The Sunniest Fruits of the Season

Nothing says summer like peeling an orange as a treat or drinking cold lemonade in the shade. In this month's Ingredient Spotlight, we're taking a look at citrus fruits, which aren't just a good source of vitamin C!

Citrus fruits smell like summer itself. I think we’ve probably come across people who like refreshing citrusy perfumes for the warmer weather, but what about the fruit itself? Citrus is a category of fruit that has a thick rind and pulpy center. The flesh of a citrus fruit is divided into segments and these segments are filled with juices. Back in Ancient Rome, these fruits were reserved for the elite, but nowadays, we’re lucky enough to enjoy a variety of them as a delicious addition to our meals.

Benefits of Eating Citrus Fruits Regularly

Rich in Vitamin C: It enhances the health of our gums and teeth. Eating citrus fruits also helps fight against infections like colds, coughs and sore throats by boosting our immune system.
Rich in fibre: Compared to other fruits, citrus fruits have a higher soluble to insoluble fibre ratio. About 60-70% of fibre in oranges and grapefruits are the soluble type that lowers cholesterol and helps prevent spikes in blood sugar. The rest is insoluble fiber, which adds bulk to digestive waste and prevents constipation.
Good for your heart: Citrus fruits and its juices contribute vital nutrients such as potassium, folate and vitamin B which help maintain a healthy heart. For example, “grapefruit contains furanocoumarin and related compounds that bind to an enzyme in your gut that partially breaks down certain drugs, including some cholesterol-lowering statins”.
Good for your brain: Citrus fruits contain polyphenols which, according to promising early studies, can reduce the chance of strokes and developing dementia.
Anti-carcinogenic properties: One study found that certain flavonoids found in citrus food had cancer prevention properties because they reduced tumor sizes. People who consumed citrus fruits regularly also had a lower risk of cancer, including lung and colon cancer.
Beautifully glowing skin: You probably know that vitamin C serum is used to reduce wrinkles, lighten acne scars and brighten skin. But citrus fruits are also rich in antioxidants (such as flavonoids) and amino acids which reduce inflammation, improve collagen formation, and make your skin glow.

Types of Citrus Fruits

You should try to eat whole fruit as often as possible, because fruit juices contain much more sugar and less fibre even if they contain a lot of vitamin C and other nutrients. If you’re on medication, you should also avoid eating grapefruit or drinking grapefruit juice because it may stop you from absorbing some of that medication. So ask your doctor whether you can consume grapefruit when taking medication.

Sweet oranges: They aren’t only good for snacking, but can also be used as a major recipe ingredient in various dishes. Oranges should generally have a smoothly textured skin and be firm and heavy for its size. They produce more juice when warmer, so juice oranges when they are at room temperature.
Bitter oranges: Although they aren’t as widely consumed as sweet oranges, bitter orange peel is widely used in pharmaceutical products. They were traditionally used as digestive aids and calming agents.
Lemons: Lukewarm lemon water is a common home remedy that people claim could improve digestion, detox the body, or promote weight loss. One squeezed lemon provides around 21% of a person’s daily value of Vitamin C.
Grapefruits: Its flavour ranges from bittersweet to sour, which means that some people don’t like the fruit at all. They are low in calories but rich in nutrients, such as beta-carotene. It is used to produce vitamin A which is thought to improve eye health.
Limes: This small green citrus fruit has its origins in Asia. Just one lime contains 19.5 milligrams of vitamin C, which is 20-25% of your recommended daily value. Some people add a bit of lime to their water to improve the flavour.
Kumquats: In Chinese, kumquat means ‘golden orange’. It’s one of the rare citrus fruits that you can actually eat along with the peel. When you first bite down on it, you get a burst of sour flavour that tastes like a cross between a grapefruit and an orange.
Tangerines: A tangerine is a type of mandarin and is distinguished by its darker red hue. They have a loose, thin skin that is easier to peel and a sweet flavour. It looks like a mini-orange and has many of the same benefits, including high vitamin C content and cholesterol-lowering properties.

Let some sunshine into your life through eating some citrus fruits

Fresh citrus fruits provide you with essential nutrients and they have a distinct taste no matter how they’re used in cooking. Why not pick up some tangerines to use in a salad or make some creamy vegan lemon bars for dessert? Get some today and enjoy the warm taste of summer!

Posted On

8 November 2023

Written By

Dharmavathi

More from SaladStop!

10 Essential Tips for Healthy Living

13 March 2024

In today’s modern world, achieving and maintaining a healthy lifestyle has become increasingly important. With the abundance of information available, it can sometimes be overwhelming to know where to start. To help you navigate the journey to better health, here are 10 essential tips for healthy living that incorporate specific and functional foods. 1. Diversify Your plate with colorful vegetables: Fill your plate with a variety of colorful vegetables, such as nutrient-rich kale. This leafy green, like the one found in SaladStop!’s Harvest bowl, is packed with essential vitamins and minerals. 2. Incorporate protein-rich foods: Protein is crucial for muscle repair, immune function, and satiety. Include sources of lean protein in your meals, such as grilled chicken breast, tofu, lentils, or beans. These options are not only rich in protein but also provide other important nutrients like iron and fiber. 3. Choose whole grains: Swap refined grains for whole grains to increase fiber intake and promote digestive health. Opt for whole grain options like quinoa, brown rice, oats, or barley, which provide sustained energy and help regulate blood sugar levels. 4. Embrace healthy fats: Don’t shy away from fats, but focus on incorporating healthy sources such as avocado, nuts, seeds, and olive oil. These fats are rich in omega-3 fatty acids and monounsaturated fats, which support heart health and brain function. 5. Include functional foods: Integrate functional foods into your diet, which offer specific health benefits beyond basic nutrition. For example, adding flaxseeds to your salad provides a boost of omega-3s and fiber, while also supporting heart health and digestion. 6. Prioritize leafy greens: Leafy greens like kale, spinach, and Swiss chard are nutritional powerhouses packed with vitamins, minerals, and antioxidants. Incorporate them into your salads as a base or mix them into smoothies for a nutrient boost. 7. Don’t forget about berries: Berries such as strawberries, blueberries, and raspberries are not only delicious but also incredibly nutritious. They’re rich in antioxidants, fiber, and vitamins, making them a perfect addition to salads or snacks. 8. Add crunch with nuts and seeds: Sprinkle nuts and seeds like almonds, pumpkin seeds, or sunflower seeds onto your salads for added texture and nutrition. These crunchy toppings provide healthy fats, protein, and essential minerals like magnesium and zinc. 9. Keep hydrated with herbal teas: Stay hydrated throughout the day by incorporating herbal teas into your routine. Herbal teas like chamomile, peppermint, or ginger are not only hydrating but also offer various health benefits, such as aiding digestion and reducing inflammation. 10. Practice mindful eating: Take the time to savor and enjoy your meals, paying attention to hunger and fullness cues. Eating mindfully can help prevent overeating, improve digestion, and enhance overall satisfaction with your meals. Incorporating these 10 essential tips into your daily life can help you build a foundation for optimal health and well-being. By focusing on specific, functional foods and making conscious choices to nourish your body, you can embark on a journey towards a healthier and happier you. Remember, small changes can lead to significant improvements over time, so start today and reap the benefits of a balanced and nutritious diet.

Exploring the Nutritional Benefits of SaladStop!’s BBQ Pulled Shiitake

6 March 2024

SaladStop! introduces a culinary marvel with its BBQ Pulled Shiitake, a dish that combines mouthwatering flavors with a wholesome nutritional profile. With each serving containing 5g of protein per serving of 60g, this plant-based option is designed to delight taste buds while nourishing the body. The foundation of the BBQ Pulled Shiitake is Fable, a brand known for its innovative use of mushrooms. This ingredient not only provides a meaty texture but also contributes a significant portion of the dish’s protein content. Coupled with pomace olive oil, the dish gains a dose of heart-healthy fats and antioxidants, enhancing its nutritional value. To infuse the BBQ Pulled Shiitake with its signature taste, SaladStop! incorporates HP Sauce and smoked BBQ sauce. These sauces add layers of flavor without compromising on health, ensuring a satisfying dining experience. Additionally, the inclusion of black pepper not only enhances taste but also offers potential health benefits, including improved digestion and antioxidant support. SaladStop!’s BBQ Pulled Shiitake epitomizes the brand’s commitment to providing nutritious and delightful options for its clientele. With its protein-rich base, beneficial fats, and flavorful sauces, this dish represents a harmonious marriage of taste and nourishment. Whether you’re a devoted vegan, a health-conscious eater, or simply seeking a gratifying meal, the BBQ Pulled Shiitake assures an culinary experience that caters to both body and spirit.

SaladStop!’s Hulk Patty: A Protein-packed Delight

27 February 2024

SaladStop! introduces the Hulk Patty, a delicious and nutritious addition to their menu, designed to cater to the needs of health-conscious individuals seeking a protein-rich option. Packed with wholesome ingredients like rolled oats, soy milk, and a variety of vegetables, the Hulk Patty offers a satisfying culinary experience without compromising on nutritional value. Each serving of SaladStop!’s Hulk Patty (50g) provides approximately 4.8g of protein, making it an excellent source of this essential macronutrient. Let’s delve deeper into the nutritional components of this innovative creation: Protein: Complex Carbohydrates: Healthy Fats: Vitamins and Minerals: Gluten-Free Batter: SaladStop!’s Hulk Patty stands out as a nutritional powerhouse, offering a well-balanced combination of protein, complex carbohydrates, healthy fats, vitamins, and minerals. Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, the Hulk Patty serves as a delicious and satisfying choice. With its innovative blend of ingredients and focus on wholesome nutrition, it’s sure to become a favorite among health-conscious consumers seeking a protein-packed culinary experience. Discover this Vegan Protein in our warm protein bowl, Game Changer!