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Examiner
  • Tracey Shaffer: Citrus fruits... bursting with healthy goodness

  • During the cold winter months, oranges and other citrus fruits are a favorite fresh fruit for many people. Oranges, grapefruit and other citrus fruits are at their peak of flavor right now. There’s just something about fresh, juicy citrus that makes you feel energized!

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  • During the cold winter months, oranges and other citrus fruits are a favorite fresh fruit for many people. Oranges, grapefruit and other citrus fruits are at their peak of flavor right now. There’s just something about fresh, juicy citrus that makes you feel energized!
    Citrus fruits have many health benefits for you.
    Heart Health:
    Potassium found in citrus fruits helps maintain healthy blood pressure. Folate may help keep homocysteine levels low, which lowers heart attack risk. The soluble fiber in citrus helps lower cholesterol.
    Diabetes:
    The fiber in citrus, soluble fiber, helps with blood sugar control – important for management of diabetes.
    Healthy Weight:
    Citrus provides water and fiber, which help increase the feeling of fullness, thus helping to control appetite. And because citrus has a low glycemic load, blood sugars are more steady and appetite is better controlled.
    Immune System:
    Citrus is an excellent source of vitamin C, important this time of year to maintain a healthy immune system.
    Cancer:
    Beneficial antioxidants found in citrus fruits are thought to protect against certain types of cancers.
    Citrus fruits are picked ripe and ready-to-eat. Choose firm fruit that are heavy for their size, as heavier fruit will have more juice. Oranges can be stored on the counter for 10 days to two weeks, or in the fridge for up to three weeks.
    Enjoy a twist on Waldorf salad using oranges:
    Orange Waldorf Salad
    Serves 6
    All you need:
    1 cup pineapple tidbits, drained
    1 apple, cored and cut into bite-size chunks
    1 stalk celery, sliced
    3 oranges, peeled and segments cut into bite-size chunks
    1 container (6 oz) fat-free orange yogurt
    1 tbsp honey
    ? cup walnut pieces
    All you do:
    1. In a medium bowl, combine pineapple, apple, celery and oranges.
    2. In a separate bowl, stir together yogurt and honey.
    3. Pour yogurt over fruit mixture; stir gently to coat. Top with walnuts.
    4. Serve immediately.
    Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com.
     
     
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