Page 30 - EatingWell Special Edition Superfoods 2019

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Limes

In an animal study pub-
lished by the journal ARYA
Atherosclerosis, lime juice
and zest were shown to
decrease streaks found in
coronary arteries. These
fatty streaks are indicators
of plaque buildup and
cardiovascular disease.
Squeeze lime juice on cut
avocados, apples, bananas,
artichokes and pears to
keep them from turning
brown. Limonoids, a special
class of antioxidants in
most citrus, may help guard
against colon, lung, breast,
skin and stomach cancer.

•

Lemons

Lemons and other citrus are
rich sources of flavonoids.
The predominant flavonoid
in these fruits—hesperidin—
is credited with boosting
“good” HDL cholesterol and
lowering “bad” LDL cho-
lesterol and triglycerides.
There may be weight-loss
benefits too. A rodent study
examined the benefits of
lemon polyphenols—which
act as antioxidants and anti-
inflammatory agents—and
found they helped combat
weight gain in obese mice.
A squeeze of citrus also
brings out other flavors.
Add lemon to a soup or
sauce at the end of cooking
and you won’t detect the
citrus, but the taste will be
brighter and fresher. Soak
raw fish for several hours in
citrus juice, especially more-
acidic lemon or lime juice,
to “cook” the flesh. The
acidity firms up the proteins
in the flesh and turns them
opaque. Note that “cooking”
seafood in acid does not
eliminate the risk of food-
borne illness.

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