Rosalee Brown

Citrus includes, but is not exclusive to, fruits such as orange, grapefruit, mandarin, tangerine, ugli, shaddock, citron, lemon and limes. A citrus fruit such as orange is available year round in Jamaica, and provides the opportunity for individuals to satisfy their required fruit need.

Benefits

These seemingly ordinary fruits are a powerhouse of goodness. They are nutritious, based on the wide array of nutrients they contain, and are also renowned for their health benefits. They are rich sources of the water-soluble vitamin C and also contain the fat-soluble vitamin A precursor carotene. They are rich in folates, flavonoids, and a wide array of phytochemicals. Vitamin C is important in numerous functions of the body including wound healing and bolstering of the immune system. Citrus fruits also have appreciable levels of calcium.

Phytochemicals are the non-nutrient property of the plant that is evident as the pigmentation. There are more than 100 phytochemicals in citrus fruits that have health benefits such as protection against cancers, which is influenced by the liminoids and other phytonutrients and hesperidin, which is anti-inflammatory and helps in lowering cholesterol, blood pressure and the risk for heart diseases and many degenerative diseases.

Citrus juice has a high level of nutrients, but the zest (the pigmentation) and the pith, which is the white bitter area under the skin, are high in antioxidants. Citrus is high in fibre when consumed unprocessed and can increase a sense of fullness in the stomach making them an ideal snack food. Because of its high water and fibre content when eaten unprocessed, you are less likely to over eat, and therefore less likely to consume excess calories.

How to get the citrus benefits

Peel and eat the fruit whole.

Peg or segment and eat.

Separate the pulps from the segments and enjoy. This is especially a good way to introduce to children instead of juice and it is attractive and fibre-filled.

The fresh juice is also nutritious, but persons concerned about extra calories must be careful, as it takes many fruits to yield the substantial amount of juice that satisfies most persons; this amount of fruit would not be normally consumed at one sitting in its whole state.

The rind

The rind can be added to vegetable salads, to flavour fruit spreads and added to other desserts. The rind also makes a refreshing tea. It can be used dried - if you visit most households in the rural areas, the orange skin can be seen hung in the kitchen to be dried for teas and other medicinal concoctions. The rind is just as good for tea fresh, sweetened with honey or without a sweetener. It gives a distinctive aromatic flavour to drinks such as sorrel and other concoctions with ginger. The rind of orange, lime and lemon makes refreshing teas.

Enjoy your citrus fruits, for their flavours, versatility and health benefits.