This is the time of year when thinking about fresh local foods in Minnesota can be a little dismal, so I’m going in the other direction and embracing citrus from the southern US - and WOW - are they glorious right now.
Murcott tangerines, pixie tangerines, ruby red grapefruit, Meyer lemons, Cara Cara oranges, Valencia and navel oranges: all juicy and delicious, all very opposite of a grey Minnesota day.
Citrus fruits are a fantastic way to get your daily Vitamin C, and are an excellent source of flavonoids as well as B vitamins, carotenes, pectin and potassium. When we eat the whole citrus fruit - which is much preferable to drinking the fruit in a juice version, we’re getting a good source of fiber, too. Even the membranes surrounding the juicy flesh as well as the pith (the pale white inner peel) are loaded with good things for us: it’s where the highest concentration of flavonoids are located, which are plant-based compounds that provide a broad array of antioxident and positive biochemical benefits. Flavonoids work in conjunction with Vitamin C, an antioxident vitamin that is essential for tissue growth and repair, maintaining the immune system, keeping our skin, joints, gums and connective tissues healthy, and contributing to our overall health, especially in times of stress.
It doesn’t really seem like an accident that citrus fruits hold so much allure in the winter - and not just because of their vitamin content. How about the vibrant colors and that incredible aroma released when you peel or cut into the skin of an orange? Doesn’t it just make you think of sunshine and positive thoughts? In fact, the essential oil of sweet orange and other citrus is proven to improve mood and decrease anxiety, and is finding widespread use in palliative care programs in mainstream medical institutions, including the Penny George Institute at Abbott Northwestern Hospital here in Minneapolis.
When you’re buying citrus, pick the fruits that have a sweet fragrance and seem heavy for their size, which is the best measure of a juicy, sweet insides instead of dried out flesh. Opt for organic whenever possible - citrus fruits are one of the most heavily sprayed fruit crops - especially if you plan on using the zest, or the brightly colored outer skin. Pesticide residues on conventional oranges can transfer to the flesh when cutting or peeling, and the peel can contain artificial orange color, Citrus Red No. 2 which is a possible carcinogenic and can cause allergic reactions.
Whether it’s an orange, grapefruit, tangerine or mandarin, make sure to enjoy plenty of citrus this season - in the year of Tangerine (as determined by Pantone, the color experts) - to stay healthy, look young, and to feel better all the way around!