Vitamin C deficiency could lead to several health problems. You don’t need specific supplement just to fulfill your daily intake of this essential vitamin because all citrus fruits are the shortcut to access vitamin C. Furthermore, everyone loves orange while others are so fond of lemon. Moreover, even the leaves of certain citrus trees contain high vitamin C.
What Are Citrus Fruits and Vegetables?
You must have been familiar with some citrus fruits, how about the citrus vegetables? Are there such things? Well, the fact is there is no vegetables come from citrus family, instead citrus vegetables are more like the term used to the vegetables mix with additional sauce made of citrus fruits. In other words, it is like vegetables salad but with additional citrus juices to the mix which is essential to the flavor. If you are wondering about them, the list of citrus fruits and vegetables below will lead you to the tasty and healthy recipe for your lunch.
Ingredients for the Salad
- 1 Cup of Red Seedless Grapes
There are a lot of types of grapes you could add to the salad, from red, black or green grapes. Grapes are excellent source of antioxidants especially the black grapes because of the flavonoids. The darker the color of the grapes the richer the flavonoids content are.
- 5 Ounces of Green Salad consist of:
- Purple Kale
Among the list of health vegetables, kale is considered as the king of the vegetables. Kale is packed with vitamins and minerals. A serving size of purple kale could fulfill the daily intake of Vitamin A and vitamin K.
- Green Lettuce
Green lettuce is the next on the vegetables hierarchy. This vegetable is packed with minerals such as calcium, iron, phosphorus, magnesium, zinc, potassium and sodium. Moreover, the crunchy texture will add more flavor to your citrus and vegetables salad.
- Arugula
The perks of adding arugula to your salad is due to its folic acid content. Compared to other vegetables arugula has quite high of folic acid. It is a healthy lunch option for mothers during pregnancy.
- 11 Ounces Mandarin Orange (canned)
Surely you know that mandarin orange is rich of vitamin C. Besides that, mandarin orange is also rich of fiber and the health benefits of fiber is not only about digestive system but also good for cardiovascular health. The soluble fiber could bind the excessive amount of cholesterol and wash them off the system. The result is you could maintain the healthy level of cholesterol and at the same time reduce the risk and symptoms of high blood pressure.
- 8 Ounces of Grapefruits (canned)
The red color and tasty flavor of grapefruit are not only the reasons why this fruit becomes everyone favorite. Grapefruits are the excellent source of several essential vitamins and minerals such as vitamin C and beta-carotene. The health benefits of beta-carotene are including good for eyes and reducing the risk of macular degenerative diseases because it could act as pro-vitamin A which is among the potent and strong antioxidant.
- 8 Ounces of Pineapple Chunks (canned)
When it comes to vitamin C benefits, pineapples are as excellent as citrus fruits. However, pineapple is also containing super potent anti-inflammatory properties. It means, pineapple is excellent solution to help reducing the level of cholesterol, maintaining the blood pressure and entirely good for heart due to its soluble and insoluble fiber content.
- Toasted Walnut
Do you recognize the unique appearance of walnut? Yes, it looks similar to brain. That is why walnut is also well known as super foods that are great for brain. The omega-3 fatty acid found in walnut is among the highest and it is rare to be found in organic plants. Moreover, walnut is also rich of vitamin B complex as well as vitamin E.
Ingredients for the Dressing
- ½ Cup of Fresh Orange Juice
There are a lot of health benefits of orange juice with one important note, the orange juice should be made or squeezed from fresh orange only. The amount of vitamin C in orange juice is the highest among other fruits. It means orange juice is an excellent and natural immunity booster. Vitamin C is also super potent antioxidants and has been proven to be natural anti-cancer agent.
- ¼ Cup of Honey
When talking about the health benefits of honey the list is probably endless. Since ancient time, honey is well known to be medicine of all kinds of diseases. The natural sweetener of honey will add more flavor to your fresh and healthy salad.
- ¼ Cup of Canola Oil
There are two strong reasons why canola oil has a strong contribution to human health. First, it is an excellent source of omega-3 fatty acid and second it is also an excellent source of omega-6 fatty acid. Why they are so essential? Because, your body needs them but your body cannot make them.
- 2 tbs Champagne Vinegar
Adding champagne vinegar is not only improving the flavor of your citrus fruits and vegetables salad but since vinegar contains acetic acid; a specific compound that could help optimizing the absorption of essential minerals. As mentioned above, some of the mixed fruits and vegetables are packed with minerals. To get all the benefits of those minerals, they should be optimally absorbed.
- 1 teaspoon of Poppy Seeds
Poppy seeds are well known for its nutrients such as folate and niacin. Moreover, poppy seeds are also excellent source of certain minerals especially zinc, iron and calcium.
- Salt
Well, the fact that a lot of people prefer to avoid salt because the sodium content in salt could be a trigger to some cardiovascular problem especially high blood pressure. However, do you know that among the health benefits of sodium are to help muscle contraction and enzyme operation? The key is you should consume salt in moderate amount only.
How to Serve
How to sever is quite easy, first you should make the Orange-Poppy Seed Dressing. Combine orange juice, honey, canola oil, champagne vinegar and salt in a blender. Process them and the last is adding the poppy seeds to the blend it once. To prepare the salad, just mix the top five ingredients mentioned above in the large bowel and then drizzle them with a tablespoon of Orange-Poppy Seed dressing and the top them with toasted walnut.
The list of citrus fruits and vegetables mentioned above are not only making sure the daily intake of vitamin C is fulfilled but the combination of fruits and vegetables above are packed with others vitamins and minerals that have been mentioned on the list. Enjoy your healthy lunch!