The Eating in Color series is back with a new color: orange!
Orange fruits and vegetables are loaded with vitamin C. Vitamin C is fantastic for immune health and protecting your cells from free radicals. It can even help maintain healthy skin, bones and teeth.
But wait, there's more! Orange fruits and vegetables are also decent sources of vitamin A and, surprisingly, calcium.* Their antioxidant content can't be beat either, especially when it comes to beta-carotene (yep, that's vitamin A again, kind of), which boosts eye health while reducing the risk of certain cancers and heart diseases (source).
And did we mention orange fruits and vegetables, like so many fruits and vegetables, are wonderful sources of health-protective potassium and fiber?
So, what orange fruit would be great for our spotlight this week? How about oranges?
Oranges are widely-available, easy to prepare and store, and make an excellent snack on the go! When selecting an orange, people should look for firm, heavy oranges with no cuts or soft spots. Steer clear of oranges that feel soft, squishy, or spongey -- these may be past their prime. Oranges that feel very firm, more like a rock, and/or that feel particularly light should also be skipped.
You can store oranges in the pantry or longer in the fridge.
What can we do with oranges once we've got them home? I like a peeled orange for a quick snack in the afternoon, or you might try slicing them into a citrus fruit salad with a hint of mint. There are tons of ways to cook with oranges -- take a look at the collection of orange recipes in the recipe archive, or just visit one of my favorite links below...
- Cranberry Orange Muffins
- Orange Tapioca Parfait
- Orange-Baked Peaches
- Radish Orange Salad
- Baby Spinach and Orange Salad
And no worries if oranges aren't your clients' favorite orange fruits -- there are lots of other options! Try...
And, if you'd like to catch up, here's the Eating in Color Series so far...
Check back on Friday for a closer look at a tasty orange vegetable -- the carrot!
Eating in Color shines a spotlight on healthful fruits and vegetables by discussing the health benefits of each color of fruits and vegetables, then exploring a particular fruit and vegetable from each color group.
*A single orange contains 6% of your daily value (DV) of calcium.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.