I recently contacted you with thanks for the info on the Ambrosia apple.  I see you will be on a program regarding a change in diet and I wanted to share this with you:    

My husband, who has high blood pressure and high cholesterol, is no longer demanding potato chips or ice cream and cookies as an evening snack – he is quite content with a bowl of sliced apples (Ambrosia, of course!), sprinkled with some organic walnuts (and a few black grapes, if I can get them!).

I want to thank you for providing a source of good nutrition – and taste that can replace the craving for unhealthy, fat and sugar-laden items.  Thanks to your newsletters, I can go into my store and request these items by name – and they are glad to order them.

Beyond the positive feedback (that we all thoroughly enjoyed!), buried in this reader's comments is an important message relating to requesting specific organic items at your market.

Over the years, our shopping experience has become more impersonal.  In some stores, it's hard to find the produce manager to ask for certain items.  But, from our many discussions with produce managers, we know that your requests for specific items do influence what items they carry.  And some produce managers tell us that they are delighted to receive your requests.

So we encourage you to find the produce manager (or produce staff members) at your market and to request the specific organic items you'd like to have available.  In some cases, you may have to be persistent to get your message across.  But in the end, your power as a consumer to influence what your market carries will prevail.

And, as always, you can email us and we'll help you find the specific items that you are looking for (newsletter@goodnessgreeness.com).

Citrus season is here

As the weather turns cold and stormy, and the winter blues start creeping in, the fresh organic citrus season begins to hit full stride.  Starting in December and continuing through March (or later), you can get a delightful selection of fresh, tasty and nutritious organic citrus fruit from Goodness Greeness.

Starting this week, you'll find "a ray of sunshine" in organic citrus at your local market, including:

Satsuma mandarins
Navel oranges
Sunburst tangerines
Honey tangerines
Ruby red grapefruit
Meyer lemons
Limes

The Satsuma mandarins are available in 5# gift boxes and all of these items are available "loose", usually sold by the pound.

We get our citrus from certified organic growers (some of whom practice bio-dynamic methods) primarily from Florida and California.  (Despite the hurricane damage in Florida this year, the supply from our growers in Florida is surprisingly good.)

A note on varieties

There are many varieties of citrus and you may be confused by the many choices at your market.  Here's a quick look at some popular varieties:

Navel oranges - These are larger oranges, deep yellow to orange.  They are best for eating (not juicing).  They're easy to peel and section.

Satsuma mandarins - Have a juicy, sweet flavor, are low in acid and have almost no seeds.  They are a good choice for your kids because of the mild flavor.

Honey tangerines - An easy to peel variety with rich red flesh that is honey sweet and juicy, with a pleasant fragrance.

Sunburst tangerines - Bright, deep orange skin.  Sections have a sweet, rich flavor.

Ruby red grapefruits - Medium to large size.  Sections have a pink to reddish tinge.

Give your immune system a boost

A healthy lifestyle, starting with diet, is one of the best ways to boost your immune system.  Nutrient-rich foods, like citrus, help to strengthen the immune system.  One short term benefit of using fresh citrus in your diet is that the nutrients in citrus help your body fight off colds and flu.  In the longer term, these nutrients can help to combat cancer, heart disease and (potentially) Alzheimer's disease.

What are the nutrients in citrus fruit that provide these benefits?  The  nutrients in citrus fruit include folate, flavonoids, vitamin C, vitamin B6 and potassium and magnesium.  Here are some details:

1. Folate:  Folate is essential for a healthy immune system. Lack of folate is the most common vitamin deficiency for adults.  Folate can help lower homocysteine levels in the blood.  Homocysteine may contribute to inflammation and has been shown to be related to coronary heart disease and cognitive impairment associated with Alzheimer's disease, when high levels exist.  Also, lower intake of folate as an adult has been associated with certain types of cancer.

2. Flavonoids:  Flavonoids are powerful anti-oxidants and anti-inflammatory substances that occur in certain plant foods.  Flavonoids may help in the fight against cancer, heart disease and other serious health problems.

3. Vitamin C:  One of the most powerful antioxidants, vitamin C is key to the immune system's ability to fight common illnesses such as colds and flu. Vitamin C also helps neutralize free radicals that can cause cell and tissue damage that could lead to diseases, including cancer and heart disease.  Researchers report that people with low vitamin C intake (less than 50 mg/day) appeared to have approximately twice the cancer risk, compared to people with higher (greater than 100 mg/day) vitamin C intake.

4. Vitamin B6:  The immune system needs vitamin B6 to function effectively.  It helps maintain the health of lymphoid organs that make white blood cells, which fight infections.  Studies show that a vitamin B6 deficiency can decrease antibody production and suppress immune response.

5. Potassium and Magnesium:  These nutrients play an important role in our cardiovascular health by dilating the arteries.  Higher potassium and magnesium intake have been associated with lower blood pressure and reduced risk of stroke, especially as part of a lower-sodium diet.

Treat yourself and your family to fresh and tasty organic citrus and, while your are enjoying it, you are giving your immune system a real boost.

Contact us

You can find a nice selection of organic citrus as well as a rich variety of organic fruits and vegetables from Goodness Greeness at your local market.

Email us at newsletter@goodnessgreeness.com if you can't find them and we'll help you locate them.

Past issues online

As you know if you've been reading this weekly newsletter each week, there is a lot of information provided on organic fruits and vegetables, their nutritional qualities, availability, shopping and preparation tips, as well as some recipes. 

You can now access most of the past issues of Organics for you on our web site (www.goodnessgreeness.com).  Click on the Newsletter link at the top of any page on the site.  There you'll find a quick index to most of the past issues.