Delicious and Healthy Citrus
Caleb Ryan
| 25-07-2024
· Food Team
Citrus fruits come in many types, like oranges and pomelos, and they offer a range of health benefits. Lykkers, here are 5 reasons why you should eat citrus fruits.
Sweet, brightly colored citrus fruits bring a burst of sunshine into normal days. But they're not just flavorful and pretty—they're also beneficial for your health.
This group of fruits includes lemons, limes, oranges, grapefruit, and many other hybrids and varieties.
They offer numerous health benefits, such as boosting immunity and fighting cancer.
Keep reading to discover 5 reasons why you should eat citrus fruits.
1. They’re Rich in Vitamins and Plant Compounds
Citrus fruits are packed with vitamin C, which boosts your immune system and promotes smooth, elastic skin.
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Exploring whether oranges truly lead in vitamin C, compared with other fruits, reveals complex factors at play.
In fact, just one medium orange provides your daily requirement of vitamin C.
They're also rich in other essential vitamins and minerals like B vitamins, potassium, phosphorous, magnesium, and copper, all crucial for your body's health.
Furthermore, citrus fruits contain various plant compounds such as flavonoids, carotenoids, and essential oils. These compounds offer anti-inflammatory and antioxidant effects, contributing to the fruits' overall health benefits.
2. They’re a Good Source of Fiber
Citrus fruits are a great source of fiber. Just one cup of orange segments contains four grams of fiber.
It's recommended that you consume about 14 grams of fiber per 1,000 calories you eat. However, research suggests that only a small percentage of people in the US meet this recommendation—only 4% of men and 13% of women.
Fiber offers several health benefits, such as improving digestive health and aiding in weight loss.
Oranges, in particular, are rich in soluble fiber, which helps to lower cholesterol levels.
Compared to other fruits and vegetables, citrus fruits stand out because they have a higher proportion of soluble to insoluble fiber.
3. Citrus Fruits Are Low in Calories
Citrus fruits are a smart choice if you're watching your calorie intake. They're low in calories, but their high water and fiber contents help keep you feeling full.
Here's the calorie content of some common citrus fruits:
- 1 small clementine: 35 calories
- 1 medium orange: 62 calories
- 1/2 pink grapefruit: 52 calories
- 1/2 white grapefruit: 39 calories
- Juice from 1 lemon: 12 calories
Moreover, a study conducted in 2015, which tracked people's eating habits and weight over 24 years, found that consuming citrus fruits was associated with weight loss.
4. They May Reduce Your Risk of Kidney Stones
Kidney stones are painful mineral crystals that can develop when urine is highly concentrated or contains excessive amounts of minerals that form stones.
One type of kidney stone is associated with low levels of citrate in urine.
Citrus fruits, among other fruits and vegetables, can increase citrate levels in urine, thereby reducing the risk of kidney stones .
Drinking citrus juices and consuming these fruits provide a natural way to boost citrate levels, which can be an alternative to potassium citrate supplements.
Research spanning four decades shows that people who consume fewer citrus fruits tend to have a higher incidence of kidney stones .
5. They May Help Fight or Protect Against Cancer
Numerous studies have linked citrus fruits to a reduced risk of certain cancers.
For instance, one study found that individuals who consumed one grapefruit or one serving of grapefruit juice daily had a lower risk of lung cancer.
Other research suggests that citrus fruits may offer protection against cancers of the esophagus, stomach, breast, and pancreas.
These fruits are rich in various plant compounds, such as flavonoids, which are believed to have anticancer properties.
Specific flavonoids found in citrus fruits act as antioxidants and may even inhibit the expression of genes associated with degenerative diseases, including cancer.
Moreover, citrus fruits may combat cancer by suppressing cancer cells, hindering the formation of new cancerous cells, and deactivating carcinogens.
Lykkers, after exploring these five compelling reasons to include citrus fruits in your diet, what are your thoughts? Have you been inspired to incorporate more oranges, grapefruits, or lemons into your meals?
Share your experiences and insights with us! We'd love to hear how citrus fruits have impacted your health or if you have any favorite citrus recipes to recommend. Join the conversation and let's continue to enjoy the sunny benefits of these vibrant fruits together.
The Health Benefits of Citrus
Video by Dr. Eric Berg DC