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Benefits of Citrus Fruits

 Benefits of Citrus Fruits: 

Why are Citrus Fruits Healthy For You

Benefits packed citrus fruits complete the cold, dull winters. The sweet, bright, colorful, and fragrant citrus fruits are the best choice to bring warmth and shine to the cold winters. The family of citrus fruits, and especially oranges are a traditional favorite of everyone. But the other family members, like lemon, is a four seasons' king. In summers, having lemonade after a long, tiring, and hot traffic jam calms your mind, and relieves your anxiety. In winters, oranges are a complement to the daily diet.

In this blog, we are going to discuss the benefits of citrus fruits, and why citrus fruits are a healthy option for your daily diet. But, before that, let us introduce to you our most favorite and charming citrus fruits.

Origin and Nutritional Value

Citrus is basically a class of flowering plants and trees. It belongs to the Rutaceae or Rue family of plants. Primary plants of this family are oranges, grapefruits, lemons, limes, and pomelos. Its origin from South Asia, East Asia, Melanesia, and Australia.  All members of the citrus family are nutrients packed with notable amounts of vitamin C, fibers, Potassium, and folates. An orange of 131 g contains, 3.1 g of fiber 70 mg of Vitamin C, 237 mg of Potassium, and abundant folates. Similarly, and average-sized Grapefruit is also a good source of all nutrients.

Benefits of Citrus Fruits

Before today, if citrus fruits were a source of joyful taste for you, it is not going to continue anymore. No, we are not going to talk about the disadvantages of citrus fruits. But, from today, the benefits of citrus fruits will be a more compelling reason for you to eat your favorite fruit. We have listed many benefits of citrus fruits, which are researched based and related to individual nutrients present in different members of the citrus family.

Citrus has Vitamin C in abundance

During the COVID-19, all of us have been advised to have enough vitamin C intake to strengthen our immune system. Ascorbic acid or Vitamin C enrichment in the citrus family makes them a natural immunity booster. Vitamin C is a water-soluble vitamin that is responsible for the production of collagen. The formation of collagen supports strengthening tendon, ligaments, bones, and blood vessels. Ascorbic acid helps in tissue repair and healing wounds.
Ascorbic acid is a natural antioxidant, and an abundance of Vitamin C in citrus fruits helps to avoid cell damage by free radicals.  Hence, consuming citrus in your daily diet lowers the risk of chronic diseases.

These benefits of citrus fruits for having vitamin C have long been used to treat the scurvy. Scurvy is an intense vitamin C deficiency in the body that affects the immune system, bones, tendons, and joints. In the 18th century, the use of citrus fruits became a norm for scurvy patients.

Dietitians and medical experts say that 10 mg daily intake of vitamin C is essential for treating scurvy. Whereas, to maintain the right balance, the amounts between 30 to 100 mg are ideal figures. And we have already discussed that an average-sized orange contains 70 mg of ascorbic acid.  Based on our research, we recommend you incorporate the optimum amount of vitamin C in your daily diet in the form of any citrus fruit.

The citrus family has a lot of Carbohydrates-Dietary Fibers

Dietary fibers are non-starch polysaccharides that are complex carbohydrates with a lot of health benefits. Citrus fruits have good proportions of dietary fibers. For example, an orange of 131 gram contains 3.1 g of fibers and recommended values of dietary fiber in daily diet are 14 g per 1000 calories. Hence, citrus fruits are a good choice for adding a notable amount of your dietary fiber needs.

If we talk about oranges, they have soluble fibers in them that lower the blood cholesterol level. Fibers also help digestion. The NSP withhold water-soluble nutrients in them, thus promoting a feeling of fullness, and slow digestion. This process improves your sudden spikes of glucose and sugar levels.

Citrus Fruit Benefits for having Folates

Folates are also water-soluble vitamins. They promote cell production and growth in the human body. Benefits of folates are the creation of RNA, DNA and red blood cells, which lower the risks of anemia. The citrus family has high amounts of folates in them.  According to a research carried out by Whitney and ROffles in 1999, has shown that a 225ml glass of orange juice contains as much as 75 mcg of folic acid. Whereas, on average, a male needs 200 mcg and woman 180 mcg folic daily.

Citrus Fruits contain Potassium

Does banana strike you when you hear Potassium? Nah, the citrus family, is also rich in Potassium. So, whenever listing benefits of citrus fruits, add Potassium too. An average orange contains 237 mg of Potassium, whereas the amount of Potassium in Grapefruit is 350 mg. 

The human body needs 2000 mg of Potassium in the daily diet on average. The function of Potassium in the body is to maintain water balance and acid balance. The functionality of normal blood pressure, muscle contraction, and sending nerve impulses to muscles is also regulated by Potassium. Hence, now we know that Potassium is essential for the body.

 

Disease Prevention through Benefits of Citrus Fruits

The high amounts of different essential nutrients make citrus fruits highly favorable for the cure of many diseases. We have listed down some of the diseases, citrus fruits have proved to be beneficial for the cure. Here we go:

1.       Cardiovascular diseases- Studies have shown that association is present between vitamin C intake and lower risks of heart attacks.

2.       Kidney Stones- Kidney stones are crystal-like formation in the kidney due to excess salts in urine. Drinking orange juice and consuming oranges has been seen to decrease the risk of kidney stones by an increased amount of urinary citrates.

3.       Weight Loss- Dietary fibers are beneficial for weight loss because they keep you fuller for a longer time due to low digestion. Citrus fruits have high fiber content making them ideal to be consumed for weight loss. Furthermore, among different fruits, oranges have low sugar as well as low in calorie count.

4.       Cancer- Many research studies have shown that vitamin C intake promotes anticarcinogenic substances in the body, which help to recover from cancer. Although a combination of different fruits is essential for cancer prevention, citrus fruits cannot be ignored for their high vitamin C content.

5.        Anemia- Folates' presence in the citrus fruits helps in the prevention of anemia and lowering its overall risk.

6.       Diabetes- One family member of the citrus family, Grapefruit, is hugely beneficial for diabetic patients.

7.       Many other diseases for which citrus family has proven to be beneficial include Asthma, Cataracts, cognitive function, osteoporosis and bone metabolism.

Final Words

The benefits of citrus fruits are wide-ranging. Besides their appealing appearance and sweet aroma, you should eat different citrus fruits or add them to lavish your drinks for their numerous health benefits mentioned in the blog. I love oranges, and you would love them too. Do you know that according to data of 2019, Brazil is the highest orange producer? So, now we have also added some general knowledge for you! I will end the blog by presenting a quote in honor of lemons,

“If life is throwing lemons, make a lemonade.”

 Written by:

Kainat Idrees

Health Analyst (Writer)

This is one knowledge-sharing effort from outside, it is advisable to take expert advice before usage.


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