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oranges lemons limesWhat do the above fruits have in common?  Yes, they are a great source of vitamin C!  Most of us know this, but do we get enough?  Vitamin C is an antioxidant which helps the body to heal wounds and cuts.  Citrus fruits are also rich in flavonoids which have anticancer properties and may also help with cardiovascular and other diseases.  All fruits and vegetables contain some vitamin C but the highest amounts are found in citrus fruits.

The recommended daily intake of vitamin C is 90 mg for adult men and 75 mg for adult women.  A medium orange contains about 70 mg.

The orange tends to be the most popular of the citrus fruits.  And, my favorite this time of year.  You can keep oranges at room temperature for about a week.  Keep them in the refrigerator for 6-8 weeks.  They are easy to take with you for lunch or a snack. Try some of these favorites:

Cara Cara Orange:  It is a navel oranges that looks like a regular orange on the outside but it has a pinkish color on the inside.  They are very sweet with a hint of a cranberry taste.

Blood Orange:  It is smaller than an orange with a red to maroon inside.  They have a strong orange flavor with a hint of raspberry.

Pomelo:  This type of orange looks like a grapefruit but taste sweet and is less acidic.  It has a thick yellow skin and is white to deep pink inside.

Add an orange each day to boost your consumption of fruits and vegetables.  They are high nutrient, low-calorie options for meals and snacks.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension, goard.1@osu.edu.

Reviewed by:  Liz Smith, Program Specialist, Snap-Ed, Family and Consumer Sciences, Ohio State University Extension.

Source:  National Institutes of Health, Medline Plus, Vitamin C, updated Jan 12, 2015.  http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm

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