You must be knowing that citrus fruits like oranges, lemons, grapefruit, etc., are a great source of immune-boosting Vitamin C – this is why many people consume these fruits while having cold and flu. However, citrus fruits offers many other excellent health benefits as well. The juicy fruits are combined with nutrients, good flavor, making them a great supplement to a healthy diet.
Why You Must Eat Citrus Fruits
Check out nine reasons why you should be adding more citrus to your plate.
They nourish your heart
Citrus consists of flavonoids, a plant compound that may assist heart health. In a study of patients who had undergone bypass surgery published in the journal of agricultural and food chemistry, scientists found that antioxidant-rich red grapefruit helped lower bad LDL cholesterol as well as triglyceride levels. Vitamin C also has links to a reduced risk of heart disease.
Citrus fruits have a low glycemic index
Citrus fruits have a relatively low glycemic index on the score of 100, meaning they would not spike your blood sugar as much as other foods.
For example, orange has a score of 45 and a grapefruit 25. This means the glucose in citrus fruits is released slowly into your bloodstream, offering you a steady feeling of energy – without a crash later on.
They help you to consume other nutrients
Adding citrus helps you to get more out of other foods you consume to your plate. Vitamin C boosts the viability of the catechins, the healthy antioxidants in green tea. Citrus can also help your body absorb iron, a mineral that is important for your immune system and helps your body produce red blood cells.
Many dieticians recommend pairing citrus fruits with iron-rich foods like leafy greens, fish, meat, etc., to maximize the nutritional benefit.
Skin looks young
Another reason to consume a good quantity of vitamin C, it may be beneficial for your skin. Vitamin c produces collagen, which leads some experts to believe it can help keep skin looking flexible and smooth. In a study published in the American Journal of Clinical Nutrition, the participants who consume lots of vitamin C superfoods had fewer wrinkles and dry skin than those who did not.
Good for weight controller
Citrus fruits provide tons of juicy flavor with little to no fat, sodium, or calories [an orange has only 45], making them extremely diet-friendly. Researchers linked low vitamin C blood levels to higher BMIs, waist circumference, and body fat percentage.
They are hydrating
Like cucumber, muskmelon, watermelon, and tomatoes, citrus fruits have a high water content [ grapefruit are 88% and oranges are 87%]. Eating a good amount of water-rich foods such as citrus can help you stay hydrated, which is essential for satisfying your thirst and consuming enough fluids throughout the day to prevent dehydration and help the body's system function properly.
Power-packed with Potassium
You must be thinking how? Because when you hear potassium, banana comes at first. However, citrus is also a great source of this mineral, essential for fluid regulation, mineral balance, and muscle contraction. By having plenty of potassium-rich foods, you can help lower your risk of stroke by 21% as well as reduce your risk of heart disease.
They may help shortens colds
It's no secret that citrus provides a healthy dose of vitamin C [ 38 mg in a grapefruit, 30 mg in a lemon, and 51 mg in an orange]. If vitamin C cannot prevent cold, researchers say that it might reduce the duration and severity. Shortening the duration of your symptoms by about a day can make a big difference when you are feeling sick.
Great Source of Fiber
Women should consume approx. 25 grams of fiber per day and citrus can help you to meet your target. One orange serves up to 2.3 grams of fiber, while a tangerine has 1.6 grams of fiber. Additionally, about two-thirds of the fiber in citrus fruit is soluble fiber, linked to lower cholesterol, and helps regulate glucose levels.
To start adding more citrus into your diet, you must squeeze the juice or grate the zest on chicken, fish, or salad to boost the flavor instantly. Alternatively, you can mix some juice into the base for a dressing or sauce. If all fails, you can just add some slices into your water to give it a more subtle flavor.
