What Are Citrus Fruits?

Citrus fruits are fruits produced by trees and shrubs belonging to the Rutaceae genus of plants. They include oranges, grapefruits, lemons, and lime. They have a high citric acid content and are typically round or elongated with a juicy, fleshy pulp surrounding their seeds.

What Nutrients Do Citrus Fruits Contain?

          ORANGE                GRAPEFRUIT         TANGERINE

Weight (g)   131    236    84

Energy (kcal)        62      78      37

Fiber content (g)3.1        2.5     1.7

Ascorbic acid (mg )70    79      26

Folate (mg)  40      24      17

Potassium (mg)237         350    132

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The simple carbohydrates found in citrus fruits are glucose, sucrose, and fructose. The dietary fiber found in citrus fruits containspectin that binds with cholesterol and helps flush it out of the body.

The one nutrient that citrus fruits are most famous for providing is vitamin C (ascorbic acid). In fact, a medium orange manages to give you 130% of the daily requirement of this amazing nutrient. Other important nutrients provided by citrus fruits include folate, lycopene, potassium, vitamin B6, magnesium, niacin, thiamin, and phytonutrients.

 

 

Benefits Of Citrus Fruits

1.     They protect against cancer

A study conducted at Harvard found that citrus fruits contain components like flavonoids, folate, carotenoids, and vitamin C that significantly reduce the risk of esophageal cancer.Vitamin C and a specific flavonoid (nobiletin) found in citrus fruits are also supposed to be antiangiogenic.This means that they prevent the formation of new blood vessels that help in spreading the cancer to other areas of the body.

The risk of developing epithelial ovarian cancer was also found to be significantly lower in women who consumed citrus fruits, owing to the flavonones found in them.According to the American Cancer Society, citrus fruits are especially helpful in lowering the risk of stomach cancer.

2.     Boost Immunity

Besides the vitamin C and vitamin B6 that they are most famous for, citrus fruits also contain many plant compounds such as flavonoids, carotenoids, and essential oils that are responsible for a majority of the health benefits associated with them.The vitamin C found in citrus fruits is especially important as it is not only anti-inflammatory, antiviral, and antibacterial, but it also works to boost your immune system. (Read also: Effects Of Food On Your Immune System)

3.     Great Sources Of Soluble Fiber

Citrus fruits are great sources of not just dietary fiber but soluble dietary fiber, which has many health benefits. This soluble dietary fiber has been found to be responsible for lower lipid levels and blood pressure, weight loss, improved blood glucose control, reduced inflammation, and improved immune function.

4.     Reduce The Risk Of Kidney Stone Formation

Kidney stones form when the citrate levels in your urine drop. Drinking a few glasses of fresh lemonade throughout the day has been found to increase urinary citrate levels and reduce the risk of kidney stone formation.

5.     Protect The Health Of Your Heart

Citrus fruits contain phytomicronutrients like carotenoids and polyphenols. The frequent intake of these nutrients boosts heart health and protects against cardiovascular diseases.

6.     Protect Your Brain

After just an eight-week trial, which involved making healthy older adults drink flavanone-rich orange juice, the component was found to have a significant positive effect on their cognitive function (29). This just goes to show that regular consumption of this marvelous fruit has the potential to protect our brain from neurodegenerative diseases.

ALSO: Health Benefits Of Lemon

7.     Have Low Glycemic Index

 “The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. Foods with a high GI are those which are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar (glucose) levels. Low GI carbohydrates – the ones that produce smaller fluctuations in your blood glucose and insulin levels – is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease’’

Citrus fruits have a low glycemic index that has been found to reduce the monthly average blood sugar levels, blood pressure, and coronary heart disease risk in type 2 diabetes patients.

8.     Packed With Potassium

Citrus fruits are packed with the electrolyte potassium. The intake of potassium through citrus has been found to reduce blood pressure and the risk of stroke and coronary heart disease in adults. It also reduces the effects of age-related bone loss, renal disease, and kidney stones. This potassium is also needed by our body to break down carbohydrates, build muscle, and maintain the regular electrical activity of the heart.

9. Maintain The Health Of Your Eyes

We already know that citrus fruits are rich in vitamin C. But it’s interesting to note that this vitamin not only helps maintain the health of the blood vessels in youreyes, but it is also essential to reduce the risk of developing cataracts and age-related macular degeneration.

 

The Downside of Citrus Fruits

High Amounts Could Cause Cavities

Eating lots of citrus fruits or juices could increase the risk of cavities. That's because the acid in citrus fruits erodes tooth enamel.

This is a particular risk if you sip on lemon water all day long, bathing your teeth in acid.Interestingly, certain compounds in citrus peels may combat the bacteria that cause dental cavities.

Digestive Problems

Some citrus fruits, like oranges, have high fiber content that can cause digestive problems like abdominal cramps and diarrhea.

Biphenyl Toxicity

To prevent fungi growth, citrus fruits are often sprayed with biphenyl when being packaged. When consumed in acute quantities, this chemical can cause skin and eye irritation. It can also have toxic effects on your kidneys, liver, and central nervous system.

Heartburn

People who regularly suffer from heartburn or have been diagnosed with gastroesophageal reflux disease (GERD) (also called acid reflux disease), are better off steering clear of citrus fruits as they have high acid content that can aggravate these problems.

Drug Interaction

There are certain enzymes that are released by your body that help in breaking down medication. Citrus fruits contain some chemicals that could inhibit the release of these enzymes, thus allowing high levels of these medication to stay in your system and potentially exacerbating their side effects.

Citrus fruits are high in potassium. Anyone taking beta-blockers (that also work to increase the potassium levels in your body) should avoid citrus fruits because, in combination with this medication, they can sky-rocket the potassium levels in your body that cannot be easily brought down by their weakened kidneys.

Some citrus fruits, like grapefruit, can interact dangerously with certain medications like antibiotics, cardiovascular drugs, blood pressure medication, organ transplant rejection drugs, and cholesterol lowering drugs. This can lead to kidney failure, respiratory failure, gastrointestinal bleeding, and other such major complications. So, make sure you speak to your doctor about which citrus fruits you can safely consume.

 

Helpful Tips

1.     The best time to consume these fruits is in the morning on an empty stomach or after a light meal.

2.     Avoid drinking water after consuming citrus fruits as it might increase acidity in your stomach.

3.     Do not preserve citric fruits for a long time since the nutritional value reduces with extended shelf life. Opt for fresh fruits in your daily diet.

4.     Try eating the fruit along with its mesocarp (the white skin covering the individual segments) to gain the benefits of its fibrous content, which reduces constipation.

5.     Never include these fruits along with your meal because they could cause acidity and hinder digestion. You could have them a couple of hours before or after a meal.

 

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