In autumn and winter, tangerines, mandarins, and oranges are on the market. They taste good and are rich in nutrition. Below, I will give you an inventory of nutrition experts in the citrus family according to the “Chinese Food Ingredients Table”.
Master of Vitamin C: Oranges
Common oranges of medium size and thick skin have the highest vitamin C content in the citrus family, with 35 mg per 100 grams instead of lemons (the vitamin C content is only 22 mg / 100 grams). The average vitamin C content of the citrus family is 28 mg / 100 g. The recommended daily intake of vitamin C is 100 mg. Eating two or three oranges can meet the daily vitamin C needs. In addition, oranges and tangerines have higher vitamin C content.
Master of Dietary Fiber: Tangerine
Huangyan mandarin orange and Nanfeng mandarin orange are common on the market. They are small in shape and thin in skin and sweet in flesh. The dietary fiber content of mandarin oranges won in this round of competition, 1.4 grams per 100 grams, which is higher than the commonly used rapeseed, cabbage, cauliflower, and cabbage on the table, which is similar to leek, garlic, and celery. It should be reminded that the rind of citrus fruits often has a layer of white silk, and its main component is also dietary fiber. It is best not to discard it. Especially for people who eat more polished rice noodles and have a tendency to constipation, dietary fiber is especially valuable.
Sugar and Energy Master: Kumquat
The smallest member of the citrus family is kumquat, which has won the sugar content champion, reaching 12.3%, while most others are about 10%. At the same time, kumquat also has the highest energy, 55 kcal / 100 grams. The energy in fruits is mainly provided by sugars. For people who want to control weight and people with diabetes, they should eat less kumquat. At the same time, kumquats are high in vitamin C and dietary fiber, which can be described as the nutrition “all-rounder” in the citrus family. What other compatriots can’t match is that kumquat is originally a fruit that tastes even richer when it is eaten with belt meat. Most of the vitamin C and dietary fiber are stored in the peel, so that nutrients can be retained to the maximum extent. .
Calcium and zinc double master: lemon
The popular lemon, live up to expectations, finally picked the best of two. In fact, in addition to the high calcium and zinc minerals, the potassium, magnesium, and iron content of lemons is also among the best in citrus. However, eating lemon directly has a sour taste and it is difficult for most people to accept, so most people use lemon to soak in water, and the mineral itself is just heat-resistant. Soaking a glass of lemonade is the most suitable. It should be reminded that people with gastrointestinal discomfort should not drink more, otherwise the rich organic acid in lemon will stimulate the gastrointestinal tract and cause discomfort, not to drink on an empty stomach.
Carotene master: early orange
Early morning oranges are available in mid-October, and some oranges are green. In general, the orange-yellow citrus fruits belong to the category of higher carotene content in the fruit, but the carotenoid content of early oranges wins the crown with 5140 micrograms / 100 grams, which is a lot higher than other categories of siblings. It is higher than carrots (4130 micrograms / 100 grams) known for their high carotene content. Carotene belongs to provitamin A. It can be converted into vitamin A under certain conditions in the body. When morning oranges are on the market, you can eat one or two a day to combat oxidation, maintain vision, protect the respiratory tract, and maintain immunity.