But while we know that eating fresh fruit is generally good for our health, have you ever found yourself wondering about the specific health benefits of fresh citrus? For instance, would it be fair to consider citrus a “superfood,” or is it just another good option?
If you’ve ever wanted to know more about what citrus can do for your health, read on to learn 9 great reasons why citrus is more than just a deliciously easy snack!
Citrus is chock full of nutrients
Of course, almost everyone knows that citrus fruits like oranges, grapefruits, tangerines, lemons, and limes are high in health-giving vitamin C. (Of the citrus most commonly eaten, oranges and tangerines are the highest in C, followed by grapefruit, then lemons and limes.) But it doesn’t stop there. Citrus is rich in potassium, folate, copper, phosphorus, magnesium, and B vitamins as well, all of which play key roles in supporting health, from preventing birth defects to making sure fluids are in good balance. Citrus also contains phytonutrients—plant compounds such as flavonoids, alkaloids, carotenoids, limonoids, and more. We’re only beginning to understand the many crucial roles that these plant compounds play in supporting our health.Citrus is full of fiber
We all know that fiber is good for us, right? It helps us feel full longer, reduces cholesterol levels, and, well, it keeps us regular. Oranges, grapefruit, and other citrus fruit are a great source of both soluble and insoluble fiber, which both play important roles in the body. An average serving of citrus should provide about 1-3 grams of fiber, or somewhere around 10% of what you need in a day.
Citrus may shorten your cold
Can loading up on fresh orange juice (or hot citrus toddies!) actually prevent a cold? Research doesn’t seem to support the idea that the vitamin C in citrus can STOP colds from developing. However, getting adequate C may help shorten the length of your cold, perhaps by about a day. That’s nothing to sneeze at. (See what we did there?)Citrus supports heart health
Citrus fruit like oranges are rich in hesperidins, which are thought to increase blood flow and potentially lower blood pressure, reducing the risk of heart attack and stroke.Citrus may fight cancer
Numerous nutrients and compounds in citrus have been shown to have cancer-fighting potential in the lab and in studies. In fact, research suggests that people who eat more citrus seem to have lower rates of certain cancers, including cancers of the colon, esophagus, and stomach. This effect is even stronger in people who also regularly drink green tea!Citrus doesn’t spike your blood sugar
Especially considering their sweet taste, oranges have a low glycemic index, meaning they don’t cause your blood sugar to shoot up quickly after you eat them but instead cause a slower, more even rise. Foods with a low glycemic index are better for us because they may keep us full longer and cause the body to store less fat.
Citrus is great for your diet
Despite their sweet taste, oranges, tangerines, tangelos, grapefruit, and other citrus are low on calories while being full of flavor and zing, along with the fiber that fills us up. The average large orange is only about 70-80 calories! (Compare to a banana at 105). What’s more, citrus juice and zest are awesome at adding flavor to food without adding salt, refined sugar, or other unwanted stuff. Some even believe that grapefruit, in particular, is a metabolism booster.Citrus helps you absorb iron
Foods high in vitamin C, like oranges and other citrus fruit, can dramatically increase the body’s absorption of iron from food when the two types of food are eaten together. For instance, if you cook your high-iron shrimp with a delicious orange sauce, you’ll absorb that iron much better!Citrus may help us look younger
The Vitamin A, Vitamin C, and antioxidants found in citrus fruit like oranges, tangerines, and grapefruit can benefit your skin and hair, contributing to a younger appearance. Sounds good to me!Overall, we think you’ll agree that citrus is more than just delicious—it can have significant positive effects on your body. Enjoy these tasty fruits and the long-term benefits they can bring. To your health!
References:
- http://healthyeating.sfgate.com/ten-reasons-eat-oranges-2919.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/
- https://source.colostate.edu/6-health-benefits-citrus/
- http://citeseerx.ist.psu.edu/viewdoc/download;jsessionid=2919E0C88F704E153EEE8E1605C59C4A?doi=10.1.1.729.6906&rep=rep1&type=pdf
- https://sph.umich.edu/pursuit/2017posts/fiber-benefits.html
