Wellness Wednesday – Week 6

Zest for Love

For Valentine’s Day, why not forgo the chocolates and give a basket of citrus fruits for your beloved?  Citrus fruits are loaded with nutrients to boost your heart health!  In the March 2015 Runner’s World article “Zest for Life”, Blood Oranges and Pomelos contain antioxidants that protect arteries and improve blood flow.  The white layer surrounding the fruit is high in fiber and flavones that lower LDL.

Studies show that citrus may help control blood pressure!  This may be due to the flavanols and potassium in citrus.  One Satsuma (Mandarin Orange) has 200 milligrams of potassium, or 6% of your daily needs.

Clementines (Oh My Darling…) contain more than 60% of your daily vitamin C and contain only 35 calories per clementine!  Studies show that vitamin C protects DNA from oxidative damage caused by pollution.

How about a Grapefruit for breakfast?  Grapefruit contains soluble fiber that helps you feel “full”.  Research indicates that a compound in the white portion of the grapefruit may help improve weight loss by stimulating an enzyme that promotes fat breakdown.

My sweet Kumquat – the rind is rich in flavonoids that possess strong anticancer action and have the potential to treat prostate and colon cancers.  Be sure to wash the fruit thoroughly!

Lemons and Limes – the rinds of these fruits are rich in terpenes, which are compounds that act as powerful antioxidants that protect immune health and DNA.

Cara Caras (Navel Oranges) are rich in carotenoids that are converted to vitamin A (one cara cara has 30% of your daily need for vitamin A). Vitamin A improves eye health.

Recipe: Sunny Salsa:  1 blood orange (peeled and diced); 2 plum tomatoes (chopped); ½ red onion (diced); ½ yellow bell pepper (diced); 1/3 c cilantro (chopped); 1 jalapeno (diced). Mix all in a bowl, toss well.  Serve with tortilla chips, or as a topping to eggs (any style) and steak!

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