Oranges, grapefruits and the other members of the citrus family are at their sweetest and juiciest in winter, when weather conditions are ideal for them to ripen. And they’re bursting with nutrients that support your immune system and help your body heal.
Here are the top health benefits of citrus fruits, plus recipes from New York Times Cooking to help you make the most of their season.
Their vitamin C is worth the hype.
Citrus fruits are famous for their high vitamin C content — and for good reason.
One navel orange contains 83 milligrams of vitamin C and one half of a red grapefruit contains about 46. Both can go a long way in helping you meet the 75 to 90 milligrams recommended daily.
Vitamin C plays an important role in your immune system, said Natalie Allen, a dietitian and clinical associate professor of nutrition at Missouri State University. The vitamin — considered an essential nutrient because your body can’t make it itself — helps to form the cells that make up your immune system, she said. It also aids those cells in locating and fighting infections.
Vitamin C contributes to wound healing and tissue growth, too, so it keeps your skin, muscles and blood vessels healthy, Ms. Allen said. And the nutrient helps your body absorb “non-heme iron,” which is iron from plant-based foods like lentils and spinach.
They won’t cure your cold, but they might shorten it.
There’s no evidence that vitamin C can cure seasonal illnesses, said Alex Kojo Anderson, a professor of nutritional sciences at the University of Georgia.
“If you have a cold now and you take vitamin C, it’s not going to have much impact,” he said.
But regularly meeting your recommended daily dose of vitamin C (including on days when you’re healthy) can help your immune system do its job, which could shorten the length of a cold when you do get one. One 2013 meta-analysis found that consuming at least 200 milligrams of vitamin C daily helped people kick the common cold about 8 percent faster.
The analysis focused on vitamin C from supplements, not from citrus fruits, but Dr. Anderson said it’s best to get your vitamin C through whole fruits. When you eat a whole fruit, you’re also getting other nutritional benefits — think gut-friendly fiber, hydrating water and other micronutrients — that you won’t find in powders, gummies or tablets.
They may help lower inflammation.
Chronic inflammation can raise your risk of cancer, heart disease and diabetes. The vitamin C in citrus is an antioxidant that helps limit this inflammation, said Christiane Meireles, a dietitian and clinical associate professor in the School of Nursing at the University of Texas Health Science Center at San Antonio.
Citrus fruits also contain other compounds, like carotenoids, that may act as antioxidants. This adds to their anti-inflammatory benefits, Dr. Meireles said.
How to Enjoy Them
Choose oranges over O.J. Whole fruits are your best bet when it comes to maximizing nutrients. When you juice a citrus fruit, you end up losing much of its beneficial fiber, Dr. Meireles said. And because it takes several fruits to produce a glass of juice, you typically consume more sugar and calories when you drink it.
Be wary of medication interactions. Grapefruit and grapefruit juice can interfere with some medicines by blocking an enzyme that helps metabolize certain drugs. As a result, more of the drug enters your bloodstream, increasing the risk of side effects. In other cases, including with common thyroid medications, grapefruit can have an opposite effect, blocking the drug’s absorption. If you take prescription medications, Ms. Allen recommended asking your doctor before consuming grapefruit.
Don’t ditch the peels. Some research suggests that the citrus oils in the peel’s outer layer contain their own antioxidants that may benefit your health, Dr. Meireles said. Adding citrus zest to a dish can help you tap these potential benefits.
Here are some recipes from NYT Cooking to help you get started.
1. Citrus and Herb Tonic
This warm, restorative drink combines lemons, limes, oranges, turmeric and ginger.
Recipe: Citrus and Herb Tonic
2. Citrus Salad With Fennel and Olives
Grapefruit and oranges turn savory with green olives, shallots and fennel. This refreshing salad can accompany a hearty winter dish, or it can be a light meal on its own when served over greens.
Recipe: Citrus Salad With Fennel and Olives
3. Citrus Skillet Shrimp With Shallots and Jalapeños
In this one-pan ceviche-inspired dinner, a blend of orange and lime juices gives tender shrimp a delicious tang.
Recipe: Citrus Skillet Shrimp With Shallots and Jalapeños
4. Seared Salmon With Citrus and Arugula
Elegant enough for a dinner party, yet easy enough for a family dinner, this whole meal sings with citrus.
Recipe: Seared Salmon With Citrus and Arugula
5. Roasted Orange Chicken
Tangerines transform into savory caramelized wedges when roasted alongside soy-glazed chicken. They can be eaten, peels and all.
Recipe: Roasted Orange Chicken
