Grapefruit a Super Food

So I mentioned I'm loving organic grapefruits this month. Almost every week I get them fresh from the organic bazaar in Istanbul, Ferikoy (Note: to learn more about organic food in Turkey visit Bugday organization here). It's interesting that I didn't like the extreme tangy taste of grapefruits until I went to Kripalu (my fave yoga & wellness center so far), and a Dietitian there listed Grapefruits in his Super Food list, which helped me remember how nutritious they really are and the next morning and the others after that I started eating grapefruits, as most people in Kripalu were doing. Yes, it's really tangy, almost like a sharp bitter taste and some hidden sweetness in it, so it was difficult to get used to but I did it and now I love them. Organic tastes so much better and they have a sweet aroma. I eat the whole thing, including the pulp, except the thick outer skin. However, the skin and all can be used in marmalade making which I haven't tried yet, but thinking about it now...

It's funny that the latin name for grapefruits is citrus paradisi, meaning a citrus fruit that tastes like paradise. Maybe it did taste like paradise in the past with certainly less polluted soil and air, but I'm not sure it tastes like paradise nowadays, but it's certainly very healthy. These winter fruits were discovered in Barbados in the 18th century and are related to oranges, lemons and pomelo fruits, although some think they are a natural cross between an orange and a pomelo. Grapefruits come as pink/red inside or white (blond) inside and although there isn't a huge taste difference, there is a nutritional difference. The white ones are slightly higher in sugar, meaning they are slightly sweeter, and the pink ones are higher in Vitamin A and C, meaning they are much better for your eyes, skin and immune system. However, all kinds of grapefruits have at least some of it's nutritional qualities, so any grapefruit is better than eating none which you'll see why when you read the health benefits below. Also, try to eat the fruit rather than drinking just the juice because the juice will not give you the complete nutritional benefits. Grapefruit is a Super Food because of many goodies it provides for our bodies. Grapefruits:

- Help to fight against cold symptoms because of its high Vitamin C content.

- Help lower Cholesterol and may lower Triglycerides too. This seems to be because of the soluble fiber, pectin in grapefruit which helps the body to absorb less fat from foods.

- Help protect against some Cancers (especially, prostate, breast, lung, colon) because its ranked among the highest in antioxidants. Lycopene is one of the antioxidants found in grapefruits, also in tomatoes. It gives the fruit its pink/red color. Limonin is another one. These antioxidants/phytonutritients work against tumor formation in the body, helping to prevent cancer. Their antioxidant level also seem to stay active for 24 hours after consumption which is higher than some other foods with antioxidant activity. This means better protection against cancer.
- Also seem to help in detoxification of the liver which is the main organ that carries toxins in our body.
- They are low in calorie, high in fiber and nutritional value which means they are perfect snacks to add to a day that will keep you full and help you maintain a healthy weight.

However, I have to note that if you are using any type of medication for heart problems, or blood pressure issues DO NOT eat grapefruits or drink grapefruit juice until you consult your doctor or a Dietitian as some of these meds are affected by grapefruits.

To choose the one that tastes like paradise and has the most antioxidant activity: The fruits should be heavy for their size as this usually indicates that they feature thin skins and therefore a higher concentration of juicier flesh. Those that have overly rough or wrinkled skin or soft spots usually tend to be thick skinned and should be avoided. Choose the fully ripened ones.
Then for a creative tangy salsa, try mixing chopped grapefruit pieces with chopped avocado, chilli peppers and cilantro or parsley. Hey this is perfect for a Christmas theme inspired appetizer since it's green & red. So hope you go and choose some beautiful juicy grapefruits and join my Eat-A-Grapefruit-Every-Winter-Day Club:)

Would you like a Tangerine or Mandarin or Mandalina?

Tangerine, also known as Mandarin and Mandalina in Turkish is this very tasty citrus fruit, bigger than lemon and smaller than orange that come out especially in autumn and right now Bodrum is sparkling with orange lights from tangerine trees. It is grown on a citrus tree, Citrus reticulata, cultivated for its small edible orange-like fruits. End of October to November is the time for Tangerines. They especially smell and taste best picked right off the tree which I had the pleasure to experience this past week with some friends. See pictures.

What was interesting to find out that Tangerine also means a native of inhabitant of Tangier and it has originated in 1842, from tangerine orange  (1841) "an orange from Tangier,"  seaport in northern Morocco, from which it was originally imported to Britain. The place name is from L. Tinge . As a color name, attested from 1899. On the other hand, Mandarin which is supposed to be the same fruit is also known to have originated in China since Mandarin is the Northern Chinese dialect, spoken in and around Beijing and some places its called an Asian citrus fruit bearing lance-shaped leaves and flattish, orange-yellow to deep-orange loose-skinned fruit, some varieties of which are called tangerines. In the Chinese Empire, Mandarin was a member of any of the nine ranks of public officials, each distinguished by a particular kind of button worn on the cap. My favorite meaning: Mandarin is a person of standing and influence, as in literary or intellectual circles. So they all resemble each  other, possibly Morocco and China had some similar citrus trees that produced similar fruits and they were dispersed into our world in variety of kinds known as Tangerines and Mandarines and Mandalina.
And more interestingly and a quite amusing find is that there are about 18 varieties of Mandalina in Turkey which include names such as Nova, Okitsu, Satsuma, Ankor, Clemantin, Yerli, Fairchild, Minneola, Marisol and Ovari. Wow! Who thought of the name Ovari for a Tangerine:)) Hey would you like an Ovari?..:) Apparently, they originated in Japan in 1878 and I think the ones we picked and I'm eating right now are also Ovari kind and Satsuma kind, because this website says the Satsuma is very common in Aegean region of Turkey and they are in the same group as Ovari and both are seedless. Some great info in this Turkish website about citrus fruits, the varieties and where they come from and more: http://www.turuncgiller.com/

Well, in terms of nutritional value (of course I have to mention this since I am a Dietitian after all:)), these juicy fruits are a rich source of Vitamin A, which is important for eye, and skin health and it helps protect you from cancer. They're also good source of potassium, good source of vitamin C, which helps protect you from infections, helps to keep your skin smooth, heals wounds and cuts and helps to renew your red blood cells and repair them, and are good sources of soluble and insoluble fiber important for a healthy digestion and bowel. And 1 Tangerine is only 37 Calories! So you can eat many in confidence and increase the nutritional benefits. (Of course there can be slight variation in nutritional quality depending on if they are organic, which soil it grew with and what environment it grew in which is true for all foods we consume by the way!). Oh! Almost forgot, don't forget to get organic, you don't want to poison yourself do you, instead of protecting yourself with vitamins to fight the flu season! They also stay well in room temperature. If you have a yard full of these trees or actually they are like bushes, small trees, and can't possible eat them all before they fall of the trees or are bitten by worms or bugs you can try to add them to your cooking...For example, try to add peeled slices into salads, or vegetable dishes such as mixing it with cooked green beans and olive oil. You can peel the thin inside membrane or skin as well when adding to dishes but I recommend try it all natural, just peel the outside soft orange skin and pull apart the segments and add the segments to your dish. The skin and the inside membrane is full of fiber, both soluble and insoluble. You can eat the outside skin as well, you can cut it into small cubes and use it in marmalade or jelly making or in a marinade or you can zest it and add pieces of the skin to salads or dishes too.

Have a delicious and Tangy month:)