An autumn orange salad to fight off those nasty colds and flus!
Nutrition:
Oranges are known for their vitamin C content. Vitamin C is a water-soluble vitamin, a potent antioxidant that protects cells from damage and wards off colds and flus. The citrus familyâs (lemons, tangerines and oranges) main feature is its high amount of vitamin C. These fruits are ideal for the autumn and the winter to prevent colds and aid your wellbeing. One orange count as one of your five a day. Even 150 ml of orange juice counts as one of your five a day. However, orange juice doesnât have the same amount of fibre as the whole fruit. Another feature of oranges is the presence of an antioxidant called hesperidin, which helps lower high blood pressure and cholesterol. A study found that oranges can reduce the risk of cardiovascular disease. In addition, oranges contain no fat or sodium. They have a low energy value (60 to 80 kcal one orange). This is important for consumers who are concerned about putting on excess body weight. Finally, oranges can help to prevent anaemia, due to their vitamin C content. In fact, vitamin C increases the absorption of non-haem iron (found in plant foods). This is very important for vegans, as they have a higher risk of iron deficiency. Oranges, rich in phytochemicals and vitamin C are recommended for everyone and particularly those who have a low immune system and those with iron deficiency.
What You Need:
One orange
One fennel
A handful of olives
A handful of parmesan cheese
Method:
1. Cut your orange into chunks
2. Cut your fennel into chunks
3. Place your orange, fennel and olives into a bowl and mix
4. Add your parmesan cheese and mix some more
5. Top off with some olive oil
6. Serve!
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