A powerhouse food is more than just a way to get the nutrients we need to live. Powerhouse foods may be up-and-coming, newly discovered foods. They may be foods that possess superpowers like helping prevent disease and helping us live longer. Or, they may have some other benefits beyond the basic vitamins and minerals.

Nutrition Low-Down

What do oranges do for you? What don't they do may be an easier question to answer. Oranges contain an arsenal of beneficial nutrients, the most famous being vitamin C. Just one orange contains all of the vitamin C you need in a day and then some. And because vitamin C is a water-soluble vitamin, which means your body gets rid of what it doesn't need, there's no problem with getting a bit more than your daily requirement. Vitamin C itself is quite the powerhouse. It helps our body tissue grow and repair properly which allows for proper wound healing. Vitamin C also acts as an antioxidant which means, among other tasks, it helps protect our body from outside toxins like cigarette smoke and pollution. I couldn't talk about a vitamin C-rich food like oranges without mentioning immunity. Vitamin C enhances our immune system, which can help our bodies fight infection. So, next time the sniffles start or you're feeling a bit run down, try peeling yourself an orange to get the Vitamin C boost your body needs to fight off infection.

What you can do with it

Beyond the obvious of just peeling and eating or squeezing and drinking, oranges can be used in a variety of ways. Try cutting one up and tossing with baby spinach and raspberry vinaigrette for a simple salad. Make a fresh cranberry relish by tossing a couple of chopped oranges, fresh cranberries, and a bit of sugar into a food processor for a few whirls. Combine finely diced oranges with some diced jalapenos, pineapple, and spices for a fruity salsa to serve with chicken or fish. In the mood for something sweet? Orange and chocolate make a surprisingly tasty combination!

Buying and Storing

Another good thing about oranges is they're available year-round! Navel oranges are at their peak over the winter months while Valencia's peak during summer months. When you're in the produce department, look for oranges with bright, firm skin that feel heavy. Avoid oranges that appear wrinkled, shriveled or bruised. Oranges can be kept out on the counter for a few days, but for longer storage, pop them into a plastic bag or the fruit drawer in your fridge.