January Favorite: Citrus Fruits

Even though it’s cold outside in January, the grocery stores are filled with fresh citrus fruits – bursting with flavor, and reminding us of sunshine and warm weather. Take advantage of the great selection and prices, and stock up on citrus in January.

Types of Citrus Fruits

Oranges

• Navel – seedless, easy to peel. Sweet.
• Cara Cara – also known as red navel or pink navel. Sweet.
• Blood – skin has red tint and flesh is red. Slightly tart.
• Valencia – has seeds. Sweet. Best for juice.
• Clementine – small, seedless and sweet. A hybrid of orange and mandarin.
• Mandarin – small seedless orange.
• Satsuma –small seedless orange originally from Japan.
• Tangerine – small, orange/red mandarin with a unique sweet and tangy flavor.

Grapefruit

• White – sweet-tart flavor. Best eaten fresh or for juice.
• Pink – sweeter flavor than white grapefruit.
• Pummelo – largest citrus fruit. Modern grapefruits are a hybrid of pummelos and oranges.
• Note: Grapefruit can counteract some medications. If you’re taking prescription medication, check with your pharmacist about eating grapefruit.

Lemon & Lime

• Used for juice and flavoring. Cooks love to add a squeeze of lemon or lime to dishes before serving to give a bright, fresh flavor. The skin, also known as the zest, adds flavor to baked goods. For a refreshing low-calorie drink, squeeze lemon or lime into sparkling water, unsweetened iced tea or sugar-free soft drink.

Kumquats

• Small golden orange fruits that originated in Asia. Unlike other citrus fruits, you can eat the kumquat peel. It’s sweet and pulp is slightly sour so you get a unique sweet/sour flavor. Remove seeds before eating.

Tangelos

• Tangelos are a blend of mandarin oranges and grapefruit, sometimes called “honeybells.” They are sweet and juicy, and have a unique bell shape.  Varieties include Minneola and Ugli Fruit.

Why are citrus fruits and juices so good for you?

Eating citrus fruits and juices is good for your heart health and can help you manage your weight. The nutrients in citrus fruits can also help support a healthy immune system.

Weight Management

Oranges, grapefruit and other citrus fruit have high water content and lots of flavor, so you feel full and satisfied. A medium orange or half of a medium grapefruit is fat-free and contains no more than 80 calories.

Heart Health

Fresh citrus fruits deliver key nutrients that can boost your heart health by lowering blood pressure and helping maintain healthy cholesterol levels. And since citrus fruits are fat-free and sodium-free, they are a great addition to a heart healthy diet.

And They’re Delicious!

This month, add citrus fruits to your meals. The sweet, juicy fruits are great snacks during the workday. Children love sweet, bite-size clementines, so pack the fruit with lunches. Try out varieties like Cara Cara, Satsuma or blood oranges to see if you like the flavors. Enjoy the sunny flavor!

Citrus Nutrition Facts

Fresh citrus fruits are fat-free, sodium-free and cholesterol-free. Here are the nutrients you’ll find in most citrus fruits and juices:

Source: US Food and Drug Administration (FDA) Guidelines