Citrus Fruits – Why You Should Consume More Of Them?
Brightly coloured and juicy citrus fruits chuck the gloom out of your wintery days. Apart from the being flavourful and pretty, they are good for your health also.
These fruits comprise of limes, lemons, oranges and grapefruit. There are many more varieties and hybrids too.
Check out the health benefits of citrus fruits
1) Rich sources of vitamins and plant compounds
An excellent source of vitamin C, citrus fruits help in strengthening the immune system and in keeping the skin elastic and smooth.
Do you know that just one medium-sized orange has all the vitamin C you require in a day?
These fruits also have B vitamins, potassium, magnesium, copper and phosphorus. Moreover, they are rich in plant compounds and have many health benefits such as anti-inflammatory and antioxidant effects.
2) Good sources of fibre
Citrus fruits are a great fibre source. A single cup of orange segments have 4 grams of fibre!
Fibre has a lot of health benefits to offer. That includes improving digestion and helping in weight loss.
Oranges are high in soluble fibre that helps in lowering cholesterol levels. When compared to other fruits and veggies, citrus fruits are unique as they have a higher amount of soluble fibre than insoluble fibre.
3) Low in calories
Citrus fruits are the best option for you if you are watching your calorie intake. They easily fill you up without adding up calories as they have water and fibre present in them. So, if you want to lose weight, include citrus fruits in your diet.
4) Lower risk of kidney stones
Kidney stones can be painful. There is one kind of a kidney stone that is caused by low citrate levels in urine. Citrus fruits can help in raising the levels of citrate in the urine and thereby lower the risk of kidney stones.
You should drink more of citrus juices and eat these fruits if you want to reduce the risk of kidney stones.
5) Fight or protect against cancer
Studies reveal that citrus fruits reduce the risk of some kinds of cancer. This is because of plant compounds ‘flavonoids’ that help protect against cancer.
6) Have nutrients to boost heart health
These fruits are good for the heart. In a study it was found that those who consumed more of these fruits had lesser chances of stroke and heart disease. They also have soluble fibre and flavonoids that raise good cholesterol levels and lower the bad ones.
7) Protect the brain
If you want to ward off neurodegenerative diseases (Alzheimer’s and Parkinson’s), you should eat citrus fruits. These diseases are chiefly due to the breakdown of cells of the nervous system. Inflammation also has a role to play in these diseases.
Citrus fruits have flavonoids with anti-inflammatory properties that help in preventing the deterioration of the nervous system. So, for your brain health, include more of citrus fruits in your diet.
Nays of citrus fruits
- Too much of citrus fruit or citrus fruit juices can increase your risk of cavities. It is the acid in the fruit that erodes tooth enamel. You are at risk if you sip on lemon water all day long.
- Drinking the fruit juice is not as healthy as eating the whole fruit. This is because the juice has more sugar and less fibre when compared to the whole fruit.
- Grapefruit is known to interact with certain medicines.
The final word
Citrus fruits are nutritious and protect from diseases. Stick to consuming the whole fruit instead of the juice for enjoying its benefits. You would benefit by adding more of these fruits in your diet.
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