Citrus fruits have many health advantages associated and the vitamin C in citrus fruits like oranges, grapefruit, and limes is great for keeping your immune system strong. During the cold and flu season, those fruits will certainly be popular remedies. However, many additional remarkable health benefits can be gained from eating citrus fruits. The juicy, bright fruits are a terrific addition to a balanced diet because they are full of nutrients and taste great. A diet rich in citrus fruits is a great way to get more warmth and light into your daily diet. Citrus fruits are a vital part of the daily diet because they conceal significant health advantages behind their tough, leathery rinds in addition to being visually appealing, aromatic, refreshing, and juicy. Vitamin C, flavonoids, and fiber can all help keep you healthy by warding off diseases like diabetes, cancer, and neurological disorders.
Citrus fruits also provide other benefits, such as improved gastrointestinal health and function. Trees and bushes with flowers can bear citrus fruit. Juicy segments are protected by a leathery rind and a white pith. Australia, New Guinea, New Caledonia, and maybe even Southeast Asia are their original homes. They are now grown all over the world in both tropical and subtropical climes. Spain, China, the United States, Mexico, and India are all major production hubs. Irrespective of their delicious flavor, roughly a third of all citrus fruits are utilized to manufacture juice. Citrus fruits of every variety are available constantly. Midway through December to early April is orange and grapefruit season in the Northern Hemisphere. Keep reading to learn the many benefits of eating citrus fruits.
What are the medical advantages of citrus fruits?
Since ancient times, people have recognized the value of citrus fruits. Citrus fruits, which are widely believed to have originated in Southeast Asia, quickly gained widespread popularity wherever they were introduced. The citron (Citrus medica) has deep origins in religious ceremonies and festivals, such as the Jewish Day of Tabernacles (Sukkot), which celebrates the end of harvest and gives thanks for the fruits that have been gathered. Citrus fruits were termed “Thyon” by the Greeks, while the Romans used the word “Citrus.”
Oranges, lemons, limes, pomelos, and mandarins, among others, are all descended from citrons and their hybrid ancestors. The sweet orange was brought to the Americas by Spanish explorers, and it’s thought that Christopher Columbus planted citrus trees in Haiti during his second voyage, in 1493. Sweets and teas were flavored with citrus fruits wherever they could be found because of their fragrant and delicious oils. Citrus fruits were widely utilized as remedies for a wide variety of medical issues, including fever, diarrhea, skin problems, gout, scurvy, poisoning, and even the bubonic plague.
Regardless of how many contexts you look at, the ancients were onto something. They have long been prized for their delicious taste and energizing scent. As a result of the citric acid in these fruits, any bacteria or other germs on your skin will be eliminated, leaving you with a clean, healthy glow. Because of their fragrant nature, they hold a unique place in the field of aromatherapy.
Following are the health advantages of citrus fruits
They include several beneficial plant compounds and vitamins
Vitamin C, found in abundance in citrus fruits, helps the body fight off illness and maintains the skin looking young and healthy. You can get all the vitamin C you need for the day from just one medium-sized orange. B vitamins, potassium, phosphorus, magnesium, and copper are just some of the additional essential nutrients found in citrus fruits. In addition, they have a high concentration of plant components with antioxidant and anti-inflammatory properties. Citrus fruits include beneficial chemicals such as flavonoids, carotenoids, and essential oils, of which there are more than sixty different types. Vitamins, minerals, and plant components abundant in citrus fruits contribute to overall wellness.
Their high fiber content makes them a healthy choice
The fiber content of citrus fruits is high. Four grams of fiber can be found in only one cup of orange segments. Consider that the average recommendation for fiber intake per 1,000 calories eaten is 14 grams. About four percent of men and thirteen percent of women in the United States are thought to receive that much. Fibre helps with digestion and weight loss, among other things. Soluble fiber, which helps reduce cholesterol levels, is abundant in oranges. Citrus fruits stand out from the pack because they have a higher proportion of soluble to insoluble fiber. Soluble fiber, found in abundance in them, has been shown to reduce cholesterol and improve digestion.
It’s possible that they can lower your risk of developing kidney stones
Stones in the kidneys are painful crystals of minerals. Urinary stones can occur when there is an abnormally high concentration of urine or when there are more minerals that cause stones than is typical. The absence of citrate in the urine might lead to the formation of kidney stones. Citrate in the urine can be increased by eating a variety of fruits and veggies, especially citrus fruits, which can reduce the likelihood of developing kidney stones. Instead of taking synthetic potassium citrate, try swapping it out for some citrus juice and fruit. Research on dietary patterns in the United States over the past 40 years has found that those with lower citrus fruit consumption have a higher incidence of kidney stones. Eating citrus fruits has been linked to a reduced risk of developing kidney stones through increasing citrate levels in the urine.
Perhaps they can aid in the battle against cancer, or perhaps serve as a shield against it
Citrus fruits have been associated with a decreased incidence of certain malignancies, according to numerous studies. According to the results of one study, the chance of developing lung cancer was reduced in those who consumed either one grapefruit or one serving of grapefruit juice daily. They have been linked to a reduction in the risk of developing esophageal, stomach, breast, and pancreatic cancers, according to some research. There are several plant chemicals in these fruits, including flavonoids, which have cancer-preventive properties. Some of these flavonoids have antioxidant properties and may prevent the production of genes linked to age-related illnesses including cancer. Fruits from the citrus family have the potential to aid in the fight against cancer by inhibiting the growth of existing tumors, preventing the development of new tumors, and rendering carcinogens ineffective.
Due to the nutrients they contain, they are beneficial to cardiovascular health
Citrus fruits may help protect the heart. A Japanese study discovered that those who consumed the most of these fruits had the lowest incidences of cardiovascular disease and stroke. Additional research from 2017 showed that grapefruits may help lower systolic blood pressure. They include several chemicals that have been shown to boost heart health indicators. By increasing “good” HDL cholesterol and decreasing “bad” LDL cholesterol and triglycerides, their soluble fiber and flavonoids may help reduce cholesterol levels. Citrus flavonoids, especially naringin, are powerful antioxidants with multiple heart-healthy effects.
Potential Brain Protection
Citrus flavonoids may protect against neurodegenerative disorders like Alzheimer’s and Parkinson’s, which are caused by the death of nerve cells. Inflammation is a key player in the pathogenesis of many conditions. Citrus flavonoids are hypothesized to protect the chain of events that leads to nervous system deterioration due to their anti-inflammatory properties. Hesperidin and apigenin are two examples of flavonoids that have been found to protect brain cells and boost brain function in animal and laboratory tests. Citrus juices have been proven to improve cognitive performance in several trials with elderly participants.
When consuming citrus fruits, are there any negative consequences?
In transit, and even in the hands of the consumer, they can develop mold and fungi. Some molds and yeasts are allergenic, can cause infections, and can even multiply to make mycotoxins, which can harm human health. The fruit should be carefully washed before being eaten, and it should be eaten as soon as possible after purchase, preferably within a few days.
Issues with Digestion
There are some citrus fruits, including oranges, whose high fiber content is associated with gastrointestinal issues like bloating and diarrhea.
Dangers of Biphenyls
When they are packaged, they are often sprayed with biphenyl to kill any fungi that could be present. This chemical can irritate the skin and the eyes if ingested in large enough doses. The kidneys and brain are all vulnerable to its toxicity.
Compatibility of Drugs
Your body naturally produces enzymes that aid in the breakdown of medications. Some compounds found in citrus fruits have been shown to impede the production of these enzymes, extending the length of time that these medications remain in your blood and perhaps increasing their adverse effects.
The potassium content in citrus fruits is particularly high. Citrus fruits, when combined with beta-blockers (which also raise potassium levels in the body), might generate dangerously high potassium levels that the weak kidneys couldn’t handle.
Antibiotics, cardiovascular treatments, blood pressure medication, therapies used to treat organ transplant rejection, and cholesterol-lowering drugs are only some of the classes of drugs known to have potentially fatal interactions with citrus fruits like grapefruit. Major problems include kidney failure, lung failure, and stomach hemorrhage are possible outcomes. Get advice from your physician on which citrus fruits are appropriate for your diet.
The Bottom Line
Vitamins, minerals, and antioxidants are all found naturally in citrus fruit, making it a nutritious choice for eating on the go. And because of their high water content, citrus fruits are an excellent way to replenish your fluids. Citrus fruits, especially when consumed in their full forms, are delicious, but adding grapefruit to your diet without consulting a doctor is risky. Many different drugs are affected by grapefruit. These fruits are at their peak when eaten first thing in the morning or shortly after a small breakfast. You should probably hold off on the H2O after you eat citrus fruits because it could make your stomach acidity levels rise even higher. They lose nutritional value quickly after being picked, so don’t store them for too long. Choose fresh fruits as part of your regular diet. They worked as well taking an hour or two before or after a meal.
If you suffer from constipation, try eating the fruit with its mesocarp to take advantage of its high fiber content. Do not eat these fruits with your meal because they are acidic and may induce stomach upset. They are loaded with nutrients that help the skin in various ways. The vitamin C in them makes your skin more supple and helps you look younger. The peel of citrus fruits functions as a skin exfoliating agent and may also prevent UV-induced photodamage and pigmentation. Citrus fruits, which are known to increase collagen production, are also useful for maintaining healthy hair and preventing breakage by strengthening individual strands. As a bonus, eating these fruits can reduce your risk of developing cancer, stroke, stress, low immunity, kidney stones, and heart disease. But some fruits might induce tummy troubles and even medicine interactions.
Sirisha B