Here are 7 reasons why you should consider adding more citrus fruits to your diet. Citrus fruits are known to be an excellent source of vitamin C, which the body does not naturally produce. Vitamin C strengthens the immune system, and also benefits your skin. Just one medium sized orange contains the recommended daily intake of vitamin C, so there is no excuse for not getting enough! Citrus fruits also contain many other vitamins that are vital to maintain your bodily functions, such as B vitamins, potassium, magnesium and copper, which help with muscle contractions and help to maintain fluid balance within our body.
Also, citrus fruits are a great source of plant compounds, that also have various health benefits, such as anti-inflammatory aspects. It was also found that high citrus consumption was associated with reduced risk of having a stroke. In addition, consumption of citrus fruits like oranges and grapefruits have been shown to lower cholesterol and blood pressure.
The impacts that citrus fruits can have on your heart are largely due to the amount of vitamin C present within them, as well as the flavonol content and antioxidant activity. As mentioned previously, citrus fruits contain antioxidants. These antioxidants have been shown to be very powerful when it comes to fighting skin cancer, so eating foods from the citrus food group can help to essentially heal your skin from the inside out.
The increased uptake of vitamin C can offer many protective health benefits, so it is important to ensure you have a sufficient amount within your day to day diet.
It has been found that drinking orange juice may help percent recurrent kidney stones. Kidney stones develop when chemicals within our urine become too concentrated and start to crystallise. Over time, these crystals bind to form a kind of stone. Following are some citrus fruits along with their calorific content:.
Orange: Grapefruit: Tangerine: cal Lime: Kidney stones form when the citrate levels in your urine drop. Drinking a few glasses of fresh lemonade throughout the day has been found to increase urinary citrate levels and reduce the risk of kidney stone formation 25 , Citrus fruits contain phytomicronutrients like carotenoids and polyphenols The frequent intake of these nutrients boosts heart health and protects against cardiovascular diseases After just an eight-week trial, which involved making healthy older adults drink flavanone-rich orange juice, the component was found to have a significant positive effect on their cognitive function This just goes to show that regular consumption of this marvelous fruit has the potential to protect our brain from neurodegenerative diseases.
Foods with a high GI are those which are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar glucose levels. Low GI carbohydrates — the ones that produce smaller fluctuations in your blood glucose and insulin levels — is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease Citrus fruits have a low glycemic index that has been found to reduce the monthly average blood sugar levels, blood pressure, and coronary heart disease risk in type 2 diabetes patients Sorry for bursting your bubble, but the vitamin C in citrus fruits does not help in curing colds completely, as it was once thought to do.
However, eating a citrus fruit at the first sign of the sniffles can reduce the overall duration of the cold by a day Citrus fruits are packed with the electrolyte potassium The intake of potassium through citrus has been found to reduce blood pressure and the risk of stroke and coronary heart disease in adults. It also reduces the effects of age-related bone loss, renal disease, and kidney stones 34 , This potassium is also needed by our body to break down carbohydrates, build muscle, and maintain the regular electrical activity of the heart This super high water content of citrus fruits ensures that your thirst is fully quenched and you feel full without having to load up on calories.
While it sure is great that citrus fruits give you a wealth of nutrients, you need to keep in mind that you can obtain their benefits only if you select the right fruits at the market, store them properly, and eat them before they start rotting. There are a few simple things that you can keep in mind when selecting any citrus fruits. Citrus fruits are great and can benefit your health in a number of ways. But beware! They also come with their fair share of side effects.
Read on to find out what they are. Citrus fruits are susceptible to fungal growth at the farm, during transportation, and even after being bought by the consumer. Some of these molds and yeasts can cause allergic reactions or infection or even grow and produce mycotoxins that can cause diseases. So, make sure you wash the fruit thoroughly before eating it and that you consume it within a few days of buying it.
Some citrus fruits, like oranges, have high fiber content that can cause digestive problems like abdominal cramps and diarrhea. To prevent fungi growth, citrus fruits are often sprayed with biphenyl when being packaged.
When consumed in acute quantities, this chemical can cause skin and eye irritation. It can also have toxic effects on your kidneys, liver, and central nervous system. People who regularly suffer from heartburn or have been diagnosed with gastroesophageal reflux disease GERD also called acid reflux disease , are better off steering clear of citrus fruits as they have high acid content that can aggravate these problems. There are certain enzymes that are released by your body that help in breaking down medication.
Citrus fruits contain some chemicals that could inhibit the release of these enzymes, thus allowing high levels of these medication to stay in your system and potentially exacerbating their side effects.
Citrus fruits are high in potassium. Anyone taking beta-blockers that also work to increase the potassium levels in your body should avoid citrus fruits because, in combination with this medication, they can sky-rocket the potassium levels in your body that cannot be easily brought down by their weakened kidneys. Some citrus fruits, like grapefruit, can interact dangerously with certain medications like antibiotics, cardiovascular drugs, blood pressure medication, organ transplant rejection drugs, and cholesterol lowering drugs.
This can lead to kidney failure, respiratory failure, gastrointestinal bleeding, and other such major complications. So, make sure you speak to your doctor about which citrus fruits you can safely consume. You also need to be careful while consuming these fruits or their juices.
Here are some things you need to keep in mind. Here are a few suggestions Tuesday - Saturday: 10am to 5pm. Tuesday - Saturday: 11am, 1pm, 3pm. Monday - Saturday: 10am to 5pm. Tuesday - Saturday: 10am to 3pm. Monday - Saturday: 10am to 3pm. Email: custserv mixon. Bradenton, FL
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