Health benefits of citrus fruits
Citrus fruits are commonly famous for its richness in vitamin C. The common citrus fruits are grapefruits, lemons, oranges, limes, tangerines and pomelos. They earn their star food grade because of their richness in flavonoids, which have anti-cancer properties. They help in preventing the spread of tumors and inhibit the growth of cancer cells.
Citrus fruits are rich in vitamins and minerals those promote immunity and increase energy levels. These fruits also contain phytochemicals which are plant-based chemical compounds that help to ward off many chronic diseases. A balanced diet is fulfilled by daily adding citrus fruits to daily diet. They comprise an impressive list of glycaemic and non-glycaemic carbohydrates, folate, calcium, potassium, vitamin B6, niacin, thiamin, copper and also other essential nutrients. They have no cholesterol in them and its average energy value is also very low and so it is advisable to take daily to get rid of extraweight.
A tablespoon of lemon juice contains 4 Kcal, a grape fruit gives 90 kcal and a medium orange contains 60 kcal. Citrus flavonoids are antioxidants which help to prevent heart diseases and neutralize free radicals. New findings show that they improve blood flow in coronary arteries and reduce the risk of blood clots in arteries and lessen bad cholesterol (LDL).
Vitamin C (ascorbic acid),a water soluble vitamin, is required in the synthesis of collagen which plays a vital role in wounds heal and tissue repair which hold blood vessels, bone, ligaments, and tendons. Vitamin C binds with iron to form iron-vitamin C complex in the digestive tract. Potassium is not only a mineral but also an electrolyte essential in the function of heart contraction, and nerves. Thus, vitamin C is useful in the treatment of anemia. It also helps in reducing the longevity symptoms of cold.
Nutritional facts about citrus fruit
|Fibre content (g)||3.1||2.5||1.7|
|Ascorbic acid (mg)||70||79||26|
Source: Gutherie and Picciano, 1995.
Being a rich source of antioxidants vitamin C, if consumed regularly it can reduce the risk of chronic diseases. They can also oxidize deoxyribonucleic acid (DNA), fatty acids, and protein. The dosage of daily requirement of Vitamin C is 10 mg to defend C deficiency. But it is also recommended to take 30 to 100 mg/day and some studies shows that more than 200mg/day may be required for the chronic conditions healing. Too much consumption of Vitamin C is harmful especially for the people with overloaded iron.
Folate is also another important water soluble vitamin which is also essential for new cell production and growth. It is helpful in the production of DNA and RNA, mature red blood cells. A 225 ml of orange juice may supply 75 mcg of folic acid to the body.
Thus Citrus fruits are concerned with over nutrition, in preventing micronutrient deficiencies, rich in dietary fibre, carbohydrates, many vitamins and minerals. It is also an ideal fruit for low-fat, sodium-restricted diets. There was a study conducted by Western University in London shows that type-2 diabetes can be prevented by nobiletin, a flavonoid, and an extraction of tangerine. Thus taking citrus fruits daily is a compulsion of health practices.
How about enjoying some health benefits of Citrus fruits?
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