Feel-Good Foods: Wonderful Winter Food
Nutrients: 1 medium orange has 62 calories, 3 g fiber, 116% DV vitamin C, 10% DV folate
Health benefits: Thanks to an abundance of phytonutrients (plant compounds that promote good health), such as flavonoids, oranges are potent protectors against cancer, inflammation, and many other health conditions. A comprehensive scientific review found that consuming citrus had positive effects on conditions ranging from arthritis and asthma to diabetes and gum disease. The abundance of vitamin C in oranges also helps to boost immune function.
Quick-prep ideas: For a refreshing smoothie, blend one peeled orange with one banana, a carton of low-fat vanilla yogurt, and a dash of cinnamon.
Or try this: Bake cubed, sweet potatoes and orange wedges in orange juice for 45 minutes.
What to look for: Smooth, thin skin, the orange should be heavy for its size; small oranges are the juiciest
Where primarily grown: Florida, California