C, providing collagen boosting benefits and a healthy immune system. But if you don’t feel like scarfing down oranges all of the time, there are plenty of other fruits that are vitamin C rich.

Tropical fruit lovers will be pleased to know that pineapple is a fruit with a high vitamin C concentration. Papaya is also a fruit that contains tons of vitamin C. A one cup serving of papaya contains 88.3mg of vitamin C while a serving of pineapple contains 78.9mg. Mangoes are another tropical fruit that contains vitamin C and beats out oranges, pineapples and papayas in the level of vitamin C it contains. A serving of mangoes contains 122.3mg of vitamin C and is also a great source of vitamin A (which works well in conjunction with vitamin C). Slicing up a kiwi and eating it will result in you getting about 70mg of vitamin C.

Strawberries are also an awesome source of vitamin C with a one cup serving containing almost 85mg of vitamin C. For a super dose of vitamin C, slice up your favorite fruits from this brief list and make a delicious, and nutritious, tropical fruit salad.

Salad with bell peppers and olive oil

Vegetables
Most people associate oranges, and other citrus fruits, with vitamin C, but there are tons of vegetables that can add a great amount of vitamin C to your diet. Red and green bell peppers are an excellent source of vitamin C:  a cup of chopped red pepper contains three times the amount of vitamin C than an orange does with 190mg of vitamin C being in one cup of chopped red bell peppers. Green bell peppers are also a great source of vitamin C as they contain about 120mg in a one cup serving.

One of the most buzzed about vegetables recently is kale and with good reason. A one cup serving of kale provides twice the recommended daily allowance of vitamin A and seven times the amount of vitamin K. When it comes to vitamin C, a one cup serving of kale provides you with 80mg, roughly the recommended daily amount for adult males and females. Your mother probably told you to eat your broccoli as a child, and you should definitely heed her advice. A one cup serving of broccoli is just 30 calories and contains over 130mg of vitamin C in addition to being rich in fiber.

When it comes to getting the recommended daily amount of vitamin C, you can easily accomplish your goal through your diet. A fresh fruit salad for breakfast and a snack of broccoli in the afternoon will easily have you getting the amount of vitamin C that you need for beautiful skin and a healthy body.