Now that I live in Florida I love to take advantage of the delicious oranges, grapefruit, lemons, limes and tangerines that I find at the local farmers market.

If I’m lucky, my neighbors will share their homegrown fruit with me. My parents still live in Kentucky and they love to receive a case of Florida citrus for the holidays.

Vitamin C is the first nutrient that comes to mind when considering the health benefits of citrus. Vitamin C is an important anti-oxidant, blocking “free radicals” that damage cells. The anti-oxidant function of vitamin C appears to play a role in reducing the risk of heart disease, cancer and cataracts.

Vitamin C is necessary for the formation of collagen, a primary component of the connective tissue in the body. Adequate collagen synthesis is essential for healthy skin, teeth, gums, ligaments, blood vessels and bones. Wound healing and tissue repair require adequate vitamin C.

Women may see special benefit from eating more citrus because the majority of American women under the age of 50 are iron deficient. The vitamin C found in oranges and grapefruit helps combat anemia by increasing the absorption of iron from other foods.

Oranges and grapefruit are also good sources of potassium. Potassium is an essential mineral that plays a role in transmitting nerve impulses to muscles and in maintenance of normal blood pressure.

Normal blood pressure reduces the risk of heart attacks and strokes. One medium orange provides 235 mg potassium. If your caffeine intake is high, your potassium needs increase, so an orange or grapefruit can really improve your energy level.

Oranges are an excellent source of fiber, providing more fiber than any of the other top-20 consumed fruits or vegetables. Citrus fruits provide soluble fiber that can help lower cholesterol and reduce the risk of heart disease.

Oranges are a good source of folate, a water-soluble vitamin essential for new cell growth. Women will want to know that folate helps to prevent neural tube birth defects. It also is known to be protective against heart disease.

Citrus fruits are high in nutrients, rich in fiber, and contain phytochemicals that reduce the risk of many chronic diseases. They offer plenty of flavor and satisfaction without a lot of calories.

A medium orange contains 60 to 80 calories, a grapefruit has 90 calories and a tablespoon of lemon juice has only 4 calories!
Choose citrus fruit as part of your five fruit and vegetable choices everyday and consider sending a gift box to friends and loved ones who live up North!

Citrus fruits are versatile enough for any menu from breakfast through bedtime snack. The recipe this month is a light and delicious citrus and avocado salad with citrus vinaigrette dressing.

(You can e-mail Chris Fosaaen at
cfosaaen@aug.com)