On my trip to the grocery store earlier this week, I stumbled upon an awesome grapefruit sale. I got a five-pound bag for less than two bucks. How could I pass that up? When I can find citrus fruits on sale, I usually buy them. I kind of like the fact that they are in their own eco-friendly packaging. Saves me some prep work when packing lunches for the hubs and me. And depending on my meal plan for the week, various types of citrus will complement a variety of dishes like my Chipotle Turkey and Vegetable Chili or Raspberry Balsamic Baked Goat Cheese.
This got me thinking about all the great things about citrus. They are healthy, tasty, and easy to incorporate into everyday life. Citrus fruits are comprised of limes, lemons, grapefruit, oranges, clementines, persimmons, and many other. Each fruit provides a slightly different composition of nutrients and health benefits. Keep reading to get the low down on the 10 citrus fruit benefits.
10 Citrus Fruit Benefits
Immunity:
Citrus fruits host a plethora of antioxidant power. Antioxidants help to prevent oxidative stress and inflammation within the body, keeping us healthy. Additionally, the antioxidant and phytonutrient content helps to boost our immune system while preventing chronic illness and slowing the signs of aging.
Eco-Friendly:
As I mentioned earlier, many citrus fruits are wrapped in their very own packaging. The thick skins of oranges, grapefruits, and clementines are durable enough to pack in your bag and thick enough to preserve the fruit from the elements. Save the environment a plastic baggy and pack a clementine for lunch tomorrow!
Cancer:
While the research remains inconclusive, many studies show citrus fruits have a protective effect against cancer. Though much of this research places emphasis on Vitamin C. The positive correlation between cancer and citrus may lie with Vitamin C’s role as an antioxidant.
Birth Defects:
To prevent neural tube defects in pregnant women, folate is regularly supplemented . Adequate folate intake can dramatically reduce the risk for neural tube defects. Citrus, particularly grapefruit, is well known for its folate content. Furthermore, folate can lower risk for depression and other birth defects like spina bifida and anencephaly.
Cardiovascular Health:
The high antioxidant content in citrus fruits plays a big role in heart health. Vitamin C yet again plays a protective role against oxidative damage. It works to combat low-density lipoproteins (LDL) from oxidizing. LDL is better known as the “bad” cholesterol. In addition to Vitamin C, folate lowers blood levels of homocysteine, which can contribute to cardiovascular disease.
Improved Blood Pressure:
Citrus fruit is bursting at the seams with that can improve blood pressure. Loaded with potassium, flavonoids, pectin, and essential oils, citrus fruit is the perfect heart healthy cocktail. In particular, potassium plays an extremely important role. Potassium counters the effects of sodium. As many of us know, too much sodium raises blood pressure. The more potassium we consume, the more sodium our bodies release. Thus, helping to lower blood pressure.
Digestive Health:
I talk a lot about fiber and its impact on digestive health. It must be one of my favorite nutrients of all time. Many fruits and vegetables, including citrus, is chock full of fiber. Getting adequate fiber aids in feeling full, maintaining colon health, lowering cholesterol, improving blood sugar, and sustaining good gut bacteria. Also, did I mention it keeps you regular? The daily recommended value of fiber is 25g for females and 30g for men.
Iron Absorption:
Iron is the foundation behind our red blood cells and hemoglobin. These molecules help carry oxygen throughout our body, preventing fatigue and weakness. Citrus is not touted for iron content. However, with citrus, Vitamin C pairs with iron from other foods. This vitamin helps our bodies process iron, increasing its absorption. How cool is that!?
Collagen Production:
I mentioned earlier that citrus slows the signs of aging. Vitamin C works from the inside, out to reduce the signs of lines and wrinkles. Over time, UV light or pollutants can reduce the skin’s Vitamin C content, meaning dietary intake is important. While adequate Vitamin C intake is crucial to combat the damage of UV rays and pollutant, it is also necessary for collagen. Vitamin C actually regulates the rate our body produces collagen. Moreover, collagen provides structure and stability for our skin to reduce the appearance of lines and wrinkles.
Weight Management:
Rumor has it that citrus fruits like grapefruit and lemons contain a compound that increased metabolism. But it is just that, a rumor. When it comes to weight management, citrus helps us in a few ways. First, the fiber content of citrus helps to keep us fuller, longer, meaning we snack less. In addition to fiber, citrus fruits are loaded with water. This gives us a sense of fullness without the excess calories. Lastly, speaking of calories, citrus only has a few of them. Adding citrus to your daily routine will keep you full minus all the calories.
Note** – When taking prescription medications, talk with your doctor before you eat grapefruit. Grapefruit may interact with certain medications.
