12 ways to use citrus fruits to boost your wellbeing this winter

From the satsumas in our Christmas stockings to lemon slices in comforting cups of tea, citrus fruits lend their scents and flavours to many winter recipes and traditions. Once a symbol of luxury that brightened the bleak midwinter, they’re now recognised as powerful parcels of goodness that can benefit our physical and mental wellbeing.

Here are 12 ways to squeeze the most out of them…

1.Snack on a satsuma to see off a cold

By eating one easy peeler, you’ll have consumed half the daily recommended amount of vitamin C. “All citrus fruits are rich in this powerful antioxidant, which helps protect our cells by fighting off winter bugs and supports the production of collagen to benefit skin, cartilage and bones,” says Hannah Whittaker, a registered dietician and spokesperson for the British Dietetic Association.

Satsumas, tangerines and clementines – all varieties of the mandarin orange – contain similar amounts of vitamin C, while a large, sweet orange or grapefruit can deliver three times as much. Freshly squeezed citrus juice is also rich in this essential nutrient, which not only aids the absorption of iron from foods such as red meats and leafy greens but may also neutralise some of the inflammation caused by alcohol.



2. Eat the pith for a fibre fix

Don’t worry about peeling off the pith when eating citrus fruit. Not only is the stringy stuff
a great source of vitamin C and pectin, a form of soluble dietary fibre that aids digestion and helps maintain healthy gut bacteria, but it also contains flavonoids (plant compounds) linked to improved memory and a reduced risk of dementia.

3. Save lemon halves for a greener cleaner

Before you throw out juiced lemon halves, does anything need cleaning? Lemon juice is astringent, antibacterial and anti-fungal, so it can be used to clean your kitchen, degrease oven trays, deodorise dishwashers and blitz bathroom mould while filling your home with an energising scent. Cut lemons can be rubbed directly onto taps and ceramic basins (although avoid acid-sensitive granite and other stone surfaces).

You can also gather leftover peel of any citrus fruit in a lidded jar and steep in distilled white vinegar for a week or two. Strain into a spray bottle and you’ll have a zingy chemical-free household cleaner for de-ponging chopping boards and freshening up fridges.



4. Apply neroli oil to soothe stressed skin

The intoxicating sweet-sour fragrance of this essential oil, extracted from the flowers of the bitter orange subspecies amara, can induce feelings of calm, while the oil can soothe stressed-out skin. “It’s antibacterial, so it can guard against breakouts of spots and is also deeply hydrating,” says Arabella Preston, co-founder of Votary, which uses the oil and flower water extracted from neroli blossoms in facial oils and serums.

5. Try orange oils for sounder sleep

If you want to improve your sleep, try putting a couple of drops of bitter orange oil on your pillow. A recent study found that post-menopausal women who inhaled two drops daily of essential oil extracted from the rind of bitter oranges – also known as sour orange, Seville orange or marmalade orange – reported better sleep, thanks to the oil’s sedative effects.



6. Preserve the peel for a sweet treat

Candied peel has become a festive staple due to its starring role in Christmas puddings and mince pies, but is delicious throughout winter. The homemade version beats shop-bought for its vibrant colour and flavour; it’s also a great way to reduce food waste after juicing citrus fruits.

Candied peel involves paring, chopping, boiling, stewing and cooling. Carry this out patiently and you’ll reap the benefits of a calmer mind, a fragrant kitchen and a pantry full of nutrient-rich sweet treats.

7. Make marmalade to spread the love

Gift a jar of homemade marmalade and you’re giving more than a breakfast condiment. Jane Hasell-McCosh, founder of the World Marmalade Awards, believes the most powerful ingredient of the citrus-based preserve is love. “It’s the care that people put into it,” says Jane, whose Cumbrian festival, now in its 19th year, has raised hundreds of thousands of pounds for hospice care and led to friendships across the world.

“In my experience, people often make marmalade with others: parents, children, friends,” she says. “It’s a joyous opportunity for human interaction.” To enter in 2024, visit dalemain.com.



8. Go red to amp up your antioxidants

Choose red citrus varieties, such as blood orange and ruby red grapefruit, for greater antioxidant power. Epidemiologist and gut-health expert Professor Tim Spector has described blood oranges as a favourite fruit because they’re so rich in anthocyanins.

These plant pigments, which are behind the reddish colour, reduce a damaging process in the body called oxidative stress, helping to prevent high blood pressure, strokes, cardiovascular disease, cancer and dementia. Check with your doctor before eating grapefruit of any colour if you’re on medication, as it can make some drugs more potent.

9. Sip a bergamot brew to ease anxiety

That restorative cuppa may be especially effective if you brew it with Earl Grey. The bergamot oil that gives the distinctive tea its fragrance, extracted from the bergamot orange tree – a hybrid of lemon and bitter orange – may help reduce stress and anxiety, according to a 2017 study in phytotherapy research.

10. Zero in on the zest to max out on minerals

Before peeling that clementine or juicing lemons, grate or pare off the zest. It’s rich in vitamin C and contains potassium, calcium, zinc, selenium and magnesium.

Rachel de Thample, author of Winter Wellness, suggests drying out strips of zest for a few days, then storing it in a jar. “Use it in teas, baking or salads,” she says. “Fermenting increases the vitamin C content, so I love to put it in kimchi.” Use unwaxed fruits or remove wax with a vegetable brush first.



11. Spritz sweet orange oil for a happiness hit

The joyful experience of holding a freshly peeled orange to your nose isn’t just the anticipation of a snack. Citrus rind is rich in limonene, a chemical that may lower anxiety and depression. Sweet oranges have one of the highest concentrations of limonene, explaining why some people call its essential oil “happy oil”. Add to a diffuser or mix with cooled boiled water in a spray bottle for an instant hit.

12. Add a seasoning squeeze to balance out flavours

“A squeeze of lemon is like a squeeze of sunshine on the plate,” writes Bee Wilson in her book The Secret of Cooking, describing lemon as the essential seasoning that “will make everything you cook taste instantly more delicious”. Its acidity is particularly welcome at a roast lunch or dinner, balancing the salty richness of the roast and all its accompaniments.