The Spooky Side of Citrus

October is upon us, and you know what that means...It's Spooky Season! What, might you inquire, does that have to do with citrus?  Surprisingly, a lot. Read on to discover how much Halloween and citrus fruits have in common!

Many Citrus Fruits are Colored Orange

Just as red and green are the colors we associate with Christmas, the two main Halloween colors are orange and black. Interestingly, the original colors for this time of year were first introduced in the early part of the twentieth century as yellow and brown, effectively evoking the earthy tones of the new Autumn. But with the rise of the ubiquitous pumpkin and classic Halloween icons like bats and cats, orange quickly took over the scene in partnership with black. Citrus covers it all: most fruits such as oranges and tangerines are orange, and grapefruits are yellow to orange in hue, ready to decorate your house and taste buds from spooky season to Thanksgiving and beyond!

Citrus is Good for Your Bones

As old Morty, above, can tell you: the older you get, the more you have to take care of your bones.  That's why he's pictured here with a bowlful of yummy oranges and very little candy. Many people think of milk, cheese, and leafy greens as a way to strengthen their bones due to their high calcium content. That's good, and while oranges and other citrus fruits aren't high in calcium, they provide the rest of the picture to make sure that the calcium you ingest is actually getting absorbed by your bones. The high Vitamin C content in citrus fruits is a critical nutrient for collagen production, which provides the framework for bones. It also increases calcium absorption significantly. Citrus is also rich in potassium, which neutralizes hyperacidity in the body. Research has shown that individuals who eat foods rich in Vitamin C and potassium have a higher bone density. Finally, there is a lesser known vitamin in citrus fruits called folate (Vitamin B9) a key player in bone marrow function that has also been shown to lower the risk of hip fractures. As such, citrus is a vital part of maintaining and improving bone density and function.

Grapefruit and Your Medications

Because Halloween is a fun time of the year, we want to keep things from actually getting scary by remembering to practice good safety protocols. When it comes to citrus, one thing to be aware of is that grapefruit is contraindicated with certain medications. This effect is due mainly to the fact that special compounds in grapefruits can interact with these medications and make them either less effective or too concentrated. The list of the main medications to be aware of is here, but also make sure to check with your doctor if you are taking any prescription medications to see if it would be all right to enjoy a juicy grapefruit often or just once in a while.

You Might Scare People 

While this healthy, happy little girl doesn't look scary, let's face it: most Americans follow the SAD diet, or "Standard American Diet." Unfortunately, it is an apt acronym. The tried and true adage "you are what you eat" is reflected in the generally poor health of most Americans. This "sad" reality is partially because healthy foods are harder to access and afford these days, and partially because many people have become addicted from an early age to sugary and processed foods, which only cause inflammation, fatigue, and disease. Additionally, many people are working too many hours each day and thus do not have a lot of time to plan, purchase, and prepare healthy meals at home.  Enter citrus--it's affordable, portable, and ready to eat anytime!  With a regular diet of healthy citrus fruits, you may glow with so much health that you might just scare people! Take heart, though: you'll "scare" them the right way as an inspiration for healthy habits.

Sources:

Halloween Colors and What They Mean

5 Reasons Oranges Boost Your Bone Strength Naturally - Healthier Up

14 Medications to Avoid Mixing With Grapefruit

Healthy Food and Eating: Americans' Priorities and Behaviors | Pew Research Center

In Memory of Dr. Jane Goodall

 

The beginning of citrus season this year coincided with the recent passing of ethologist, primate researcher, conservationist, and peacemaker Jane Goodall. She was 91 years young and died of natural causes.  One of the great secrets to her longevity came from her deep alliance with chimpanzees in their natural habitat, gleaning insights into their ability to thrive in the deep wilderness. The first "secret," of course, is no secret at all: we come from the wilderness, and nature immersion--even just simple time under a tree--is very, very, good for us. After spending years in the Gombe Stream National Park in Tanzania immersed in chimpanzee research, Jane Goodall spent much of the latter half of her life doing just the opposite: she traveled extensively, making speaking appearances on behalf of environmental conservation and world peace. In 2024, she told Reader's Digest: "A happy day for me is if I can be out in nature somewhere. If I go to a hotel and there's one tree, I will sometimes move my bed around so I can just be there and see the tree." In fact, she was on a speaking tour at the time of her death, and as of the date of this blog, she has an October 7 appearance posted on the Jane Goodall Institute's website.

The Healthy Eating Link

Nature immersion wasn't the only component contributing to Dr. Goodall's legacy.  She was also a staunch vegan and whole foods advocate, and citrus was a major part of her diet.  While the chimpanzees she lived with were omnivores and thus consumed some meat, she observed that fruit--and particularly oranges--were a major component of their daily food consumption. Second only to humans, chimpanzees are the longest-living primates, and their diets can give a clear insight into our own longevity strategy.

The Stress Connection

Dr. Goodall was also accomplished at managing her stress levels, even in the face of increasing environmental devastation and other threats to her beloved chimpanzees, other animals, and humanity.  She discovered that chimpanzees are subject to the same capacity for happiness and grief as we are. Environmental factors, encroachment, disease, and other stressors can seriously impact a chimp's health and longevity. Oranges are a huge ally here: their high Vitamin C content reduces the "stress hormone" cortisol, and the high folate and niacin concentrations found naturally in oranges function as mood-boosters.  Dehydration can also be a significant, under-acknowledged source of physiological stress; oranges and other citrus fruits are like little hydration-balls, packed with easily absorbable water in every delicious bite. It is no surprise, then, that oranges are a primary component of chimpanzee diets, and why Dr. Goodall likewise consumed them regularly.

The Happiness Link

While humans, chimpanzees, and all animals are subject to stress and mood depletion, nature gives us tools to overcome them and return to a baseline of general happiness.  One of these tools is oranges and most citrus fruits in general; this fact sheds yet another light on why both Dr. Goodall and her chimpanzee friends were so enthusiastic about eating oranges. Research has shown that eating citrus lowers the risk of depression because it stimulates the growth of a "good" gut bacterium called Faecalibacterium prausnitzii. These beneficial bacteria influence the production of the neurotransmitters serotonin and dopamine; both of these are well-known to be mood elevators. 

Sharing Is Caring

Finally, Dr. Goodall discovered that chimpanzees, just like humans, derive health and happiness from meaningful friendships and family bonds that use touch, meal sharing, and regular communication to foster connection. Sharing food is one of our most basic and powerful forms of expressing love. When we give, receive, and share healthy foods, we are expressing how much we care for and love being cared by each another.  

As we enter into a new year of citrus harvest, Florida Fruit Shippers wants to acknowledge with deep appreciation the work and legacy of Dr. Jane Goodall. We strive to continue to support the importance of her work by bringing you the benefits of citrus fruits directly from the trees. 

Sources:

About Jane - Jane Goodall Institute USA

Jane Goodall Dies at Age 91

Jane Goodall's Lifestyle Habits That Helped Her Live to 91 - Business Insider

Chimpanzee lifespan

Signs of Mood and Anxiety Disorders in Chimpanzees - PMC

Eating citrus may lower depression risk — Harvard Gazette

What Do Citrus Trees Do During the Summer?

Now that it's late May, citrus harvest season has ended. Temperatures in Florida already feel like summer, and the groves are quiet, free of the people and machinery that are part and parcel of the seven-month fruit picking season.  But, lest we be fooled: even though it might currently be quieter on the grovefront, a lot is going on during the warm, moist summer season that is very important for our enjoyment of freshly picked oranges, grapefruits, and tangerines come the rest of the year. In this blog, we'll learn a little about how citrus trees grow and why summer is a significant season.

The Biology of A Citrus Tree

While there are many varieties of citrus, they all belong to the family Rutaceae. As such, while there are many varieties of oranges, mandarins, grapefruits, and such, all citrus share many characteristics in common. One of these characteristics is how they grow. Once citrus trees reach maturation (at about three to six years for oranges and grapefruits), they follow a general cycle of flowering, fruit set, developing, and maturation. The fruits themselves follow a cycle of immature, mature, ripe, and overripe. What stage a fruit is in is directly proportionate to its size and color.

Summer Is a Time to Grow

Simply put, for mature trees the summer season is the fruit growing season. This is when all the energy from the soil, sun, and tree does all the work to slowly grow a fruit. In tropical climates, citrus trees of all types can grow and fruit year-round, but subtropical places like Florida have subtle seasons that the trees adapt to. To adjust for the dryer and cooler winter season versus the hotter and wetter summer one, citrus trees have a specific growing cycle. The fact that we have cool winters and hot summers in Florida is a boon to our taste buds, as the cooler temperatures procure sweeter fruit (see our blog on this topic) while hot summers promote exceptional juiciness. This seasonal effect is magnified by the robustness of the trees, which is largely determined by their growing power in the summertime. 

Maximizing Quality and Yield

Though the bustle of the harvesting is absent during summertime, regular tree maintenance is crucial during this season. Mature trees need to be pruned regularly, and if, for some reason, the summer rains hold off, the soil must be kept moist by human-generated means. This becomes especially important as the fragrant orange blossoms of spring are replaced by the appearance of small green fruits that need to be nurtured to maturity and optimal ripeness by Autumn. Summer is also when trees must be examined regularly for pests and citrus greening, both of which thrive in the hot, humid environs. 

As the temperatures soar and the hours of daylight increase in the summer, photosynthesis is maximized. This causes the fructose (fruit sugar) content to increase and the acidity to decrease. Around June, most trees experience what is known as a "fruitlet drop," during which some immature fruits are released from the tree so that the tree can retain only the maximum number of fruits it can carry through development, maturation, and ripening without exhausting its resources. Fruit growers want the conditions to be just right for a tree to be able to retain as much fruit as possible without sacrificing quality. Summer conditions, combined with careful attention to the health of the trees, make this possible. 

We here at Florida Fruit Shippers wish you a relaxing summer. We will be working hard to ensure that we have the tastiest, juiciest fruits for you at the beginning of harvest season! Until then, please stay well-hydrated (orange juice is a great bet) and healthy.

SOURCES:

Unlocking the Secrets of Orange Growth: A Seasonal Guide - SauceAndBites

How to Grow and Care for Orange Trees

What Season Do Oranges Grow Best In - Back Gardener

Life cycle of an orange - all you need to know - Frucosol

When Do Grapefruit Trees Bear Fruit: Your Guide To Year-Round Harvests

When Do Citrus Trees Produce Fruit

Summer Tree Care Practices to Improve Fruit Quality and Yield - Citrus Industry Magazine

The Sacred Orange

We know that oranges taste delicious. We know that their bright, sweet, tangy flavor and aroma are uplifting and energizing. We know that they are a healthy choice in our diets, full of Vitamin C, fiber, and antioxidants to keep us youthful and vibrant. But what about the use of oranges beyond simple nutrition and wellness? Interestingly, oranges are a powerful symbol of spirituality, triumph, renewal and mysticism in several traditions.  

May Day is Citrus Day

May 1st marks the midway point between Spring and Summer, an auspicious time of the year known as Beltane in Celtic traditions and "May Day" in several parts of the world. Citrus fruits of all kinds, and particularly oranges, are prime players during this time of seasonal and spiritual transition. Beltane is all about renewal, symbolized by the fire that clears the way for new beginnings.  As such, the color orange is prominent during this time, and oranges are offered in Beltane feasts to commemorate the intention and spirit of Beltane.  

May Day is also celebrated in other parts of the world. One tradition that has recently been revived in England and the United States is the giving of flower and fruit baskets. Not surprisingly, oranges and tangerines, still in season in May, are included in these lovely baskets.

The Battle of the Oranges

Every March since 1808, the "Battle of the Oranges" takes place in the northern Italian town of Ivrea. This holiday is Ivrea's unique version of the Catholic tradition of Carnival, which happens at the end of Lent throughout the three days leading up to Fat Tuesday. The origin of this wild festival probably heralds back to the twelfth century when the villagers of medieval Ivrea revolted against a despotic Duke who tried to attack a young woman on her wedding night. The young woman would have none of it, and in defending herself managed to both decapitate the tyrant and also launch s successful revolution against the autocracy. Today, swords and torches are replaced by thousands of tons (around five million) oranges, which are thrown with passion, zest (pun intended), and solidarity. They represent the overcoming of oppression and the start of a new age of freedom.

New Beginnings, Fresh Fruit

Mandarin oranges including tangerines play a central role during the Lunar New Year in China and Japan, recently celebrated this past January as the Year of the Snake. In Chinese culture, oranges and tangerines represent good luck and protection. Perhaps it's the golden, round shape reminiscent of prosperity and bounty, perhaps it's the mandarin word for "tangerine" that sounds like "wealth." In Japan, there is a religious shrine in Wakayama prefecture built for the god of the oranges.

Throughout ancient history, oranges and tangerines have been traced to spiritual traditions and lore related to overcoming obstacles and starting anew.  In Greek mythology, it is said that the mighty Hercules himself retrieved three tangerines from the Hesperides and presented them to Hades as a gift, thereby dispelling all danger. 

From bygone years to the present day, oranges have played a meaningful role not only for our physical health but also in the quest for spiritual realization, seasonal celebration and a testament to our ability to start fresh, over and over again. Oranges remind us that we can still have soft, sweet, centers and vibrant, colorful engagement with the world. So, the next time you peel and eat an orange, take a moment to recognize these zesty qualities in yourself, and enjoy!

Sources:

The Sacred Orange: Myths of Joy and Celebration - Mythology WorldWide

Orange Fruit Meaning and Symbolism (Luck and Prosperity)

What’s Behind Secret Flower Deliveries on May Day?

Annual historical carnival "Battle of the Oranges" held in Ivrea, Italy - Xinhua | English.news.cn

Battle of the Oranges: Inside Italy's craziest festival | Ivrea, Piedmont

Pulp flies in traditional orange battle during Carnival in northern Italy | AP News

The Significance of Oranges Around Lunar New Year, Explained | TIME

Citrus and Women's Health

Women's health is a hot topic these days, and for good reason: not only do women and women-identified persons comprise half of the total human population, but two-thirds of women work full time while still shouldering most of the domestic load, including child care and housework. Adding to this, women remain under constant societal pressure to preserve youthful looks and energy, even as they age and keep working. With Mother's Day right around the corner, it's important to recognize the extra support that women really need--and  it starts with good health and nutrition.

Citrus Helps Women Feel and Look Better

There is ample research about the numerous health benefits of citrus fruits, and all of them are good for women of all ages. The high vitamin C content in all citrus fruits boosts the immune system, provides a shot of natural energy, and supports collagen production. The rich flavonoid content they contain is key for lowering "bad" LDL cholesterol and reducing blood pressure, thus helping to prevent heart disease. The antioxidants in these fruits assist with neutralizing free radical damage, so wrinkles, fine lines, and hyperpigmentation are all reduced naturally.  The high fiber content of citrus also helps digestion and decreases bloating, and has the added bonus of making you feel full so that you don't overeat. "Looking good" means looking healthy, and looking healthy comes naturally when your health is supported and you feel good. Citrus has you covered!

Citrus Is Good for Pregnancy

In particular, grapefruit has been shown to support pregnancy in multiple ways.
Morning sickness is a very common symptom in the first trimester.  The fiber and water content helps to settle the stomach, and the sweet-sour taste has been shown to appease nausea. Pre-eclampsia, or pregnancy-related high blood pressure, is a serious condition that affects eight to ten percent of pregnant women. The potassium and vitamin C in grapefruit can help regulate blood pressure and lower the chance of pre-eclampsia. Interestingly, while the vitamin C in all citrus can help combat fatigue, grapefruit has also been shown to help with sleep issues in the third trimester, especially when consumed right before bedtime.  As the baby begins to grow, indigestion can be neutralized by the ability of grapefruit to reduce acid levels and resulting heartburn. It also helps relieve bloating and fluid retention, which are common during all stages of pregnancy.  Of course, it is important to let your doctor know if you are consuming grapefruit, especially if you have been prescribed any medications.

Oranges of all types are great for pregnancy too.  One large orange has about 35 micrograms of folate, which enhances fertility and is essential for the proper neural development of the baby. Add to that the many benefits of Vitamin C, fiber, and antioxidants and both mother and baby benefit!

Citrus Helps Menopause

Perimenopause and the adjustment period following the onset of menopause entail rapid hormonal fluctuations, and the effect on the body can be exhausting.  The phytochemicals, Vitamin C, fiber, water content, and potassium in citrus fruits can do a lot to help combat fatigue. Vitamin C alone has been clinically proven to help combat hot flashes and night sweats which also plague women enduring this dynamic physiological adjustment period. If you also deal with sleeping issues, research has shown that the bioflavonoids concentrated in the zest (rind) of oranges can really help. However, while oranges and tangerines are wonderful during this time, grapefruit should be mostly avoided during perimemopause and early menopause. Studies have shown that there are compounds in grapefruit that can raise estradiol levels, so while it is fine to enjoy a grapefruit once in awhile, you should check with your doctor before consuming grapefruit regularly. Tangerines, by comparison, do not raise estrogen levels, so they are a safe and healthy bet for perimenopausal and menopausal women, especially if on hormone replacement therapy.

Women in perimenopause and menopause hear a lot about the importance of increasing their protein uptake, and that can be a challenging task. While citrus fruits only contain minimal amounts of protein, their acidic nature can help break down proteins from other sources and help build a healthier biome in the gut. That way, proteins are better absorbed by the body.

With Mother's Day around the corner, a gift of citrus is a very meaningful way to show the women in your life how much you care about their health and well being.

Sources:

The Choices Working Mothers Make

Women more than men adjust their careers for family life | Pew Research Center

7 citrus fruits benefits that boost your health and well being

15 Reasons to Eat Grapefruit Daily while Pregnant!

Eating Grapefruit While Pregnant: Health Benefits and Risks

10 Benefits Of Oranges During Pregnancy | The Prenatal Nutritionist

5 Fruits for Perimenopause Symptom Relief | Menopause Now

The Benefits of Citrus Fruits for Fatigue during Menopause

Estrogen & Grapefruit | Healthfully

Tangerines and Estrogen: Hormonal Effects - AWARE MD

4 Foods to Control Your Body Heat | Menopause Now

Put Allergies to Rest with the Citrus Test

Allergy season is upon us, and wow is it a doozy!  With climate change now a permanent part of our lives, allergy season lasts longer than before. The consistent production of aggressive allergens is greater as a result. Our poor immune system is asked to contend with a chronic onslaught of the worst perpetrators such as tree pollen, grass pollen and mold, and when we retreat indoors, we are faced with dust mites and pet dander. What is a poor allergy sufferer to do? This question is for your doctor to address and treat, as medical science has a lot of options available for us. Fortunately, we can get a lot of support from nature, too; if you are a citrus-lover, you are in luck.

Allergy Versus Illness

Allergies involve our immune system and are unpleasant to be sure. However, while the symptoms of an allergic response can mimic a cold, it is a different mechanism of immune response than when we get sick. While our immune system is designed to detect foreign pathogens like viruses and bacteria and fight them off, allergy happens when the immune system goes a bit (or a lot) haywire. It responds to certain triggers, and in the case of seasonal allergies, these are the onslaught of particles such as pollen that we are breathing in. These particles induce the release of a potent compound called histamine, which can help our bodies with other important functions but which only seems to wreak havoc when triggered by an allergen. The inflammatory reaction caused by the release of histamine from our cells into the body is expressed as sneezing, congestion, watery and itchy eyes, runny nose, and the other allergy symptoms we know and don't love so well. Because of the mucus generation that is par for the allergic response, it creates an ideal medium for viruses and bacteria. 

Thus, we become more susceptible to illnesses and infections.

An Orange a Day Keeps Allergies at Bay

Vitamin C is well known to be a boon to the immune system, and citrus fruits are loaded with it.  While oranges have the highest amount of Vitamin C at 100mg per fruit, grapefruits come in close second and also pack a wallop of Vitamin A, which likewise has significant disease-fighting effects. Research has shown that it takes about 500mg of Vitamin C from whole food sources to deflate the histamine response in the body. Because Vitamin C is water-soluble, it is not stored in the body. This means that we must regularly consume Vitamin C--ideally through whole food sources--for it to have efficacy in our systems.

While antihistamines block the histamine-releasing receptors on our cells, Vitamin C seems to work by significantly reducing the actual amount of histamine that is produced. This effect seems to particularly be the case for airborne allergens such as pollen and mold. Vitamin A, by comparison, has a statistically significant anti-inflammatory effect on the body, helping to calm down inflamed lungs and mucus membranes.  As such, regular consumption of whole foods rich in Vitamin C and A can be an effective ally working in synergy with doctor-prescribed allergy treatments to relieve your symptoms. Add to this the antioxidant properties of both oranges and grapefruit-- shown to lower oxidative stress on the lungs--and you'll soon have the upper hand on allergy relief! 

*Important note: As with all things regarding your health, make sure to keep your doctor informed. Some medications are affected by grapefruit consumption. In general, they will be able to support you best when they have a complete picture of your health protocol.

Keeping Your Household Allergen-Free

Of course, while citrus can help support our ability to minimize the effects of histamine on the inside, it makes sense that we would also want to minimize the presence of allergens on the outside. Just as you would avoid eating certain foods that you are allergic to, it makes sense that we would want to keep our homes clear of allergens such as dust and dander that can trigger symptoms. However, we don't want to substitute being allergy-free for breathing in cleaning chemicals. Once again, citrus is your solution--literally!  Citrus cleaning solutions are marvelous choices for cleaning and freshening your home. Check out my previous blog for some great suggestions on how you can easily make your own.

We here at Florida Fruit Shippers are proud to be your allies throughout allergy season. You can be sure our citrus is the freshest and most vitamin-packed on the planet. So breathe easy...we've got you covered! 

Sources:

Allergy Season in Florida (2025) - Allermi

Vitamin C for Allergies: Effectiveness, Uses, and Precautions

How to Know if it’s Allergies or an Illness | American Lung Association

15 Foods That Fight Spring Allergies | Prevention

Studying the Effects of Vitamin A on the Severity of Allergic Rhinitis and Asthma - PubMed

14 Medications to Avoid Mixing With Grapefruit

Blood Orange Moon

 

The middle of March, 2025 marked a very rare occasion: The Earth, Moon, and Sun all lined up in a perfect row and the Moon passed into the darkest part of the Earth's shadow, or umbra, thereby causing a total Lunar Eclipse. Because of the reddish-orange tint that the moon takes on as an effect of the eclipse, it is often referred to as the Blood Worm Moon. Since it is the last full moon of winter, it is believed that the unusual light beckons the worms back up to the surface, much to the feasting delight of birds who are beginning to think springtime thoughts about making babies and building nests. Perhaps this blog writer is a bit biased, but to me this Blood Worm Moon looks exactly like a delicious Blood Orange floating in the sky.

The Moon, Citrus, Water, and You

Other than resembling a gigantic blood orange during a total Lunar eclipse, what else do oranges--and other citrus fruits--share in common with the moon? 

It is well documented that the moon's phases, which cycle every twenty-eight days, align with our own. The most well-known of these alignments is the effect of these phases on the tides (and fishing), but there is also evidence that the moon phases influence everything from hair growth, anxiety versus calmness, menstrual cycles and reproduction, sleep hormones, spiritual insights, and much more. Given that the moon directly impacts the gravitational pull of the tides, it is not a farfetched leap to conclude that our bodies, which are up to 75% water, are affected as well. When we align ourselves to the physical effects of the moon, we can be happier and healthier.

It follows then that staying hydrated is key, and hydration doesn't just mean drinking more water. Studies have shown that the key to keeping your cells hydrated is to eat hydrating foods like oranges and grapefruits, since they also contain electrolytes and minerals which help maintain a healthy water balance in your body. Containing almost ninety percent water, citrus fruits are the perfect nourishment for your thirsty, moon-influenced cells.

Eat Light When the Moon Is Bright

Many spiritual traditions also align their food choices to the phases of the moon. In 2025, the Hindu festival of Holi coincided with the Blood Moon, and thus was considered particularly auspicious. Holi, also called the Festival of Colors, offers feasts of colorful foods with an emphasis on the sweet and sour. Not surprisingly, then, citrus is a major part of Holi repasts. 

Pagan traditions advise that the days following the full moon are ideal to load up on citrus intake. Eating fresh and light as the moon begins its waning journey will help to fortify and cleanse your system for the darker, more introspective days ahead with the new moon.

Giving Citrus for the Lunar New Year

Another major world tradition in which both citrus and the moon play central roles is the Chinese Lunar New Year, which was just celebrated in mid-February. Centerpieces of oranges and tangerines with a money envelope, like the picture above, are standard home decorations during this time of the year.  You might even see a large pomelo or grapefruit in the arrangement. As it turns out, the Mandarin Chinese word for tangerine sounds phonetically like "luck," and the word for orange sounds a lot like "wealth." the color and shape of these fruits is also meaningful; think of balls of gold just rolling in! The yellow grapefruit is believed to protect that wealth and ward off evil spirits. It also resembles the power, wisdom and potential of the moon.

We like to say that eating freshly picked citrus is like putting some sunshine in your mouth, but now we can see that it's also directly connected to the moon. Truly, eating an orange, tangerine, or grapefruit every day is a cosmic habit of celestial proportions. So, go ahead--put a little moonlight in your mouth!

Sources:

Don’t Sleep on This: Total Lunar Eclipse will Bring Blood Moon March 13-14 - NASA

Does The Moon Affect Humans?

The 8 Moon Phases & How They Affect Your Body & Mind

17 Fruits Highest in Water

Holi | Description, Holiday, Colors, Stories, & Facts | Britannica

100+ Holi Recipes – Snacks, Sweets, Drinks and Main Course!

Cooking With The Moon Phases | Rachel Patterson

Why Citrus Fruit Is Lucky for Lunar New Year

Working Out with Oranges

 

We all know that oranges--along with their cousins honeybells, tangerines and grapefruit--are superfruits that boost our nutrition. But did you know that they are also great for working out?  With springtime around the corner, we want all the support we can get to get back in shape and ready for the warmer weather. In this blog we'll look at some great ways that these superfruits can be a great asset to our fitness goals.

Before Your Workout 

A lot of us struggle with the question of if we should eat before exercising, what to eat, and when. Whether you run, walk, lift weights, or do yoga, we don't want to eat too much and feel sluggish, but we don't want to feel hungry and undernourished, either. Enter citrus! Having a single orange, honeybell, or tangerine about thirty minutes before working out has a number of benefits. At only 65 calories, it provides both natural sugars and hydration, which offers fast energy, water, and electrolytes without packing in unnecessary calories. Forget the sports drinks; a navel orange is nature's perfect way to give you all you need. In addition, the high vitamin C content of citrus is an essential component of collagen production, which is timely in terms of the collagen that will need to be rebuilt after the exercise-induced micro-tearing down of muscle fibers. A bonus: these benefits from eating an orange right before your workout, combined with the potassium found naturally in the fruit, will result in less soreness afterwards.

After Your Workout

If you've had a particularly strenuous workout, eating an orange right afterwards and drinking a large glass of water is a smart choice. Vitamin C is especially important, and if you didn't eat an orange before your workout, then it is that much more critical to consume an orange afterwards to get that collagen repair going as soon as possible. Likewise, the natural carbohydrates in citrus help restore depleted energy, and the fiber helps retain water in your cells as well as add as much hydration as possible.

As Your Workout

As delicious as oranges are to eat, they are also great to work out with! When you go for a walk, take a palm-sized orange (tangerines work well for smaller hands) and toss it up in the air slowly from one hand to another. Not only is this a fun way to spice up a stroll, but it is fabulous for hand-eye coordination, proprioception, and communication between the right and left hemispheres of the brain. Combined with the boosted blood flow from walking, this fun exercise is as good for brain fitness as it is for the body. 

Want a team sport? Consider the "Moving Oranges" game: you will need ten oranges and four hula hoops. Put five oranges on each side of the playing space, inside a hula hoop. Put an empty hula hoop next to the one with the oranges. Each player has to bend down and pick up an orange using only their knees, then walk the orange over to the other hoop and deposit it inside. The first player to get all five oranges into the opposite hoop wins. Note: this game is not recommended for someone with bad knees. 

Of course, you can simply toss an orange back and forth to someone for an easy recreation break. However, if someone gets hungry in the midst, your "ball" might be devoured...and we can't say we'd blame them.

So, stock up on oranges and let's get in shape for spring!

SOURCES:

Oranges - The Complete Athlete Guide

To Eat Orange Before Or After Workout? Which Should Choose?

Is It Good To Eat Oranges After A Workout

Fitness Stuff #276: Eat an orange before a workout, you will experience less muscle soreness and they help you stay hydrated.

Working Out After Eating: Should You Do It? - Fitness Oriented

7 Foods You Should Be Eating Before A Workout (And 4 You Shouldn't) Slideshow

Oranges and Bodybuilding: The Surprising Benefits of This Common Fruit - Muscle Growth Expert

Pass the Orange Game | Skills Converged

Minute to Win It: Moving Oranges Game

Want to Sync the 2 Hemispheres of Your Brain? Neuroscience Says to Do This Daily (It Only Takes 4 Minutes)

Citrus for Galentine's Day!

Happy Galentine's Day! This spinoff of Valentine's Day, celebrated on February 13, was invented in 2010 by comedienne Amy Poehler during an episode of her award-winning sitcom Parks and Rec. In Season Two, she hosted a "Galentine's Day" brunch, and the made-up tradition quickly became official. It seems that a real celebration honoring the many merits of female friendship was something that many of us were longing for, and it's no wonder: Friendship love has many health benefits!

Gal Pals Live Longer, Love Stronger

While friendships between any combination of gender identities are important to our health and well-being as social animals, research has shown that this is especially true of platonic female and female-identified friends. Biologically speaking, this may be because women release more of the "love hormone" oxytocin, which can counteract stress and promote relaxation and feelings of ease and belonging around others. When a woman feels close to another woman, oxytocin flows. Since stress is the leading cause of disease and shortened lifespan, it isn't a stretch to say that these friendships are great for our health. 

But why women in particular? Don't men produce oxytocin as well? They do indeed--but in this case, nurture wins over nature--at least in our current culture.  Women are traditionally raised to connect with others, to share, and, well to nurture. Unfortunately, most men are conditioned to do just the opposite: they are encouraged to be self-reliant, tough, and non-emotive. As we learn and evolve and as gender fluidity becomes more the norm, however, this model is slowly dissolving, and men can also reap the health benefits of close friendships. 

We can also get support from the foods we eat to boost our oxytocin levels and maximize these friendships. As it turns out, citrus is the key!

Citrus Boosts Oxytocin Levels

The key nutrients needed for maximum oxytocin levels in our body are Vitamin C, Vitamin D, magnesium, and healthy fats such as olive oil, salmon, avocados, eggs, cheese, and chia seeds.  Of these four, citrus fruits are loaded with Vitamin C--they contain one of the most bioavailable forms of Vitamin C in all of nature--and they also have a respectable amount of magnesium. While they aren't that high in Vitamin D, it turns out that Vitamin C significantly increases the uptake of Vitamin D from other foods. Citrus also enhances your overall mood due to its uplifting fragrance and effect on increasing serotonin levels, which is also good for your health. Citrus is high in fiber, which makes you more regular and thus less irritable--all beneficial for fostering real friendships. Add to that the immune-boosting properties of these superfruits and you are sure to be in peak health to go out there and make genuine connections with present and future friends. 

Not sure which citrus fruits to pick? Go for a sampler like a Grove Basket, pictured above.

Galentine's Brunch

Putting all of this information together, it makes sense that a great way to celebrate Galentine's Day is by enjoying a brunch that features oxytocin-rich foods. Imagine a mouthwatering spread replete with cheese and avocado omelets and citrus parfaits. You can make an easy grapefruit parfait, pictured below, using ruby red grapefruit, vanilla yogurt, and a drizzle of honey or a dash of chia seeds on top, if desired. Substitute oranges, mandarins, or create a trio of these three for some variety. You can also make citrus-infused water with filtered water, orange slices, and mint sprigs for a delicious and artistic way to hydrate while spending precious time with your beloved besties! 

Whether you're single, hitched, male, female, or nonbinary, Galentine's Day is a commemoration of true friendship love for everyone. Celebrate it the healthy way with citrus--after all, citrus is love! :-)

Sources:

Why Galentine's Day is an important celebration of female friendship

The Importance Of Female Friendships | The Well by Northwell

Oxytocin: The love hormone - Harvard Health

Oxytocin in Males: How the Love Hormone Works in Men | Good Health by Hims

How to Boost Oxytocin: Foods that Increase It | Well Wisdom

Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review - PMC

Super Delicious Orange Infused Water - Savory Thoughts

Honeybells: Healthier Snacking for Your Teen

The other day, I walked into my fifteen-year-old son's room and beheld a sea of wrappers on the floor: fruit snacks, cookies, chips, chocolate bars, sour candies, snack muffins...it was a veritable ocean of unhealthy, overprocessed, over preserved snack foods and confections that would make any reasonably healthy adult's stomach overturn. Benny is a bottomless pit, and while it would seem that this endless intake of junk would have deleterious effects on his health, he somehow has boundless energy and appetite. Thankfully, he also eats balanced and nutritious meals; but no matter what I do, the vending machines and grocery store snack and candy aisles have an irresistible allure to his snacking urges. As he grows, these snack habits will be sure to negatively impact his health and vitality. Like most parents, I want my children to crave better food choices, but how?

Teenagers and Nutrition

While it may seem as if teenagers are a bit like tiger sharks--you know--they can eat anything and be just fine--good nutrition is as important during this phase of life as it is in any other. In fact, in some ways teens are more at risk of being nutritionally deficient because junk food is habit-forming. They are bombarded with junk food at every turn, and advertisers capitalize on this by making unhealthy foods attractively packaged and promoted to appeal to all the things teens hold dear, from appearing cool to getting instant boosts of energy (that don't last).

But teens are in a stage of very rapid growth and metabolism, so while junk food can add the calories they need, it is almost always at the expense of the critical nutrients necessary for brain health, muscle and bone development, and sustained energy. To make matters worse, the habit-forming nature of junk food can last well into adulthood, setting the stage for lifelong and progressive health dysfunctions.

A Suprise Delivery

It's Honeybell season, and when a surprise gift delivery of these sweet and juicy treats came to my door from Florida Fruit Shippers last week, my impulse to share them was immediate. "Benny!" I called out to him as I opened the box. "Look what just arrived! You have to try one of these!"

He ambled over to the box, taking a moment to admire the splash of vibrant, bulbous, golden-orange shapes nestled in crinkly green wrapping paper:

"What interesting looking oranges," he observed.

"Actually, they aren't oranges," I corrected him knowingly. "They are called Golden Honeybells, and they are a type of mandarin orange that are in season now.  They are similar to, but not quite the same as Classic Honeybells, which are cross between a tangerine and a Duncan grapefruit. The classic ones will be in season in about two weeks. They are also called Honeybell Tangelos, since 'pomelo' is another name for grapefruit. There is another type of Honeybell too, called Baby Bells, which are cute mini versions of the Classic Honeybells."

Benny listened with interest, surely impressed by my considerable expertise in pomology. He then picked up one of the pomelos almost tenderly, marveling at its unique shape with a "honeybell" crown, the firm, colorful, porous skin, and its perfect, palm-sized dimensions:

After a moment of reflection, he picked up a second one, and I rejoiced: he's interested! Snack win! But instead of his usual hand-to-mouth pattern of eating anything, well, edible, he said, "Check this out, mom." 

And then he did this: 

"Stop, son!" I pleaded with him. "Those aren't your everyday citrus! Those are HONEYBELLS. You can't get them just anywhere, and they are only in season for a couple of short months. They are NOT to be juggled, thrown, or in any way played with, young man!"

"Well, what am I supposed to do with them, then, mom?" His question was almost innocent.

"Here's an idea, son: Why not EAT them?"

He eyed them curiously. "Okay, I'm game." He opened his mouth:

"Wait!" I exclaimed as he raised the entire fruit to his mouth. "You have to peel them first, silly."

Benny rolled his eyes. "Auuuuughhh! That's why I don't eat a lot of citrus fruits, mom; they're way too much work to peel."

"Just try, son. Honeybells are different than most other citrus types. They are very easy to peel."

Sure enough, it took little effort for him to get the sweet edible inside of the Golden Honeybell out of its "wrapper," so to speak. We didn't waste the peel pieces: they were divided between the compost bin and my saucepan for a quick and easy aromatherapy treatment for our home. About five seconds later, the entire fruit was consumed by a surprised and happy teenager. "MMMMM! Those are delicious!" He exclaimed. "Can you put them in my lunches this week?"

"By all means," I beamed, savoring the sweet moment. After all, instead of junk food, my son was now craving a new nutrition-packed snack replete with Vitamin C, flavonoids, fiber, and antioxidants! "Dap me up, son," I said with hand raised (for those without teenagers, this is the new term for a sort of angled high five that makes an especially loud sound). He raised his hand and as our palms met, my hand got stuck. "Oh, sweetheart, you are going to need to wash your hands. Honeybells are super juicy and full of natural fruit sugars, and it made your hands sticky."

"No need, mom. I've got it," he replied reassuringly, and simply licked all of his fingers and wiped them on his shirt. I stifled a protest...after all, my teenage son now loves Honeybells, and that's a major nutrition (and parenting) win. 

SOURCES:

Healthy Eating for Teens: What You Need to Know

What Causes Fast Food Addiction and How Can I Break It?

Citrus Fruits: Nutrition, Health Benefits, Risks, and More