We all know that citrus fruits bring the summer season with their zesty flavours to all our fresh drinks and foods. We have numerous options to satisfy our dry throats, but citrus fruits benefit us in summer and other seasons.
Citrus fruits are tangy, zesty, and delicious!! Citrus fruits have so many benefits. For example, oranges, lemons, tangerines, limes, and grapefruit are rich sources of vitamin C, which enhances and supports a robust immune system. You'll likely see many individuals reach for those fruits during cold and flu season.
Those juicy, colourful fruits pack numerous nutrients, not to mention flavour, making them a fantastic addition to a balanced diet. Read on to learn more about the health benefits of citrus fruits and how to include them in your diet.
What are citrus fruits?
Citrus fruits grow on flowering shrubs and trees. They originate from Southeast Asia. Nowadays, citrus fruits are grown mostly in tropical and subtropical climates all over the world. The production hubs include Brazil, Spain, Mexico, the USA, and India. The peak season has some of the most common citrus fruits, such as grapefruits and oranges, between mid-December and April.
Varieties of citrus fruits
Here is a list of citrus fruits that are packed with nutrients and other health benefits:
- Sweet oranges – Caracara, Blood orange, Navel, Valencia
- Grapefruit – Ruby Red, White
- Mandarins – Calamondin, Tangerine ,Clementine
- Lemons – Eureka, Meyer
- Lime – Keffir, Persian, Key lime
- Other – Buddha's hand, Yuzu, Citron, Pomelo
Health benefits of citrus fruits
A Good Source of Fibre
Experts advise individuals to consume about 28 grams (g) of fiber daily, and citrus fruits can help meet that goal easily. One orange provides up to 2.3g of fibre, while a large tangerine provides about 2.1g.
Most of that fiber is pectin, which is a soluble fiber .Soluble fiber aids in reducing cholesterol and regulating blood sugar levels. The remaining fiber is insoluble, which adds a bulk to your stool and regulates your bowel movements.
Aids in Weight Loss
Citrus fruits gives a tons of juicy flavor with a little to no fat, calories or sodium making them a great choice if you are looking to losing weight. One small orange, for instance, has about 45 calories. These fruits might also be rich in fibre sources, which could help you in feeling full for longer periods, making them an excellent snacks for weight loss.
Have a Low Glycemic Index
Citrus fruits have lower glycemic index (GI) scores, so they do not spike your blood sugar as much as other foods. One orange has a low GI, while a watermelon could have a high GI of 70. The sugar from citrus fruit might slowly release into your bloodstream, offering you a steady feeling of energy without a crash later on.
Help Protect Against Heart Disease
Citrus contains vitamin C and flavonoids, which might promote heart health. Some suggest flavonoids, plant compounds, could reduce inflammation. Vitamin C is an antioxidant that could possibly protect against plaque build-up in the artery walls or atherosclerosis.
Citrus fruits are sources of so many other heart-healthy nutrients, such as potassium and folate. Certain metabolites, or substances your body creates when it breaks down citrus, might also reduce heart disease risk.
Might Protect Your Skin
The vitamin C in citrus fruits might also benefit your skin. Vitamin C plays a huge role in the production of collagen, which leads some researchers to even believe that it could aid in keeping the skin looking smooth and supple. A review found that intake of high fruit and vegetable could prevent visible signs of ageing. The researchers also noted that vitamin C might protect your skin against harmful ultraviolet (UV) rays.
May Help Shorten Colds
Vitamin C cannot prevent colds, but some suggest that it might reduce their severity and duration. Orange juice of six ounces has 103% of your recommended daily value (DV). Try adding vitamin C, such as citrus fruits, to your diet before you get sick.
Keeps You Hydrated
Eating plenty of water-rich foods, including citrus fruits, can help keep you hydrated. One small orange is about 87% water. Staying hydrated not only helps quench your thirst but also helps your body's systems work properly. While Men need about 125 ounces (oz) of water daily, women need up to 91oz.
Help You Absorb Other Nutrients
Adding citrus fruits to your diet mght help you get more out of other foods taht you consume. Citrus fruits, for instance, helps you in absorbing iron content from various plant based sources. . Iron is a mineral that would support your immune system and aids in producing red blood cells.
Pack a Lot of Potassium
Citrus fruits are excellent sources of potassium. This mineral could aid in regulating fluids and contract your muscles. Potassium counter-regulates the amount of sodium intake in your diet by helping your body detoxify . Eating plenty of potassium-rich foods could help in alleviating your risk of heart disease ,stroke and strengthening your bones.
Risks of Citrus Fruits
Citrus fruits offer numerous health benefits, but there are some caveats. Keep the following before including them in your diet.
Citrus juices contain many calories and added sugar. There are two things to watch out for, especially if you have diabetes or have any other concerns about your weight gain. Make sure to check the facts of the nutrion label when deciding how much to consume. look for varieties with no added sugar.
Grapefruit could interact with several medications. Examples include statins, which treat hypertension and anti-anxiety medications. Check with your doctor to rule out any interactions.
Whole fruit is often better than juice: Whole fruits are more filling for fewer number of calories, and you could gain much more fibre when compared with juices.
Whole citrus fruits & juices
Citrus juices have a fair amount of minerals, specially potassium in them. Potassium is an vital mineral when it comes to nutrition. It plays an essential role in balancing electrolytes, heart activity and muscle contraction. Citrus fruits contains natural sugar content and health benefits that would naturally make them one of the healthiest additions to your diet.
However, if you are not a juice person and would like to include fibres in your diet as well, then you could certainly chop up your fruits and add them to various meals throughout the day. Some of the easiest ways you could include citrus fruits in your diet are:
- Add pieces of grapefruit or orange segments to your fresh morning salad.
- Add a dash of lime or a squeeze of lemon to your guacamole.
- Squeeze lemon juice over your salmon, seafood or smoked chicken.
- Make a citrus sauce for roasted pork or beef.
While grapefruit juice and orange contains a high amount of Vitamin C in them, consuming these fruit juices regularly is a not healthy. Instead, try consuming whole fruits which delivers much lesser sugar and much more fibre. Thus, it is much better to include whole citrus fruits in your diet instead of juices.
