Thursday, April 24, 2025

Citrus and Women's Health

Women's health is a hot topic these days, and for good reason: not only do women and women-identified persons comprise half of the total human population, but two-thirds of women work full time while still shouldering most of the domestic load, including child care and housework. Adding to this, women remain under constant societal pressure to preserve youthful looks and energy, even as they age and keep working. With Mother's Day right around the corner, it's important to recognize the extra support that women really need--and  it starts with good health and nutrition.

Citrus Helps Women Feel and Look Better

There is ample research about the numerous health benefits of citrus fruits, and all of them are good for women of all ages. The high vitamin C content in all citrus fruits boosts the immune system, provides a shot of natural energy, and supports collagen production. The rich flavonoid content they contain is key for lowering "bad" LDL cholesterol and reducing blood pressure, thus helping to prevent heart disease. The antioxidants in these fruits assist with neutralizing free radical damage, so wrinkles, fine lines, and hyperpigmentation are all reduced naturally.  The high fiber content of citrus also helps digestion and decreases bloating, and has the added bonus of making you feel full so that you don't overeat. "Looking good" means looking healthy, and looking healthy comes naturally when your health is supported and you feel good. Citrus has you covered!



Citrus Is Good for Pregnancy

In particular, grapefruit has been shown to support pregnancy in multiple ways.
Morning sickness is a very common symptom in the first trimester.  The fiber and water content helps to settle the stomach, and the sweet-sour taste has been shown to appease nausea. Pre-eclampsia, or pregnancy-related high blood pressure, is a serious condition that affects eight to ten percent of pregnant women. The potassium and vitamin C in grapefruit can help regulate blood pressure and lower the chance of pre-eclampsia. Interestingly, while the vitamin C in all citrus can help combat fatigue, grapefruit has also been shown to help with sleep issues in the third trimester, especially when consumed right before bedtime.  As the baby begins to grow, indigestion can be neutralized by the ability of grapefruit to reduce acid levels and resulting heartburn. It also helps relieve bloating and fluid retention, which are common during all stages of pregnancy.  Of course, it is important to let your doctor know if you are consuming grapefruit, especially if you have been prescribed any medications.

Oranges of all types are great for pregnancy too.  One large orange has about 35 micrograms of folate, which enhances fertility and is essential for the proper neural development of the baby. Add to that the many benefits of Vitamin C, fiber, and antioxidants and both mother and baby benefit!


Citrus Helps Menopause

Perimenopause and the adjustment period following the onset of menopause entail rapid hormonal fluctuations, and the effect on the body can be exhausting.  The phytochemicals, Vitamin C, fiber, water content, and potassium in citrus fruits can do a lot to help combat fatigue. Vitamin C alone has been clinically proven to help combat hot flashes and night sweats which also plague women enduring this dynamic physiological adjustment period. If you also deal with sleeping issues, research has shown that the bioflavonoids concentrated in the zest (rind) of oranges can really help. However, while oranges and tangerines are wonderful during this time, grapefruit should be mostly avoided during perimemopause and early menopause. Studies have shown that there are compounds in grapefruit that can raise estradiol levels, so while it is fine to enjoy a grapefruit once in awhile, you should check with your doctor before consuming grapefruit regularly. Tangerines, by comparison, do not raise estrogen levels, so they are a safe and healthy bet for perimenopausal and menopausal women, especially if on hormone replacement therapy.

Women in perimenopause and menopause hear a lot about the importance of increasing their protein uptake, and that can be a challenging task. While citrus fruits only contain minimal amounts of protein, their acidic nature can help break down proteins from other sources and help build a healthier biome in the gut. That way, proteins are better absorbed by the body.

With Mother's Day around the corner, a gift of citrus is a very meaningful way to show the women in your life how much you care about their health and well being.


Sources:

The Choices Working Mothers Make

Women more than men adjust their careers for family life | Pew Research Center

7 citrus fruits benefits that boost your health and well being

15 Reasons to Eat Grapefruit Daily while Pregnant!

Eating Grapefruit While Pregnant: Health Benefits and Risks

10 Benefits Of Oranges During Pregnancy | The Prenatal Nutritionist

5 Fruits for Perimenopause Symptom Relief | Menopause Now

The Benefits of Citrus Fruits for Fatigue during Menopause

Estrogen & Grapefruit | Healthfully

Tangerines and Estrogen: Hormonal Effects - AWARE MD

4 Foods to Control Your Body Heat | Menopause Now


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Sunday, April 6, 2025

Put Allergies to Rest with the Citrus Test



Allergy season is upon us, and wow is it a doozy!  With climate change now a permanent part of our lives, allergy season lasts longer than before. The consistent production of aggressive allergens is greater as a result. Our poor immune system is asked to contend with a chronic onslaught of the worst perpetrators such as tree pollen, grass pollen and mold, and when we retreat indoors, we are faced with dust mites and pet dander. What is a poor allergy sufferer to do? This question is for your doctor to address and treat, as medical science has a lot of options available for us. Fortunately, we can get a lot of support from nature, too; if you are a citrus-lover, you are in luck.


Allergy Versus Illness

Allergies involve our immune system and are unpleasant to be sure. However, while the symptoms of an allergic response can mimic a cold, it is a different mechanism of immune response than when we get sick. While our immune system is designed to detect foreign pathogens like viruses and bacteria and fight them off, allergy happens when the immune system goes a bit (or a lot) haywire. It responds to certain triggers, and in the case of seasonal allergies, these are the onslaught of particles such as pollen that we are breathing in. These particles induce the release of a potent compound called histamine, which can help our bodies with other important functions but which only seems to wreak havoc when triggered by an allergen. The inflammatory reaction caused by the release of histamine from our cells into the body is expressed as sneezing, congestion, watery and itchy eyes, runny nose, and the other allergy symptoms we know and don't love so well. Because of the mucus generation that is par for the allergic response, it creates an ideal medium for viruses and bacteria. 
Thus, we become more susceptible to illnesses and infections.


An Orange a Day Keeps Allergies at Bay


Vitamin C is well known to be a boon to the immune system, and citrus fruits are loaded with it.  While oranges have the highest amount of Vitamin C at 100mg per fruit, grapefruits come in close second and also pack a wallop of Vitamin A, which likewise has significant disease-fighting effects. Research has shown that it takes about 500mg of Vitamin C from whole food sources to deflate the histamine response in the body. Because Vitamin C is water-soluble, it is not stored in the body. This means that we must regularly consume Vitamin C--ideally through whole food sources--for it to have efficacy in our systems.

While antihistamines block the histamine-releasing receptors on our cells, Vitamin C seems to work by significantly reducing the actual amount of histamine that is produced. This effect seems to particularly be the case for airborne allergens such as pollen and mold. Vitamin A, by comparison, has a statistically significant anti-inflammatory effect on the body, helping to calm down inflamed lungs and mucus membranes.  As such, regular consumption of whole foods rich in Vitamin C and A can be an effective ally working in synergy with doctor-prescribed allergy treatments to relieve your symptoms. Add to this the antioxidant properties of both oranges and grapefruit-- shown to lower oxidative stress on the lungs--and you'll soon have the upper hand on allergy relief! 

*Important note: As with all things regarding your health, make sure to keep your doctor informed. Some medications are affected by grapefruit consumption. In general, they will be able to support you best when they have a complete picture of your health protocol.

Keeping Your Household Allergen-Free


Of course, while citrus can help support our ability to minimize the effects of histamine on the inside, it makes sense that we would also want to minimize the presence of allergens on the outside. Just as you would avoid eating certain foods that you are allergic to, it makes sense that we would want to keep our homes clear of allergens such as dust and dander that can trigger symptoms. However, we don't want to substitute being allergy-free for breathing in cleaning chemicals. Once again, citrus is your solution--literally!  Citrus cleaning solutions are marvelous choices for cleaning and freshening your home. Check out my previous blog for some great suggestions on how you can easily make your own.

We here at Florida Fruit Shippers are proud to be your allies throughout allergy season. You can be sure our citrus is the freshest and most vitamin-packed on the planet. So breathe easy...we've got you covered! 

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