As a child I had this uncanny need to eat the the white fleshy part of the orange, including the stem! Oblivious that this "pith" actually contained more antioxidants and vitamin C than the orange itself! All I knew was that I enjoyed that 'somewhat tart' white part between the orange and the skin (as much as I enjoyed the sweet juicy inside!) As a matter of fact, anyone who has watched me eat an orange today will still see me eat the pith!
Citrus pith is becoming the latest immune boosting nutrient and I am sure if you look, you will find it in supplemental form. But in staying true to my nature, I aim to get these nutrients from food first and have created this recipe, with just that in mind.
Here is a quick highlight of some other amazing benefits citrus fruits possess:
The obvious is Vitamin C, but these wonderfully tasting fruits also have Vitamin A, calcium, niacin and folate. Vitamin C is responsible skin elasticity, collagen production, bone, nails and hair health, speeds healing for wounds and bruises and immune health. Vitamin C aids in the production of neurotransmitters, like norepinephrine, critical to the proper functioning of the brain and mood. If you are experiencing fatigue and stress, make sure to bump up your Vitamin C. Preliminary human studies are showing increased excretion of vitamin C when we are stressed. This happens through the adrenals, glands which have higher concentrations of this vitamin.
Citrus fruits are antioxidant rich, anti-inflammatory and anti-viral, anti-cancer and anti-allergy. Not only in the fruit themselves, but the pith has an abundance of powerful antioxidants in the form of flavonoids.
Pectin, a form of fibre present in the pith, helps relieve bowel irregularity and control cholesterol. Naringen, a substance present in flavonoids increases the good cholesterol (HDL) level of your body.
Speaking of pith, not only is the orange itself is rich in Vitamin C, but did you know that the pith is also? You will be surprised to know that the pith contains the same amount of vitamin C that is present in the fruit! Eating the pith along with the fruit will up your vitamin C intake. By removing the pith, it reduces the fibre content of an orange by almost 30%.
For this recipe I have chosen the following citrus fruits to help boost the immune:
Blood oranges: Blood oranges possess a distinctive flavour compared to other sweet oranges like navels. It is less acidic in taste than the navel and often contains overtones of berries such as raspberry or strawberry. Blood oranges are said to contain vitamin C in more concentrated amounts than conventional oranges. In one cup of juice, blood oranges,may provide between 150-200 milligrams of vitamin C. Conventional oranges typically provide between 75-125 milligrams.
Limes: Citrus fruits like lime and lemons, have a low glycemic index, which means that they will not cause unexpected spikes in glucose levels. An added benefit of consuming the citrus fruit in a smoothie is the soluble fibre. The high level of soluble fibre found in limes make it an ideal dietary aid to help regulate the body’s absorption of sugar into the bloodstream, reducing the risk of sugar spikes. Limes can help prevent both of accumulation of free radicals and uric acid. The citric acid found in citrus fruits like limes is a solvent in which uric acid can dissolve, increasing the amounts that are eliminated in the urine. Another condition of excess uric acid is arthritis. Uric acid is a waste product, that normal urination will clear out, however, when too much builds up, it can make pain and inflammation worse.
So, the next time you juice an orange or grapefruit, remember to keep the pith on!
Citrus Plus Smoothie
Looking for a healthy snack or breakfast pick me up? This morning riser will balance your blood sugar, boost your energy, combat stress, increase your immunity and help reduce inflammation. This smoothie, is not only creamy rich and blissfully sweet, but it has a good balance of macronutrients: protein,fat and carbohydrates to help get your started in your day.
What makes this smoothie great is the combination of the oranges and lime with healthy fats.Touting not only healthful nutrients, this smoothie is antioxidant, anti-inflammatory and anti-viral rich.
Prep: 5 minutes
High Speed Blender
Ingredients
1 ripe banana
1-2 oranges, peeled leaving the pith (white part) on (use one orange if using OJ*)
1 inch of fresh lime, peeled leaving the pith (white part) on
1 inch fresh ginger
1/2 inch fresh turmeric
1/4 cup of chopped pineapple
1/4 cup of fresh coconut
1/2 avocado
2 tbsp of hemp seeds
3/4 cup of water or orange juice* (preference to your own freshly squeezed OJ) or 1/2 cup of water or OJ and a handful of ice.
Preparation:
Place all ingredients in blender and blend on High.
References:
http://whfoods.org/genpage.php?tname=dailytip&dbid=253
https://www.ncbi.nlm.nih.gov/pubmed/17616774