CITRUS FRUITS, A SOURCE OF VITAMIN C AND NATURAL ANTIOXIDANTS
Citrus fruits are famous for their high vitamin C content and tangy, sweet taste, depending on the variety. Spain is one of the main producers in the world. Thanks to our climate we can consume these refreshing fruits almost all year round.
Citrus fruits, natural antioxidants
Although our body has its own antioxidants to defend itself from free radicals, they are insufficient, so we must obtain them through food.
Citrus fruits (oranges, tangerines, lemons, and grapefruits) are foods that contain ascorbic acid or vitamin C, capable of delaying cellular aging. Due to its water solubility, this antioxidant vitamin is found intra- and extra-cellularly in most biological systems. Its antioxidant role is twofold, according to the Spanish Society of Nutrition (SEN): it directly removes radicals and protects LDL lipoproteins from oxidation, thus reducing the risk of atherosclerosis and cardiovascular disease. In addition, it helps to regenerate vitamin E.
In addition, vitamin C is involved in the formation of collagen, bones and teeth, red blood cells, absorption of iron from food as well as strengthening our immune system. Some citrus fruits contain potassium, a mineral necessary for normal muscle activity, and magnesium, which helps the proper functioning of the intestine, nerves and muscles. They are rich in sugars, especially fructose, making them easy for the body to absorb. In addition, they have a high water content. Citrus fruits are foods with few calories and, as their fat and protein content is low, they are an important ally in your daily diet, especially in winter.
To each month, its variety
Fortunately, the Mediterranean climate allows the citrus season to extend almost all year round. The main varieties on the market are:
- Oranges: Washington Navel, Thomson, Navelina, Navel, Navel-Late, Valencia-Late, and Salustiana.
- Mandarins: Marisol, Satsuma, Hernandina, Okitsu, Esbal, Ortanique, Fortuna, Clemenvilla, Oroval, Clemenules, Elledale and Arrufatina.
- Lemons: Verna, Fino, Eureka, Lisbon;
- Grapefruits: Marsh, Red Blush, Star Ruby.
But would you know how to tell which is the best variety of orange or tangerine at any given time? The following calendars can help you find out.
Did you know that…
- The typical orange colour of oranges and tangerines is due to exposure to the cold at night when they are still on the tree, therefore, in tropical countries ripe oranges are green.
- Lemon has astringent effects. Totally forbidden in chronic constipation and gastroduodenal ulcers.
- The fibre in the orange is found in the white flesh under the skin and between the segments. Therefore, the fibre content in the juice is low because this part is normally strained and discarded.
- Oranges and lemons are the citrus fruits containing the most vitamin C.
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