Citrus fruits pack a healthy punch

Far from lightweights when it comes to nutritional power, citrus fruits have an abundance of vitamin C, potassium, pectin and phytochemicals that may benefit numerous conditions, including allergies, asthma, cancer, cataracts, heart disease, stroke and the common cold.

1. Beta-cryptoxanthin: A carotenoid in oranges and tangerines, beta-cryptoxanthin may help prevent colon cancer.
2. Folate: This B vitamin is instrumental in the prevention of certain birth defects, and may also play a role in battling heart disease.
3. Hesperidin: This flavonoid is found in the zest (the thin, coloured portion of the citrus peel) of oranges. Hesperidin may have anti-inflammatory and cholesterol-lowering effects.
4. Limonene: Found mainly in the zest of lemons, limes and tangerines, limonene may help prevent cancer.
5. Naringin: A flavonoid found in white grapefruit, this compound may protect the lungs against environmental toxins such as air pollution and cigarette smoke.
6. Nobiletin: This flavonoid, found in the flesh of oranges, may have anti-inflammatory actions.
7. Tangeretin: This flavonoid, found in tangerines, has been linked in experimental studies to a reduced growth of tumour cells.

Don't spend too much time removing the pith (the spongy white layer between the zest and the pulp), because a good amount of the fibre and phytochemicals, particularly the flavonoids, are found both in the pulp and the pith. Freshly squeezed citrus juice has more nutrients than frozen or bottled juices.

In something known as "the grapefruit effect," compounds in grapefruit juice can increase blood levels of certain drugs, leading to dangerous side effects. If you are taking medication, it would be prudent to ask your physician if you should be avoiding grapefruit juice.

• After juicing citrus fruits, pop the empty "shells" into the freezer and you'll have zest when a recipe calls for it.
• Combine orange or tangerine juice with seltzer for a healthy soft drink.
• Add grated orange or lemon zest to tea bread and cookie recipes.
• Substitute citrus juice for vinegar in your favourite salad dressing.
• Stir a healthy amount of lemon juice and honey into tea for a soothing drink.
• Add orange, tangerine or grapefruit segments to a green salad.
• Sprinkle grapefruit halves with brown sugar and broil for a quick dessert.
• For a tropical fruit salad toss sliced bananas, strawberries, kiwi and mango in orange juice.