Happy New Year and welcome back! Winter is finally starting to settle in and sickness is inevitable during these upcoming frigid months. While citrus fruits may make you think of a beach in Florida in June, they are a great source of cold fighting antioxidants all year-round. Try to include at least a serving of these super foods each day!!
Citrus fruits, including grapefruit, lemons, limes, clementines, and oranges, are all loaded with lots of vitamin C and phytochemicals, which are thought to have antioxidant and anti-inflammatory properties in the body. Vitamin C may not make a cold go away instantly, but it has been shown to help decrease the length of a cold. The great thing about citrus fruits is that they also contain a variety of other important nutrients such as potassium, calcium, phosphorus, folate, fiber and B vitamins.
If you choose to consume fruit juices to meet your recommended servings of fruit each day, keep in mind that a serving of fruit juice is typically just a ½ cup. Be sure to choose 100% fruit juice to avoid any unwanted added sugars or artificial flavorings.
Recommended daily intake of vitamin C:
Women (19 yrs+): 75mg
Men (19 yrs+): 90mg
1 large orange = 98mg vitamin C
½ cup of orange juice = 36mg vitamin C
Here is what the other mentioned nutrients can do!
|Folate||Important for new cell development.
Vital in the prevention of neural tube defects.
|Potassium||Important for nerve and muscle function
as well as fluid balance
|Calcium||Essential for bone health and muscle contractions|
|Fiber||Helps to regulate digestion and can reduce
one's risk for heart disease and diabetes
|Phosphorus||Important for proper cell function.
Plays a role in the regulation of calcium.