5 Benefits of Citrus

WRITTEN BY DR. SUSAN EGBERT

Citrus fruits are among the most popular and widely consumed fruits in the world. They are packed with nutrients and vitamins, and they have many health benefits. In this post, we are going to discuss the many benefits of citrus fruits and how they can help you improve your health. From reducing the risk of heart disease to improving your cognitive function, we will cover everything you need to know about citrus fruits and their health benefits.

Nutrition

Citrus fruits are a good source of vitamins and minerals, including vitamin C, folate, and potassium. Vitamin C is an important antioxidant that helps to protect cells from damage caused by free radicals, and it is also important for the development and maintenance of collagen, which is a protein that helps to support the skin and connective tissues. In addition, citrus fruits are also high in Vitamin A which is essential for eye health. They are also a good source of potassium, which can help reduce the risk of stroke and other heart problems. Citrus fruits are also a good source of minerals, including magnesium, potassium, and calcium.

Heart Health

Some research suggests that consuming citrus fruits may help to support heart health. For example, a study published in the American Journal of Clinical Nutrition found that people who consumed a diet high in citrus fruits had a lower risk of stroke.

Weight Management

Citrus fruits are low in calories and high in fiber, which can make them a good choice for people trying to lose weight. The fiber in citrus fruits can help to keep you feeling full and satisfied, which may help to reduce the risk of overeating.

Immunity

Citrus fruits are a rich source of vitamin C, which is important for immune system function. Vitamin C can help to support the immune system by promoting the production of white blood cells, which help to fight off infection and disease.

Chronic Inflammation

Citrus fruits contain compounds called flavonoids, which are plant-based compounds that have been shown to have anti-inflammatory effects. Inflammation is a normal response to injury or infection, but chronic inflammation has been linked to a number of health problems, including heart disease and diabetes.

References

1. Khalil MNA, Farghal HH, Farag MA. Outgoing and potential trends of composition, health benefits, juice production and waste management of the multi-faceted Grapefruit Citrus Χ paradisi: A comprehensive review for maximizing its value. Crit Rev Food Sci Nutr. 2022;62(4):935-956. doi:10.1080/10408398.2020.1830364
2. Rampersaud GC, Valim MF. 100% citrus juice: Nutritional contribution, dietary benefits, and association with anthropometric measures. Crit Rev Food Sci Nutr. 2017;57(1):129-140. doi:10.1080/10408398.2013.862611
3. Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Front Immunol. 2021;12:712608. Published 2021 Jun 24. doi:10.3389/fimmu.2021.712608
4. Nowak D. Vitamin C in Human Health and Disease. Nutrients. 2021;13(5):1595. Published 2021 May 11. doi:10.3390/nu13051595
5. Al-Aubaidy HA, Dayan A, Deseo MA, et al. Twelve-Week Mediterranean Diet Intervention Increases Citrus Bioflavonoid Levels and Reduces Inflammation in People with Type 2 Diabetes Mellitus. Nutrients. 2021;13(4):1133. Published 2021 Mar 30. doi:10.3390/nu13041133
6. Barghouthy Y, Somani BK. Role of Citrus Fruit Juices in Prevention of Kidney Stone Disease (KSD): A Narrative Review. Nutrients. 2021;13(11):4117. Published 2021 Nov 17. doi:10.3390/nu13114117

–

This article was edited by Dr. Swathi and was written by Element Apothec Scientific Communications Intern, Dr. Susan Egbert. She is a pharmacist and Doctor of Philosophy (PhD) candidate studying Natural Products Chemistry at University of Manitoba in Winnipeg, Manitoba, Canada.