Why is it advised to add citrus fruits to your diet?
Updated: Aug 16, 2021
What are citrus fruits?
Citrus fruits widely grow on flowering trees and shrubs. They are characterized by a leather peel and white crumb that surrounds the succulent segments.
As citrus fruits are marked as clumps, which roughly means "acidic fruits". Most citrus fruits come from a small group of plants that are likely to be derived from fetching four species in Southeast Asia.
The main production centres are Spain, Brazil, China, the United States, Mexico and India.
Interestingly, add citrus fruits to your diet, and nearly a third of all citrus fruits are used to make juice.
You can easily find all kinds of citrus fruits all year round.
Here are some popular citrus varieties:
· Sweet oranges: Valencia, navel, blood orange, Cara
· Mandarins: satsuma, clementine, tangor, tangelo
· Grapefruit: white, ruby red or oroblanco
· Lemons: Eureka, Meyer
· Other types: cedar, sudachi, yuzu, pomelo.
Why is it advised to add citrus fruits to your diet?
1. They are rich in vitamins and plant compounds
No doubt, Citrus fruits are a good source of vitamin C, a nutrient that strengthens the immune system and keeps the skin soft and supple is very important to add citrus fruits to your diet.
Only one medium orange has all the vitamin C you need in one day.
Citrus fruits also have many other vitamins and minerals your body needs to function correctly, including B vitamins, potassium, phosphorus, magnesium, and copper.
These compounds include more than 50 varieties of carotenoids, flavonoids, and essential oils and are responsible for many of the health benefits of citrus fruits; eating time should be in the morning.
2. They are a good source
Citrus fruits are a very good source of fibre. Just one cup of orange wedges contains four grams of fibre. It is recommended by doctors that you consume 14 grams of fibre for every 1,000 calories ingested. Unfortunately, it is estimated that only 4% of men and 13% of women in the United States receive this amount. Fibre has several health benefits, including improving digestive health and promoting weight loss, add citrus fruits to your diet.
Oranges are particularly rich in soluble fibre, the type of fibre that helps lower cholesterol levels in the blood. When Compared to other fruits and vegetables, citrus fruits are more unique in that they have a high percentage of soluble and insoluble fibre.
3. Citrus fruits are low in calories
If you're looking at your calorie intake, add citrus fruits to your diet are a good choice.
They are low in calories, but their water and fibre content helps keep you full.
Here are how many calories the main types of citrus fruits contain:
· One small clementine: 35
· One medium orange: 62
· 1/2 pink grapefruit: 52
· 1/2 white grapefruit: 39
· One lemon juice: 12
In addition, a 2015 study that looked at people's eating habits and weight for 24 years found that add citrus fruits to your diet was related to weight loss.
4. They can decrease the risk of kidney stones
Kidney stones are painful mineral crystals.
They can form when urine is too concentrated or when you have larger than average amounts of stone-forming minerals in your urine.
Many vegetables and fruits, especially citrus fruits, can increase urine citrate levels, reducing the risk of kidney stones. Therefore, drinking citrus juices and add citrus fruits to your diet can provide a natural alternative to potassium citrate supplements.
According to a study on American eating habits over the past 40 years, kidney stones are generally more common in people who eat fewer citrus fruits. And citrus fruits eating time should not come after meal or dinner.
5. They can help fight or protect against cancer
Many studies have linked add citrus fruits to your diet to a reduced risk of some cancers. For example, in one study, it is observed that people who ate grapefruit or drank a serving of grapefruit juice a day had a lower risk of lung cancer.
Other studies have suggested that citrus can also protect against cancers of the oesophagus, stomach, breast and pancreas. In addition, these fruits contain several plant compounds, including flavonoids, that can help protect against cancer.
Many of these flavonoids act as an antioxidant and can block the expression of some genes responsible for some degenerative diseases, including cancer. So add citrus fruits to your diet can also help fight cancer by suppressing tumours, preventing new tumours from forming, and inactivating carcinogens.
6. They contain nutrients that improve heart health
A Japanese study found that the people who ate large amounts of these fruits had lower heart disease and stroke rates. In addition, a 2017 review suggests that grapefruits are associated with a decrease in systolic blood pressure. Various compounds in citrus fruits can improve heart health markers.
For example, its soluble fibre and flavonoids can improve cholesterol levels, raise "good" HDL cholesterol, and lower "bad" LDL triglycerides and cholesterol. And many flavonoids in citrus fruits, including naringin, are potent antioxidants that benefit the heart in many ways.
7. They can protect your brain
The flavonoids in citrus fruits can help prevent neurodegenerative diseases such as Alzheimer's and Parkinson's, resulting from a breakdown of cells in the nervous system and citrus fruits eating time in the morning.
In part, these illnesses are caused by inflammation.
The flavonoids found in citrus fruits have anti-inflammatory properties that are believed to help protect against the chain of events that cause the nervous system to deteriorate.
Some Specific types of flavonoids, including hesperidin and apigenin, have been shown to protect brain cells and improve brain function in rats and test-tube studies.
Several studies on the elderly have also shown that adding citrus fruits to your diet can increase brain function.
8. There are many reasons to eat citrus fruits.
They are nutritious and contain plant compounds that can protect against various diseases, including cancer, heart disease, brain dysfunction and kidney stones.
But try to consume whole fruits instead of lots of fruit juices, as their high sugar content can cause problems. Overall, citrus fruits are healthy, low in calories and easy to eat. Most people could benefit from adding citrus fruits to their diet.