5 Benefits of Citrus Fruits
CITRUS IS THE TASTE OF SPRING!
When I think spring cooking, I think citrus. And these fruits are loaded with good things that we need all year round!
With a vitamin and mineral content that rivals most other types of fruit, citrus is a nutritious powerhouse and a MUST HAVE in your diet! From skin health to brain health, heart health, and cancer prevention, there are so many reasons to incorporate a little extra citrus every day. Here are just a few of my favorite reasons why!
WHY DO WE LOVE CITRUS? KEEP READING TO FIND OUT!
//IMMUNE BOOST//:
What’s the first thing you think of when thinking about citrus? Vitamin C! This benefit might be a no-brainer, but it’s certainly worth reminding ourselves of! Citrus fruits are packed with vitamin C – up to 51 g in a single orange (1)! Upping your vitamin C intake can shorten the duration and intensity of the common cold, as well as keep your immune system humming to ward off other illnesses.
//IMPROVE HEART HEALTH//:
A diet full of fruits and vegetables can help reduce your risk for heart disease, but adding citrus fruits, in particular, can reduce risk even more! The soluble fiber in citrus has been shown to lower cholesterol levels (1), specifically LDL-cholesterol, which is a major component of heart disease. One study showed that high doses of vitamin C (500 mg) from fresh orange juice reduced LDL levels even in a high saturated fat diet (2). The folate in citrus fruit can also contribute to heart health, by lowering homocysteine levels, which can be toxic to the heart in high amounts (2). Vitamin C can also act as a vasodilator, which helps keep arteries open improving blood flow to the heart (3).
//ENHANCE BRAIN HEALTH//:
Warding off diseases such as Alzheimer’s and Parkinson’s can be improved by combating inflammation of the brain, a major culprit in the development of neurodegenerative diseases (4). Not only can the flavonoids in citrus help prevent inflammation, but they have also been shown to protect the nervous system from deterioration leading to these major diseases (4). Lower inflammation and enhanced nervous system function can benefit day-to-day life as well, by allowing for clearer thought and better focus throughout the day.
//MANAGE BLOOD SUGARS//:
High in fiber and water, and low in calories, citrus fruits are great for maintaining blood sugars throughout the day. The glycemic index of most citrus fruits is relatively low, meaning that the sugar is slowly released into the bloodstream (1). Even though fruits like oranges can be high in natural sugar (compared to their low caloric content), the high amount of fiber aids in slowing the release of that sugar, allowing blood sugar levels to remain balanced for longer. If that fiber is removed, like in the juicing process, blood sugars can become elevated much more quickly – which is why orange juice is typically used when blood sugars drop too low and a quick boost is needed!
//HYDRATION //:
Most citrus fruits are up to 89% water (1)! Staying hydrated is a no-brainer way to stay healthy, and eating some citrus fruit can help you meet your fluid needs! Remaining properly hydrated can help your body function at its best and keep your mind clear. According to the Institute of Medicine, water intake recommendations are around 91 oz. a day for women and 125 oz. a day for men (1). Activity level, body weight, and even the temperature of the season can affect these needs and should be considered when properly hydrating!
Notice a trend? Vitamin C is NO JOKE, and essential to get enough of through the diet.
THE MASTERMIND BEHIND THE BENEFITS? VITAMIN C!
Vitamin C plays a crucial role in maintaining a healthy body. Additional benefits of adequate intake of this water-soluble vitamin include (2,3):
Wound healing
Collagen production – Healthy, happy skin!
Enhances vitamin and mineral absorption
Delay of cataract development
Improves mood
So whether it’s adding orange juice to your breakfast routine, lemon juice in your salad dressing, or grapefruit as a snack, get a little extra citrus into your diet and reap all of these amazing benefits not just this spring – but all year round!
xx,
mallory
SOURCES:
Kristen Canning, Health. 9 Surprising Health Benefits of Citrus Fruit.
Organic Facts. 15 Amazing Vitamin C (Ascorbic Acid) Benefits.
Healthline. 7 Health Benefits of Citrus Fruits.