For years, dietitians have championed the health benefits of these fruits’ star vitamin: C. Although getting enough C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. “Normal blood levels of vitamin C are absolutely critical for optimal immunity,” says Simin Nikbin Meydani, DVM, PhD, a professor of nutrition and immunology at the Friedman School of Nutrition Science and Policy and Sackler Graduate School at Tufts University. And new research conducted at Purdue University has revealed that the C in citrus juices may boost your body’s absorption of the cancer-fighting compounds in tea. But bear in mind: Your body doesn’t store vitamin C, so you need to replenish your supply every day. You’ll get a day’s worth in one orange or grapefruit, 6 ounces of orange juice, or two clementines.   Citrus season is in full swing now through the beginning of spring.   Search for extraheavy fruits–more weight means more juice and additional nutrients. Then, eat them out of hand or prepare one of these delicious desserts, each of which supplies a serving of sunshiny citrus goodness.

Tangelo Tiramisu

Like clementines, tangelos are virtually seedless, making them a great snacking fruit. Minneola, a popular variety, has deep red-orange skin and a knobby projection at the stem end; one fruit also fulfills an impressive 80% of your daily folate need. In the kitchen, a small, serrated knife is the best tool for peeling and sectioning the fruit.   TIME: 25 MINUTES + CHILLING TIME   SERVINGS: 6   6 Minneola tangelos (2 1 4 lb) 1/3 c sugar 1/3 c fat-free cream cheese, softened 1/4 c mascarpone cheese 1 pkg (3 oz) ladyfingers (about 12)  

  1. REMOVE peel and white pith from tangelos and cut sections from membranes. Place sections in medium bowl. Squeeze juice from membranes into small bowl.  
  2. BEAT sugar, cream cheese, and mascarpone until smooth in medium bowl.  
  3. SPLIT ladyfingers lengthwise in half. Pour half of the tangelo juice into pie plate or shallow dish. Dip flat sides of half of the ladyfingers into juice. Arrange flat-side up in 8" x 8" baking dish. Spread half of the cheese mixture over top and cover with half of the tangelo sections. Repeat with remaining juice, ladyfingers (place flat-side down on fruit), cheese mixture, and fruit. Cover with plastic wrap and chill 2 to 24 hours to allow flavors to blend.   NUTRITIONAL INFO PER SERVING 237 cal, 6 g pro, 35 g carb, 3 g fiber, 10.5 g fat, 5 g sat fat*, 56 mg chol, 101 mg sodium  
  • Limit your total day’s sat fat intake to less than 10% of total calories (about 17 g for most women).

Clementine and Grapefruit Compote

Clementines are a type of mandarin orange. Virtually seedless and supereasy to peel, they’re perfect when you’re on the go. Two fruits pack a day’s worth of vitamin C for just 70 calories. Here, they’re paired with ultrahealthy grapefruit in a refreshing compote that can be served as a dessert, salad, or sweet salsa.   TIME: 20 MINUTES   SERVINGS: 4 (3 CUPS TOTAL)   4 clementines 2 grapefruits Grated zest of 1 lime 3 Tbsp honey  

  1. REMOVE peel and white pith from clementines and grapefruits and cut sections from membranes into large bowl. Squeeze juice from membranes over fruit. Add lime zest and honey and mix gently.  
  2. SERVE in small cups or bowls and top with additional lime zest, if desired.   NUTRITIONAL INFO PER SERVING 143 cal, 2 g pro, 38 g carb, 7 g fiber, 0.5 g fat, 0 g sat fat, 0 mg chol, 1 mg sodium

Orange and Pear Crisp

Eating sweet oranges–one of the most popular fruits in the world–may lower your risk of rheumatoid arthritis, ulcers, and lung cancer. Oranges contain an anti-inflammatory compound called hesperidin, which lab studies indicate may help lower cholesterol.   TIME: 55 MINUTES   SERVINGS: 8   1/2 c all-purpose flour 1/4 c + 2 Tbsp granulated sugar, divided 1/4 c packed brown sugar 1/4 c cold trans-free margarine, cut into sm pieces 8 med seedless (navel) oranges 2 lg pears (1 lb), peeled, cored, and cut into 1 1 2"-2" chunks 1 Tbsp cornstarch 1/4 tsp freshly grated nutmeg  

  1. PREHEAT oven to 400°F.  
  2. COMBINE flour, 1/4 cup of the granulated sugar, and brown sugar in food processor. Add margarine and process until crumbly.  
  3. REMOVE peel and white pith from oranges and cut sections from membranes into large bowl. Squeeze juice from membranes over fruit. Add pears, cornstarch, nutmeg, and remaining 2 tablespoons sugar. Mix gently. Spoon into eight 6-ounce ramekins or an 8" x 8" baking pan. Sprinkle with flour mixture. Bake individual ramekins 15 minutes and square pan 30 minutes or until golden brown.   NUTRITIONAL INFO PER SERVING 227 cal, 2 g pro, 46 g carb, 5 g fiber, 4.5 g fat, 0.5 g sat fat, 2 mg chol, 46 mg sodium

Broiled Red Grapefruit with Pomegranate Syrup

Pink and red grapefruits get their hues from lycopene, one of the most potent anti-cancer carotenoids. Adding a rich pomegranate syrup–packed with anthocyanins–gives an extra health boost.   TIME: 35 MINUTES + COOLING TIME   SERVINGS: 4   1 c pomegranate juice 1/4 c + 2 Tbsp sugar, divided 2 red grapefruits, peeled (white pith removed) and each cut into 4-6 round slices  

  1. COMBINE juice and 1/4 cup of the sugar in small saucepan. Bring to a boil, reduce heat, and simmer, stirring occasionally, 20 to 25 minutes or until reduced to 1/3 cup. Cool to room temperature.  
  2. PREHEAT broiler with rack about 4" from heat.  
  3. ARRANGE grapefruit slices in single layer in large baking dish. Sprinkle with remaining 2 tablespoons sugar. Broil 6 minutes or until grapefruit is flecked with brown. Arrange on serving platter or individual plates and drizzle with pomegranate syrup.   NUTRITIONAL INFO PER SERVING 144 cal, 1 g pro, 37 g carb, 1 g fiber, 0.5 g fat, 0 g sat fat, 0 mg chol, 8 mg sodium