Citrus fruits, such as oranges, lemons, and grapefruit, are known for their many health benefits. Rich in vitamin C, they strengthen the immune system and help fight infections. Their high antioxidant content helps reduce the risk of certain chronic diseases. In addition, citrus fruits are a source of fiber, promoting good digestion. Their low calorie content makes them a healthy choice for those watching their weight.
Consuming citrus fruits strengthens bones
Well endowed with minerals, potassium, calcium and magnesium, citrus fruits protect bones. Consume more during the holiday seasonwhen excesses of all kinds (salt, proteins, etc.) promote demineralization.
Citrus fruits, slimming allies
Citrus fruits contain on average less than 10% sugars and bring approx. 50 kcal per 100 g (one orange or two clementines). Consumed as a starter, they have an appetite suppressant effect (thanks to the fiber) and as a dessert, they allow you to end the meal on a sweet note without depriving yourself.
Drink lemon juice in the morning for a detox effect
Diuretic and detoxifier for the liver, the benefits of 1/2 squeezed lemon juice in a little lukewarm water are numerous. Take advantage of its energizing, anti-stress and beauty effects on the skin. Also perfect for fighting a cold!
Citrus fruits, super antioxidant power
An average citrus fruit already provides half of the recommended vitamin C (100 mg) for the day and lots of protective pigments for our health capital. Preferably consume it whole to benefit from the fibers and antioxidant flavonoids in the pulp or immediately squeezed because the vitamins are fragile. And preferably in the morning, because vitamin C is also a stimulant.
Identity card of an orange:
45.5 Kcal
Water: 87.3 g
Carbohydrates: 8.03 g
Calcium: 6.6 g
Vitamin C: 4.7 g
Source: Ciqual, values given for 100 g of orange (juice and pulp).
Two very vitamin-packed recipes
Citrus, fennel and duck breast salad
For 4 people
Preparation: 20 mins
Peel 3 oranges and cut them into slices. Slice 1 bulb of fennel with a mandolin and shred 200 g of dried duck breast. Whisk 2 tbsp. tablespoons of beet juice (organic stores) and 1 tbsp. tablespoons of orange juice, 4 tablespoons of olive oil, salt and pepper. Divide the orange, duck breast and fennel between 4 plates and cover with the vinaigrette. Garnish with fennel plumes.
Grapefruit salad with shrimp and avocado, passion fruit vinaigrette
For 4 people
Preparation: 20 mins
Peel 2 pink grapefruits and 1 white grapefruit and cut them into quarters. Peel and cut the flesh of an avocado into slices, sprinkle them with lemon juice. Shell 20 cooked shrimp.
In a bowl, whisk 3 tbsp. tablespoon of olive oil with the pulp of a passion fruit and its seeds, the juice of 1/2 lime, salt and pepper, then add the seeds of 1/2 pomegranate .
Divide the grapefruit segments, avocado and shrimp among 4 plates, drizzle with sauce and garnish with mint or basil.