Citrus fruits are not only delicious but also offer an array of health benefits. Very often people prefer these fruits as they are the powerhouses of immune-boosting Vitamin C. Some people even eat them in the winter season to overcome cold and flu. Besides making your dish colorful, these fruits offer many healthy nutrients.
Here, we are going to discuss some of the benefits of citrus fruits.
What are Citrus Fruits?
Citrus fruits were originally invented in countries like Australia, New Guinea, New Caledonia and possibly Southeast Asia. But now, you can find them in tropical and subtropical climates throughout the world.
What are the Different Types of Citrus Fruits?
Let’s take a look at different types of citrus fruits as mentioned below:-
- Sweet Oranges: Valencia, Navel, Blood Orange, Caracara
- Mandarins: Satsuma, Clementine, Tangor, Tangelo
- Limes: Persian, Key Lime, Kaffir
- Grapefruit: White, Ruby Red, Oroblanco
- Lemons: Eureka, Meyer
- Other Kinds: Citron, Sudachi, Yuzu, Pomelos
10 Hidden Health Benefits of Citrus Fruits for Hair and Skin
Learn about the health benefits of eating citrus fruits are given below:-
- Rich in Vitamins and Plant Compounds
- An Excellent Source of Fiber
- Are Ideal Low-Calorie Food
- Minimize the Risks of Kidney Stones
- Have Anti-Cancer Properties
- Healthy for Your Heart
- Good for Your Brain
- Give Prevention Against Cold
- Keep you Hydrated
- Improves Your Immune System
1. Rich in Vitamins and Plant Compounds
Citrus fruits are an ideal source of vitamin C which strengthens your immune system and keeps your skin smooth and glowing. One medium-sized orange will offer all your daily vitamin C requirements.
Citrus fruits vitamins and minerals are vitamin B, potassium, phosphorus, magnesium, and copper. All these compounds are beneficial as they possess anti-inflammatory and antioxidant properties. These compounds including 60 types of flavonoids, carotenoids and essential oils are beneficial for your health.
2. An Excellent Source of Fiber
Citrus fruits are rich in fiber. One cup of orange offers 4 grams of fiber. Fiber is beneficial in improving your digestive health, and weight management, and even minimizes the levels of cholesterol in your blood. Citrus fruits have a higher ratio of soluble to insoluble fiber.
3. Are Ideal Low-Calorie Food
If you want to restrict your calorie intake, then citrus fruits could be your ideal choice. Though these fruits offer adequate fiber content, still, they are low in calories.
Calories offer by various citrus fruits are:
- 1 small clementine: 35
- 1 medium orange: 62
- 1/2 pink grapefruit: 52
- 1/2 white grapefruit: 39
- Juice from 1 lemon: 12
These fruits are an excellent choice for people who want to lose weight or maintain it.
4. Minimize the Risks of Kidney Stones
Kidney stones can give you excruciating pain and they form when you have a high amount of stone-forming minerals in your urine. Kidney stone is also formed due to low levels of citrate.
Citrus fruits may elevate the levels of citrate in your urine and thus, they minimize the risk of kidney stones. As per the data on American eating habits over the last 40 years, kidney stones are prominent in people who consume fewer citrus fruits.
5. Have Anti-Cancer Properties
Several medical studies have proved that citrus fruits have lessened the risk of certain cancers. A study was performed on people who consumed one grapefruit or drank one serving of grapefruit juice daily. The results revealed that these people had a lower risk of lung cancer. Citrus fruits are also effective against esophageal, stomach, breast and pancreatic cancers. Due to flavonoids, citrus fruits give protection against cancer.
Flavonoids are antioxidants and inhibit the growth of cells that are responsible for degenerative diseases, including cancer. These fruits are also beneficial in blocking new cancers and making carcinogens inactive.
6. Healthy for Your Heart
Citrus fruits are an excellent choice for your heart. Several health studies have claimed that consuming higher amounts of these fruits may minimize the risk of heart disease and stroke.
A study was conducted in 2017 and it suggested that grapefruits are linked to a decrease in systolic blood pressure. Citrus fruits are loaded with compounds that will improve the markers of heart health. Naringin (a flavonoid in citrus fruits) is beneficial for your heart in several ways.
7. Good for Your Brain
Citrus fruits have flavonoids that will minimize the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. Most of these diseases are caused by inflammation. Flavonoids in citrus fruits possess anti-inflammatory properties and thus, give protection against the chain of events.
Flavonoids like hesperidin and apigenin safeguard brain cells and improve brain function in mice and test-tube studies. But more studies are required to establish the claim.
8. Give Prevention Against Cold
Vitamin C is very effective against cold and flu. Citrus fruits are loaded with vitamin C.
Vitamin C in citrus fruits are:
- 51 mg in an orange
- 38 mg in a grapefruit
- 30 mg in a lemon
Studies have also proved that vitamin C will shorten the duration of your symptoms by about a day.
9. Keep you Hydrated
Citrus fruits come up with higher water content. So, they keep you hydrated throughout the day and support various functions of your body. Citrus fruits are full of juice, and perhaps this is the reason that orange, and Sweet Lime (Mosambi) Juice is one of the most common types of juices consumed widely all across the globe.
10. Improves Your Immune System
Vitamin C in citrus fruits will boost your immune system. Needless to say, by now you know that citrus fruits are full of Vitamin C and Vitamin C helps to build your immunity.
The Bottom Line
Due to their powerful compounds, citrus fruits are effective against many ailments including cancer, heart disease, brain dysfunction and kidney stones. But instead of consuming fruit juice, try to eat whole citrus fruit to enjoy its benefits.