Loaded with vitamins and minerals.

The vitamin C in citrus fruits is an antioxidant that protects cells from free radical damage. Vitamin C also improves the absorption of non-heme iron (iron from plant sources). Citrus fruits supply the B vitamin folate, which plays a role in energy production, growth and development, and may help protect against heart disease. These fruits are also a source of potassium, which is important for muscle function and balancing fluids and electrolytes.

Unique phytonutrients.

Citrus flavanones have been linked to a reduced risk of stroke in women and a reduced risk for cardiovascular disease. Liminoids in citrus fruits have been found to inhibit tumor growth. More research is needed to understand how these phytonutrients work to improve health and protect against disease. Many are found in the peel and inner white portions of the fruit, so eating whole fruits and using zest and peels as flavorings for cooking will help you get the most benefit.

Super easy snack.

Few foods are easier to grab on the go than a piece of citrus fruit. Oranges, mandarins, and tangerines are easy to pack, peel, and section for a snack. Peeling also slows you down and contributes to more mindful eating. Just remember that some citrus, like grapefruit, can interact with prescription medications. Be sure to check with your doctor if you take medications, especially those used to fight infections or treat high blood pressure, high blood cholesterol, or heart conditions.

Multiple uses.

Citrus is delicious by itself, and the whole fruit can be used in many meals and snacks. Fresh oranges, grapefruits, lemons, and limes make homemade juices more refreshing. Fruit sections can be blended into smoothies. Lean meats and roasted vegetables are delicious with a splash of fresh juice and citrus zest. Dry the peels of oranges, lemons, or tangerines and add them to loose-leaf tea before steeping.

Long storage.

Unlike many fruits that spoil quickly, citrus fruits have a long storage life, so you can stock up when they are on sale and enjoy them throughout the season. When refrigerated, oranges and mandarins stay fresh for about two weeks, lemons stay fresh for four weeks or more, and grapefruits and limes stay even longer, often five to six weeks.

Sources

• CDC - Folic Acid: Facts for Clinicians

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.