For a whole variety of reasons, these sweet small citrus fruits may be dieter’s best buddy.

These bright and beautiful fruits are principles in kitchens everywhere. Cheap, simple to use, easy to shop, and easily available year-round, limes and lemons deliver a highly effective store of nourishment. They’re excellent sources of vitamin C, which is vital to almost every aspect of good health; it’s anti-inflammatory qualities, is essential to the efficient function of the immune system, and is an important and effective antioxidant. Vitamin C has also been proven effective in the prevention and treatment of rheumatoid arthritis and osteoarthritis. Additionally, both lemons and limes contain chemicals called limonoids, which are believed to be effective in fighting certain types of cancers.

However, it’s actually the taste of limes and lemons which make them valuable to dieters. A small lime or lemon juice provides a zesty glow which brings out other flavors in foods without adding fat, sodium, or extra calories. For example, topping a baked potato with a squeeze of lime or lemon juice rather than the usual butter, salt, and and sour cream can drastically reduce the fat, calories, and sodium. Reaching for a glass of pure lemonade instead of a carbonated soft drink will lower your calorie intake and at the same time promote healthy digestion, and the exact same holds for using lemon in your tea rather than sugar and cream.

Additionally, the sour and tangy taste of lemon or lime juice can be a very powerful salt replacement. Try it on meats, rice, casseroles, potatoes, vegetables – just about any food that you would generally scatter salt will be just as yummy with a drizzle of lime or lemon juice instead. And when it comes to salad dressings, either lime or lemon juice, or even both together, can work miracles. Substituting the vinegar at a vinaigrette with the juice of a lemon or lime generates a light, refreshing dressing that works flawlessly with just about any saladfrom leafy greens into a fresh fruit mix. Here are two great low fat, low calorie, low sodium dressings which will spark up your salads.

Creamy Lemon Lime Vinaigrette- 2 tbsp lemon juice- 2 tablespoons lime juice- non-caloric sweetener to taste (roughly 1/2 to 1 package, depending on how sweet you like your dressing)- shake of salt substitute- Black pepper to taste- 1 tsp, crushed and minced- 2 tablespoons extra virgin olive oil- 1/4 cup Greek yogurt- based roughly a tablespoon of grated Parmesan

Combine everything in a small bowl and whisk briskly to combine. Store, covered, in refrigerator and whisk or shake vigorously before serving.

Herbed Lemon Dressing

– 2 3 tbsp lemon juice- sugar substitute to taste (about 1/2 to 1 packet)- salt substitute and black pepper to taste- 1 garlic clove, crushed and minced- 1/3 cup extra virgin olive oil- 1 tablespoon of finely minced fresh mint, basil, or parsley (or some combination of the three).

Put all ingredients into small bowl and whisk well to combine.