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