Citrus fruits: health benefits, nutrition, and tips for use
During the cold season, the media is calling for more consumption of fresh fruit to counteract ailments: colds, flu, and others that strain our immune system. Among the most recommended are citrus fruits. However, there are contradictory opinions, which partly detract from the valuable properties of these fruits. Is it true what they tell us? Are citrus fruits healthy allies or not?
Types of citrus fruits
Most people are familiar with oranges and lemons. Many species belong to the citrus family: oranges are the most important and commonly used. Mexico, India, the United States, Italy, China, Brazil, and Spain are the largest citrus producers.
Citrus sinensis is a fruit tree belonging to the genus Citrus whose fruit is orange, known as a sweet orange, a name used to distinguish it from bitter orange. They are probably the most popular citrus fruits, primarily because of their juices and known contribution of vitamin C. In addition to ascorbic acid (vitamin C), they also contain vitamin B1, folic acid, potassium, flavonoids, carotenoids, citric acid, and fibre. They are delicious and nutritious, which is the reason people mainly use them all over the world.
Bionde del Gargano oranges are a true perfection of tradition, protected by the prestigious European IGP brand. They have a relatively small size, a classic spherical shape, a sweet taste, and an intense aroma, making them particularly valuable among consumers. Bionda is produced and packaged in the province of Foggia, mainly in the northern coastal and sub-coastal area of Cape Gargano.
Oranges can be eaten fresh, sliced, or juiced as an ingredient in salads and as a side dish. Oranges can also be prepared as part of exquisite sweet and sour dishes or as an alternative for drinks, liqueurs, and lemonades.
Lemon has many health benefits, so it deserves its article. They recommend eating it sliced or in pieces with food to get the maximum help, and you can use it in a salad or other fresh dishes. Lemons are consumed all over the world, and their uses are uncountable.
Tangerines are as famous as oranges because of their flavour, but they are not always available. They contain calcium, so they keep bones and teeth healthy. Tangerines also contain bromine. This mineral has soothing and relaxing properties. If you are stressed, nervous, and agitated, a few tangerines in the evening before bed can help you fall asleep.
Lime is a little-known citrus fruit, often confused with lemon (it belongs to the same family) and little used. Unlike other citrus fruits, it does not have a lot of fibre but is high in vitamin C, magnesium, potassium, folic acid, citric acid, beta-carotene, and antioxidants. It is a good detoxifier, helps digestion, and has the same benefits as other citrus fruits. Several varieties taste different but are usually bitter.
Bitter is not to everyone’s liking. Grapefruit is one of the most rarely used citrus fruits because of its taste. A unique feature of grapefruit, when consumed regularly, is the prevention of insulin resistance and, as a consequence, diabetes.
Composition of citrus fruits
Although there are some differences, they all contain a lot of water in percentages of 60% to 80%, organic acids, and, in particular, citric acid. They also have large amounts of some minerals, including calcium, potassium, magnesium, iron, and various vitamins, of which vitamin C is by far the most common. This vitamin is especially effective for boosting the immune system and preventing or treating seasonal illnesses such as colds, coughs, sore throats, and the flu. It is also helpful for gingivitis, stomatitis, and infectious diseases.
- A typical orange is about 60% water;
- The pulp consists of cellulose, protein, and pectin;
- The peel consists of peel, albedo (core), and wax.
Vitamin PP (or niacin) is suitable for brain and skin health (vitamin PP deficiency leads to pellagra disease, characterized by dementia, dermatitis, and diarrhoea). Vitamin A is present, especially in tangerines and grapefruits, which is very valuable for vision, while the presence of B vitamins makes these fruits effective in combating feelings of exhaustion. There are no sugars in abundance, mainly fructose, and the overall calorie intake is as low as 30 to 70 calories per 100 grams of the product. This caloric intake remains constant even for citrus-based juices.
Useful qualities of citrus fruits
Citrus fruits are rich in features like many other foods, but they have unique health benefits worth adding to your daily diet. Among the benefits of citrus fruits, we find the amount of fibre soluble and insoluble. Fibres have many functions, increase the feeling of satiety and therefore help to lose weight. They improve the role of the intestinal system and bacterial flora, promote intestinal peristalsis with reduced constipation, and consequently improve liver function.
Why you should eat citrus fruits
- eating citrus fruits can prevent cancer;
- are a good source of antioxidants;
- Consumption promotes heart health;
- Rich in vitamins C, A, B and other essential nutrients;
- low calorie;
- good for the immune system;
- can reduce the risk of kidney stones;
- have anti-inflammatory properties.
Can protect the brain, the flavonoids in citrus fruits help prevent degenerative processes in the nervous system. According to some studies, regular consumption of citrus fruits, mainly grapefruit, oranges, lemons, tangerines, and others, can improve brain function.
They are suitable for cardiovascular health. According to a study in Japan, those who regularly eat citrus fruits are less likely to have heart disease. This effect is also determined by lower blood pressure and lower cholesterol and triglyceride levels. The antioxidants present in these fruits in high doses can effectively counteract the occurrence of varicose veins.
Scientists claim that citrus fruits help avoid cancers. For example, they can protect against oesophagus, breast, stomach, and pancreas cancer. Their anti-tumour effect is due to the high doses of flavonoids, which act as antioxidants to block specific genes responsible for certain diseases, including tumours.
Regular consumption of citrus fruits
To take advantage of all these benefits, it is essential that citrus fruits be part of a balanced diet and eaten regularly. Otherwise, you cannot expect that eaten once and they will work wonders just because they are rich in properties.
Since each of these fruits has a distinct set of qualities, changing the variety throughout the week can allow you to take advantage of their benefits best. It is better to eat the whole fruit rather than just the juice because it is more nutritionally complete and balanced; it is the only way to enjoy the benefits of citrus fully. In liquid, you should consume it immediately after its preparation. It is the only way to utilize the beneficial effects of the many substances present fully.
Finally, it is good to remember that citrus fruits can cause problems for people who suffer from gastritis or gastroesophageal reflux. Those who suffer from the conditions mentioned above can try eating a small portion of citrus fruit between meals when the stomach has completed the digestive process. This trick may cause less trouble.
