Ever since I was a little girl, I remember the sweet taste of the vitamin serum my mom gave us. Years later, I found myself passing down the tradition, giving those same vitamins to my own children. Throughout my adult life, I've continued taking a multivitamin as part of my daily routine. But the truth is, no vitamin can completely prevent illness. That's why I focus on eating a balanced diet, getting most of my nutrients from whole foods. While I still catch the occasional cold or cough during flu season, I like to think my self-care routine helps minimize their impact.
During the cold winter months, when seasonal illness is at its peak, I make an extra effort to stock up on immune-boosting whole foods. These foods provide a complete package of nutrients that work together to nourish the body and strengthen the immune system. Among these, citrus fruits are a clear standout—not only are they delicious, but they're also packed with vitamins, antioxidants, and fiber that support overall health.
Citrus fruits like oranges, lemons, limes, and grapefruits reach their peak during winter, ripening perfectly in the cooler weather. When the season starts, I can't resist stocking up on sumo oranges. Don't be surprised if you see me carrying bags of them home from the grocery store! They're incredibly easy to peel, making them a convenient and satisfying snack.
One medium orange contains over 70% of the daily recommended intake of vitamin C, making it a nutritional powerhouse. Since your body can't produce vitamin C on its own, it's essential to get it through diet. This vital nutrient helps form immune cells and supports their ability to locate and fight infections. Beyond immunity, vitamin C contributes to wound healing, tissue growth, and the health of your skin, muscles, and blood vessels—quite a benefit from such a small package!
Here are some simple and enjoyable ways to incorporate citrus fruits into your diet:
First, start your day with citrus. While I'd love to say I squeeze my own orange juice each morning, I usually either eat the fruit whole or stop by a local market for freshly squeezed juice when I'm out.
Adding sliced lemon or lime to water is another easy boost to your daily routine. I also enjoy mixing in fresh berries, cucumbers, or herbs for enhanced flavor.
For meals, I love tossing citrus segments into salads—the way oranges complement avocado or how citrus brightens up a side salad with salmon or roasted chicken is delightful. My friend taught me a simple dressing of fresh lemon juice and olive oil that's become my go-to!
When you need a quick snack, grab an orange or mandarin instead of chips or candy. They're more refreshing and filling, plus they provide that valuable vitamin C boost.
By embracing the vibrant flavors and immune-supporting properties of citrus fruits, you can prioritize your health while enjoying some of winter's best seasonal produce.
As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com