Seven benefits of citrus fruits
Seven benefits of citrus fruits – lemon, lime, orange, tangerine, and grapefruit, as well as many of their varieties, are very tasty but also very healthy.
1.They are rich in vitamins and minerals
Citrus fruits are an excellent source of vitamin C which can boost immunity and makes the skin smooth and elastic. One medium orange meets your daily needs for this vitamin. Citrus fruits contain other important minerals and vitamins, such as B-complex vitamins, potassium, phosphorus, magnesium, and copper. Also, they have more than 60 types of flavonoids, carotenoids, and essential oils, which act as antioxidants and anti-inflammatory.
2.A good source of fiber
Only one cup orange slices provide 4g fiber (recommended daily dosage is 14 g per 1000 calories). Fibers improve the health of the digestive system and help you lose weight.Particularly rich in fibers are oranges.
3.They have few calories
1 small tangerine = 35 calories, 1 medium orange = 62 calories, half red grapefruit = 52 calories, half yellow grapefruit = 39 calories, juice of 1 lemon = 12 calories.
4.Reduce the risk of kidney stones
One type of kidney stones is due to the low level of citrate in the urine. Citrus fruits (as well as many other types of fruits and vegetables) can raise the level of citrate in the urine, thus lowering the risk of certain types of kidney stones. Citrus fruits are a natural alternative supplement of potassium citrate.
5.Act preventive against some cancers
Many studies associated citrus fruit with a lower risk of some cancers. So, for example, one study shows that people who ate one grapefruit or drank a glass of grapefruit juice a day had a lower risk of lung cancer. Another study suggests that citrus fruits can reduce the risk of cancer of the esophagus, stomach, and pancreatic cancer. It is assumed that the protective role of citrus fruit comes from a number of flavonoids they contain.
6.Are healthy for the heart
A Japanese study found that among people who ate more grapefruit have a smaller percentage of heart attack and stroke. One recent study has pointed to the link between a grapefruit and a lower blood pressure. Several ingredients that citrus fruit contain has a beneficial effect on heart health, above all soluble fiber and flavonoids that lower levels of bad cholesterol and triglycerides, and increase the level of good cholesterol.
7.They are good for the brain
Related: 4 Grapefruit Juice Health Benefits
Flavonoids from citrus fruits have an anti-inflammatory effect, thus protecting the nervous system of neuro degenerative diseases, such as, above all, Alzheimer’s and Parkinson’s. Hesperidin and apigenin flavonoids from citrus fruit protect brain cells and improve brain function, according to a study on laboratory mice. And several studies done on the elderly showed that citrus fruit can improve brain function.
– Too large quantities of citrus fruit (whole fruit or fruit juices squeezed) may contribute to the occurrence of caries because the acid in the fruit can impair the tooth enamel. This is especially true in the case when drinking water with lemon, because of that way, we are “bathing” the teeth in acid. On the other hand, some ingredients from citrus peel can successfully fight the bacteria that cause tooth decay, according to the preliminary studies.So it is advisable to drink the juices with a straw.
– Grapefruit is not recommended with certain medicines (some statins, some medicines for pressure and tranquilizers).