I consider lemons a cleanser, purifier, rejuvenator, and detoxifier, especially for the liver, as they help in fat metabolism. These functions come mainly from their astringent qualities, supported by high vitamin C and potassium levels. Like other citruses, lemons contain calcium, magnesium, and phosphorus, but most of these minerals are present more in the white part of the rind and in the pulp. Lemon juice is used in salads and, more for its biochemical behavior, in cutting fats and oils (even in dishwashing liquid). It is more often used diluted in water as lemon water or lemonade (with sweeteners) than as a separate beverage, because its sour flavor limits its straight use. Lemon peel tea can be drunk after a meal as a digestive acid.
Limes. Limes are like minilemons in terms of nutritional content. Limes helped save the British sailors (“limeys”) from scurvy by means of their vitamin C content. This little citrus is not as prevalent in our culture as many others; however, it is used commonly in alcoholic or refreshment drinks, as it is not quite as sour as lemon.
Oranges. Oranges are one of the most commonly used fruits in the United States. As orange juice (OJ), they are popular as a breakfast drink. One orange can give us our minimum vitamin C requirement of 65 mg., and one glass of OJ provides about 125 mg. Oranges’ high potassium and good calcium levels are also helpful. Actually, oranges contain almost all the vitamins and minerals, at least in modest amounts. Since people can daily consume more oranges, as juice or fruit, than the other citruses, we are able to obtain higher vitamin C levels with OJ, often the drink for the common cold. Oranges also have more vitamin A, as beta-carotene, than other citruses, which may help fight infections and protect us from cancer by supporting our immune system.
Melons
| Cantaloupes |
Honeydews |
| Casabas | Watermelons |
Melons are high-water-content fruits that grow on the ground in the heat of summer. Most are harvested in late summer; casaba and honeydew melons are more of an autumn/winter crop. When we are dry and thirsty in the summer, melons are a good answer. They are also high in calcium, potassium, vitamin C, and vitamin A as beta-carotene, especially cantaloupe and watermelon. Because of the high water and fruit sugar content of most melons, they are more easily digested than most any other food. For this reason, it is suggested that they be eaten by themselves to avoid abdominal gas and bloating, as fermentation may occur more easily when they are eaten with other, harder to digest foods. There are many varieties and colors of melons. I will discuss a few here—one red, one green, and a couple of orange ones.
Cantaloupes. Cantaloupes are very high in beta-carotene, a precursor of vitamin A. One-quarter of a cantaloupe may give up to 3000 IUs of A as well as about 30 mg. vitamin C; some Bs; potassium (about 250 mg.); a little calcium, magnesium, and phosphorus; and traces of iron, copper, manganese, and zinc.
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