That's Fit

Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Limes might not be first on the list of Super Foods but they are pretty darn super when you really consider their merits. Here are just a few.

• Limes bring out the flavor of other foods.
  
  

• They are an excellent source of vitamin C, which can attack the free radicals that can damage our healthy cells, reduce some symptoms of osteoarthritis and rheumatoid arthritis, and prevent the development and progression of atherosclerosis and diabetic heart disease. Vitamin C is also vital to the function of a strong immune system.
  
  

• They contain unique flavonoid compounds that have antioxidant and anti-cancer properties -- the more ripe they are, the better the antioxidant effects, in fact.
  
  

• In animal studies, compounds found in limes -- called limonoids -- have been shown to fight cancers of the mouth, skin, lung, breast, stomach, and colon.
  
  

• In some villages in West Africa where cholera epidemics have occurred, including a little lime juice during the main meal of the day supposedly protected against the contraction of cholera.
  
  

• Other research studies have found that a cell's cycle -- whether or not it divides or dies -- can be altered by lime juice. So can the special immune cells called monocytes.

Limes, at their peak from May through October, are grown on trees that flourish in tropical and subtropical climate. They can be both sour and sweet -- the sweet kind is not available in the United States -- and come in two general varieties: Tahitian and Key. The best lime is one that is firm and heavy for its size and of course, free of decay and mold.

Limes should have a glossy skin that is deep green in color, although they tend to yellow as they ripen. Kept at room temperature, limes will stay fresh for up to one week. Keep them in a refrigerator crisper, wrapped in a loosely sealed plastic bag, and you'll hang on to them for 10 to 14 days. Lime juice and zest -- the colored part of the peel -- can outlast this time frame. Just squeeze the juice into ice cube trays until frozen and later store them in plastic bags in the freezer. Store dried lime zest in a cool, dry place in an airtight container.

Limes, which produce more juice when warm and when rolled under the palm of your hand on a flat surface, contain just 20 calories a piece and are more useful than you may have ever imagined. Check out these quick serving tips.

• Place thinly sliced lemons, peel and all, underneath and around fish before cooking. Baking or broiling will soften the slices so that they can be eaten along with the fish.
  
  

• Combine lemon juice with olive or flax oil, freshly crushed garlic, and pepper for a light and refreshing salad dressing.
  
  

• Serve lemon wedges with meals as a salt substitute.
  
  

• Toss seasoned cooked brown rice with garden peas, chicken pieces, scallions, pumpkin seeds, lime juice, and lime zest. Yummy.
  
  

• Squeeze lime juice onto an avocado quarter and eat as is.
  
  

The Mayo Clinic suggests this lemon-lime fruit dip: Mix together 1/2 cup low-fat, sugar-free lemon yogurt, 1 teaspoon fresh lime juice, and 1 teaspoon lime zest. Serve with pineapple chunks, strawberries, diced kiwi, sliced bananas and grapes.

PCC Natural Markets suggests these lime recipes. Want some tropical fruit with lime dressing? Here's a good recipe. How about some cilantro lime rice? Take a stab at this dish. And from Epicurious -- "for people who love to eat" -- here's a whole bunch of lime recipes.