Give colds the one-two punch with power fruits: oranges and pomegranates. Both fruits are packed with polyphenol antioxidants which guard the body against free radicals, molecules that destroy healthy cells. They help fortify your immune system and protect against colds and flu.
According to research from the Mayo clinic, eating antioxidant-rich foods provides health benefits beyond simply taking supplements. One reason is foods contain thousands of types of antioxidant substances. On the other hand, a supplement may contain only a single antioxidant, or several. There is nothing wrong with supplements, of course, but the biggest nutritional benefit comes from eating the actual fruit.

Goodness Inside

Oranges are the No. 1 citrus crop in the world, and they come in many varieties. The navel, so named for the bellybutton-like shape of the blossom end, is the world’s most popular eating orange. Blood oranges appear in winter. They get their vibrant color from high concentrations of anthocyanin, a powerful antioxidant. Clementines, seedless members of the mandarin family, are a hybrid cross of a tangerine and a wild North African orange. The compact, easy to peel fruits are perfect pick-me-ups any time of the day.

In addition to antioxidants, oranges are a good source of potassium and folate, a B vitamin. Both these nutrients help protect your heart. A medium-sized orange contains about 130 percent of the daily recommended value of vitamin C. Studies have shown that the pectin found in the white pith helps reduce appetite.

As for pomegranates, research has shown that pomegranate juice has higher levels of antioxidants than red wine and green tea. In a 2007 issue of Cancer Research, researchers led by Hasan Mukhtar, co-leader of the Cancer Chemoprevention Program of the University of Wisconsin Paul P. Carbone Comprehensive Cancer Center, demonstrate that drinking pomegranate fruit extract helps slow the growth of lung cancer in mice. “Pomegranate fruit continues to show great promise,” says Mukhtar. “We have earlier shown that pomegranate fruit contains very powerful skin and prostate cancer-fighting agents. These recent findings expand the possible health benefits of the fruit to the leading cause of cancer death in the country and worldwide: lung cancer.”

Pomegranate seeds (called arils) can be tossed into salads, rice dishes, smoothies, or simply enjoyed fresh. Because the juice easily stains, the best way to peel a pomegranate is underwater. Just submerge it in a bowl of water placed in the sink, cut into quarters, pull back the peel, and strip away the paper-thin membrane. The seeds will fall to the bottom.

Selection and Storage

When choosing a fresh pomegranate, look for those that feel heavy for their size indicating lots of juice. The exterior color (can vary from yellow-pink to deep red) and a few blemishes are irrelevant. You can store pomegranates at room temperature for several days or in the refrigerator for up to a month.

As for oranges, pick fruit that is firm and feels heavy for its size, as it’s a juicier choice. The skin should be bright and colorful. Be sure to avoid those with bruises or discolored skins. A bit of green doesn’t mean the fruit is not ripe, as it’s the natural color. Some growers dye the skin to make the fruit more uniformly orange. The Food and Drug Administration requires a label that states “color added.”

Create a seasonal centerpiece with a variety of oranges in the bowl such as navel, tangerines, mandarins, and clementines. Oranges can be kept at room temperature for several days, making them a perfect office snack. The sweet citrus fragrance that fills the room is an added bonus that can enjoyed by all.

Pomegranate juice is a refreshing alternative to alcohol. It’s readily available at grocers everywhere. Be sure to read the label. Some brands are blended with other juices. Look for 100% pomegranate juice. With a little ice and soda water in a wine glass, this ruby red juice is festive and delicious.

And if you love fresh squeezed orange juice, know that fruit at room temperature gives up more juice. Roll the fruit on the countertop with the palm of your hand to break the juice sacs. Cut in half crosswise and ream out the juice using a hand or electric juicer.

Juice

Pomegranate juice is a refreshing alternative to alcohol. It’s readily available at grocers everywhere. Be sure, however, to read the label. Some brands are blended with other juices. Look for 100% pomegranate juice. With a little ice and soda water in wine glass, this ruby read juice is festive and delicious.

Although readily available at you local grocery store, if you love fresh squeezed orange juice, know that fruit at room temperature gives up more juice. Roll the fruit on the countertop with the palm of your hand to break the juice sacs. Cut in half crosswise and ream out the juice using a hand or electric juicer.

Recipe

Fresh Grapefruit and Orange Cooler

• the juice of 2 Sunkist grapefruits


• the juice of 2 Sunkist oranges


• ¼ cup sugar


• 1 liter lemon-lime flavored soda, chilled


• ice cubes


• fresh mint leaves

To make one portion:

1. In a large pitcher, combine the fruit juices and sugar; stir to dissolve the sugar.


2. Add soda and ice cubes.


3. Garnish with orange slices and fresh mint.

Makes 6 servings
Recipe courtesy of Sunkist http://www.sunkist.com