The winter months are known for many things, with citrus fruit season being one of them: oranges, lemons, limes, grapefruits, tangerines, clementines, kumquats and more.
You may even have some in your backyard ready to be harvested soon.
Native to Southeast Asia along the Himalayas, they were brought to the Americas by Spanish explorers in the 15th and 16th centuries, with Ponce de Leon likely being the first to plant orange trees in the 1500s around St. Augustine, Florida, according to Florida Citrus.
Despite Florida having a high association with citrus (the orange is the state fruit, orange juice is the state beverage and the orange blossom is the state flower), California accounted for the majority of U.S. citrus production in the 2023-24 season, at 79%.
Florida produced 17%, and Texas and Arizona produced 4%. Once a thriving industry in Florida, citrus production has unfortunately declined due to hurricanes and citrus greening.
But ongoing research on disease-resistant trees and improving treatment of impacted trees give reasons that the industry will bounce back.
Vitamin C typically takes the spotlight when it comes to the health benefits of citrus, and that’s because a single orange or grapefruit has close to 100% of the daily value of vitamin C.
In addition to boosting your immune system, this vitamin also acts as an antioxidant (fighting free radicals that trigger inflammation and damage cells), helps with iron absorption, aids in vision health and maintains collagen growth.
Additionally, you’ll find flavonoids, which prevent certain chronic diseases, soluble and insoluble fiber, which are good for gut health, and folate and potassium, which are good for heart health.
And their low glycemic index makes them diabetic-friendly.
What about juice such as orange juice or lemonade?
While you may find some of the nutrients listed above such as vitamin C and folate in juice, you’re also getting sugar (and therefore, calories), and lacking the fiber.
Fiber is what slows down the sugar absorption, and so without it, the juice will give you a sugar spike.
And while some juice products are fortified with calcium and vitamin D, you can get those nutrients in other ways from the diet, so you don’t need to rely on fruit juice to get them.
Overall, the whole fruit has more health benefits than juice, whether it’s orange juice, apple juice, grape juice and so on. If you are going to have juice, make sure it’s 100% juice.
Those with diabetes who want juice should choose 100% juice with no added sugar, consume it with protein or healthy fats to slow the carbohydrate absorption and have it in small portions (no more than 4 ounces), as recommended by the American Diabetes Association.
Additionally, some citrus can interfere with how certain medications are metabolized and absorbed, or can make health conditions, such as acid reflux, worse due to the high acidity.
Make sure to discuss this with your provider.
On a lighter note, citrus season coincides with the holiday season.
With plenty of citrus to go around, have you considered citrus as possible gift ideas?
Whether it be fruit baskets, candied orange slices, dehydrated citrus slices (for eating, or as an ornament), orange marmalade or making homemade potpourri or candles with a citrus scent, it’s easy to incorporate them in the season of giving.
Shari Bresin is the Family & Consumer Science Agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County, An Equal Opportunity Institution.
