7 Reasons To Eat More Citrus Fruits

7 Reasons To Eat More Citrus Fruits

The delicious, brightly colored citrus fruits are not only delicious – they are also beneficial for health.

This category of fruits includes lemon, orange and grapefruit, as well as many hybrid varieties. They all have a variety of health benefits, from immune enhancement to fighting cancer.

1. What are citrus fruits?

Citrus fruits grow on flowering trees and shrubs. It features a white skin crust that surrounds the inner fruit parts.

The original habitat is Australia, New Guinea, New Caledonia and also South-East Asia. They are currently grown in tropical and subtropical climates around the world.

Major production Centre’s include Brazil, China, the United States, Mexico and India.

Interestingly, nearly a third of citrus fruits are used in the juice industry.

Most species are available all year round, but the peak season for oranges and grapefruit in the northern hemisphere is between mid-December and April.

Common types of citrus fruits include:

• Sweet oranges
• Mandarin
• Lemon
• Grapefruit

This article highlights the most important reasons for adding this fruit to the diet.

2. Rich in vitamins and plant compounds

Citrus fruits also contain good amounts of vitamins and other minerals that the body needs to function properly, including B vitamins, potassium, phosphorus, magnesium and copper.

In addition to being rich in plant compounds that have various health benefits, including anti-inflammatory and antioxidant effects.

3. Good source of fiber

Citrus is a good source of fiber. One glass of orange slices contains four grams of fiber.

It is recommended to consume 14 grams of fiber per 1,000 calories consumed. It is estimated that only 4% of men and 13% of women in the United States receive this amount.

Fiber has many health benefits, including improving digestive health and helping weight loss. Orange is particularly high in soluble fiber, a type of fiber that helps lower cholesterol levels.

Compared to other fruits and vegetables, citrus fruits are unique in their containing a higher percentage of soluble to insoluble fiber.

4. Low in calories

Citrus is a good choice for those who watch their calories. They are low in calories, and their content of water and fiber helps to feel full.

The following is the number of calories contained in the main citrus varieties:

• 1 small clementine: 35
• 1 medium orange: 62
• 1/2 pink grapefruit: 52
• 1/2 white grapefruit: 39
• Juice of 1 lemon: 12

A 2015 study that looked at people's eating habits and weight over 24 years found that eating citrus fruits was associated with weight loss.

5. May reduce your risk of kidney stones

Kidney stones are painful mineral crystals. It can form when urine is too concentrated or there are higher than usual amounts of minerals that form stones in the urine.

Many fruits and vegetables, especially citrus fruits, can raise their levels in urine, reducing the risk of kidney stones.

Drinking citrus juices and eating fruits can also provide a natural alternative to potassium citrate supplements.

6. May help fight or protect against cancer

Many studies have linked citrus fruits to a lower risk of certain cancers.

In one study, people who ate one grapefruit or drank one serving of grapefruit juice per day were at lower risk of lung cancer.

Other studies have indicated that citrus fruits may also protect against cancer of the esophagus, stomach, breast and pancreas.

Citrus also contains a range of plant compounds, including flavonoids, which may help protect against cancer.

Some flavonoids also act as antioxidants and may prevent the expression of certain genes responsible for some degenerative diseases, including cancer.

Citrus fruits may also help fight cancer by suppressing cancer, preventing the formation of new cells and making carcinogens inactive.

7. Contains nutrients that promote heart health

Eating citrus can be good for the heart. Furthermore, a 2017 review indicates that grapefruit is associated with systolic blood pressure.

Also, many compounds found in citrus can improve signs of heart health. Soluble fiber and flavonoids may improve cholesterol levels by raising HDL cholesterol and lowering LDL and triglycerides.

Many flavonoid compounds found in citrus fruits, including naringin, are powerful antioxidants that benefit the heart in many ways.

8. May protect the brain

Citrus flavonoid compounds may help prevent neurodegenerative diseases, such as Alzheimer's disease and Parkinson's disease, which are caused by cell breakdown in the nervous system and, in part, cause inflammation.

Flavonoids found in citrus fruits contain anti-inflammatory abilities believed to help protect against the chain of events that cause nervous system to deteriorate.

Certain types of flavonoid compounds, including hesperidin and abbineine, have been shown to protect brain cells and improve brain function in rat studies and test tubes.

Several studies of older people have also shown that citrus juices may enhance brain function.

9. Citrus Cons

Despite the many positive aspects of citrus fruits, there are some potential drawbacks.

Tooth decay:

Large quantities of them can cause tooth decay. Eating too many citrus fruits or juices can increase the risk of tooth decay.

This is because the acid in citrus fruits erodes the tooth enamel, and there is a particular risk if lemon water is drunk all day long, and the teeth are washed with acid.

Interestingly, some compounds in citrus peels may resist bacteria that cause tooth decay, although further research is needed to see how this information can be used.

While orange juices and grapefruit contain plenty of vitamin C and other nutrients often found in whole citrus fruits, they are not entirely healthy. This is because the juice serving offers more sugar and less fiber than the whole fruit serving.

There are two reasons for this problem:

First: More sugar per serving translates into more calories. Drinking fruit juice and other high-calorie drinks can cause weight gain.

When the liver gets more fructose than it can tolerate, it converts some of the extra fructose into fat.  Over time, these fat deposits can cause fatty liver disease.

Getting fructose from whole fruit is not a problem, since the body gets less at a time. In addition, the fibers in the fruit store fructose, resulting in it being absorbed more slowly into the bloodstream.

• Grapefruit can react to some medications

Taking grapefruit or drinking grapefruit juice can be a problem if a person is taking certain medications.

This is because there is an enzyme in the intestine that reduces the absorption of certain medications. Furanocoumarin, a grapefruit chemical, is associated with this enzyme and prevents it from functioning properly. As a result, the body absorbs more medicine than it is supposed to.

There are also many over-the-counter prescription medications that are affected by grapefruit, including:

• Some cholesterol-lowering drugs: such as Lipitor and Zucor
• Some calcium channel blockers for high blood pressure: such as Plendil and Procardia
• Cyclosporine, an immunosuppressant drug
• Some benzodiazepines: such as Valium, Halesion and Versed
• Some other medications: Allegra, Zoloft and Buspar

Important message:

There are many reasons to eat citrus. They are nutritious and contain plant compounds that can protect against a variety of diseases, including cancer, heart disease, brain weakness and kidney stones.

But be careful to consume full fruits, rather than a lot of juice, because high sugar content can lead to problems.

Citrus fruits are generally healthy, low in calories and suitable for eating.