5 reasons to use citrus to brighten up your winter diet
Mouthwatering fruits are typically thought of as a spring and summer staple (just think of all those juicy berries and peaches you find at farmer’s markets!), but some citrus is actually at its peak right now. Grapefruit, for example, make a comeback this time of year and is a nutritional superstar with its high amount of vitamin C, vitamin A and antioxidants. In fact, just one grapefruit has more vitamin C than you need in a day!
Need more reasons to slice open some citrus? Here are five benefits you may not know you get from snacking on an orange:
- A lower risk of stroke In a 2012 study, the American Heart Association found that women who ate more flavanone – a nutrient found mainly in oranges and grapefruits – had a 19 percent lower risk of blood clot-related strokes.
- The C helps you see Vitamin C has been shown to help your retinas function properly, improving your eyesight.
- Fight cancer cells Citrus has been found to have anticancer compounds which inhibit the growth of cancer cells and prevent the spread of tumors.
- Better healing power The well-known vitamin helps heal wounds and holds blood vessels, tendons and bone together.
- Feel fuller longer All citrus fruits contain fiber, which helps to keep your hunger at bay, preventing you from reaching into the fridge for a late-night snack.
Before you rush out to pick up a quart of orange juice, know that you don’t necessarily get the same benefits from juice as you would from eating the whole fruit. Why not come up with some creative ways to add citrus to your diet? Get started with this recipe for broiling a grapefruit—it’s delicious and perfect for the winter.
- 1 large grapefruit, cut in half
- ¼ cup old-fashioned oats
- 1 tablespoon brown sugar
- ¼ teaspoon ground cinnamon
- Dash of salt
- 2 teaspoons butter
- Preheat the oven’s broiler and set the oven rack at least 6 inches from the heat source.
- Remove all seeds from the grapefruit and loosen sections from the membrane with a sharp knife. Place the halves cut side up in a baking dish.
- In a small bowl, stir the oats, brown sugar, cinnamon and salt together. Add butter and mash with a fork until well-combined.
- Spread the mixture evenly over each grapefruit half.
- Broil for roughly 10 minutes, or until the topping is golden brown.
Nutritional Information (Makes 2 grapefruit halves)
Per serving: 161 calories; 4.7g total fat; 228mg sodium; 28.7g carbohydrates; 3.2g fiber; 2.4g protein
Recipe inspired by AllRecipes.com.
Photo credit: Eric Kilby