- 1. They’re
Rich in Vitamins and Plant Compound
Citrus fruits are an excellent source of vitamin C, a
nutrient that strengthens the immune system and keeps your skin smooth and
elastic
In fact, just one medium orange has all the vitamin C you
need in a day
Citrus fruits also have good amounts of other vitamins and
minerals that your body needs to function properly, including B vitamins,
potassium, phosphorous, magnesium, and copper.
Additionally, they are rich in plant compounds that have
various health benefits, including anti-inflammatory and antioxidant effects.
These compounds include over 60 varieties of flavonoids,
carotenoids and essential oils, and they are responsible for many of citrus
fruit’s health benefits
- 2. They’re
a Good Source of Fiber
Citrus fruits are a good source of fibre. Just one cup of
orange segments contains four grams of fibre
To put that in perspective, it’s recommended that you
consume 14 grams of fibre for every 1,000 calories you eat. It’s estimated that
only 4% of men and 13% of women in the US get that amount
Fiber has several health benefits, including improving
digestive health and aiding weight loss.
Oranges are particularly high in soluble fibre, the kind of fibre
that helps lower cholesterol levels
Compared to other fruits and vegetables, citrus fruits are
unique in that they have a higher ratio of soluble to insoluble fibre.
- 3. Citrus
Fruits Are Low in Calories
If you’re watching your calorie intake, citrus fruits are a
good choice.
They’re low in calories, yet their water and fibre contents
help fill you up.
Here’s how many calories the main kinds of citrus fruits
contain
1 small clementine: 35
1 medium orange: 62
1/2 pink grapefruit: 52
1/2 white grapefruit: 39
Juice from 1 lemon: 12
What’s more, a 2015 study that looked at people’s eating
habits and weight over 24 years found that eating citrus fruits was linked to
weight loss.
- 4. They
May Reduce Your Risk of Kidney Stones
Kidney stones are painful mineral crystals.
They can form when your urine is very concentrated or when
you have higher-than-normal amounts of stone-forming minerals in your urine.
One type of kidney stone is caused by low levels of citrate
in urine.
Many fruits and vegetables, especially citrus fruits, can
raise the levels of citrate in your urine, lowering the risk of kidney stones
Drinking citrus juices and eating these fruits can offer a
natural alternative to potassium citrate supplements.
According to data on American eating habits over the last 40
years, kidney stones are more common in people who eat fewer citrus fruits
- 5. They
May Help Fight or Protect Against Cancer
Many studies have linked citrus fruits to a reduced risk of
certain cancers
In one study, people who ate one grapefruit or drank one
serving of grapefruit juice daily had a lower risk of lung cancer
Other studies have suggested that citrus fruits may also
protect against oesophageal, stomach, breast and pancreatic cancers
These fruits contain a host of plant compounds, including
flavonoids, that may help protect against cancer
Some of these flavonoids act as antioxidants and may block
the expression of certain genes that are responsible for some degenerative
diseases, including cancer.
Citrus fruits may also help fight cancer by suppressing
cancers, blocking the formation of new cancers, and making carcinogens inactive.
- 6. They
Contain Nutrients That Boost Heart Health
Eating citrus fruits could be good for your heart.
In fact, a Japanese study found that people who ate higher
amounts of these fruits had lower rates of heart disease and stroke.
Furthermore, a 2017 review suggests that grapefruits are
linked to a decrease in systolic blood pressure.
Several compounds in citrus fruits can improve markers of
heart health.
For example, their soluble fibre and flavonoids may improve
cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL
cholesterol and triglycerides.
And many of the flavonoids in citrus fruits, including one
called naringin, are strong antioxidants that benefit the heart in several ways
- 7. They
May Protect Your Brain
The flavonoids in citrus fruits may help ward off
neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, which result
from the breakdown of cells in the nervous system.
In part, these diseases are caused by inflammation.
Flavonoids found in citrus fruits have anti-inflammatory
capabilities that are thought to help protect against the chain of events that
causes the nervous system to deteriorate.
Specific types of flavonoids, including hesperidin and
apigenin, have been shown to protect brain cells and improve brain function in
mice and test-tube studies.
Several studies in older adults have also shown that citrus
juices may boost brain function
