Zesty Health: Exploring the Amazing Citrus Fruits Benefits

Whenever someone says citrus fruits, I travel back to my childhood eating oranges and amla murabba under the sun on chilly winter afternoons. It was magical and sweet. I travel to the hills of Darjeeling where I had the luck to pluck some Mandarin oranges from the orchards. I travel to the scorching summer days where ‘mosambi juice’ comes as a fresh respite to heat.

Who doesn’t love the splash of orange in the air, that fresh citrusy smell of Sweet lemon (mosambi)? I am pretty sure you are right now as nostalgic as I am!

Well, such is the brilliance citrusy fruits shower us with – puckered faces, pursed lips, squinty eyes and yet we love them. Not to forget what we learned in school–that citrus fruits boost our immunity. So they are delicious and nutritious. They are packed with vitamins, minerals, and antioxidants that can help us stay healthy and fight off disease. 

So, why not make them a regular part of your life? 

In this article, we will explore the many citrus fruits benefits, why you should make them a regular part of your diet, and what to keep in mind while you cherish them. So, let’s cut the oranges in halves.

Benefits of citrus fruits

1. High in fibre

Citrus fruits stand out as rich sources of dietary fibre, comprising both soluble and insoluble types crucial for digestive health. 

This fibre does many a brilliant thing to our guts. 

• Firstly, fibre, particularly in their skins and membranes, provides bulk to the stool, accelerates its movement through the digestive tract and helps the gut to absorb nutrients. This promotes regular bowel movements and helps prevent issues like constipation. 
• Secondly, fibre intake from citrus fruits also supports the growth of beneficial gut bacteria, contributing to a balanced and thriving gut microbiome. 

This means a Happy Tummy!

2. A vault of Vitamin C

Citrus fruits, like oranges, lemons, and grapefruits, are renowned for their high vitamin C content. But what’s this thing with vitamin C? Why does the world revere it?

This powerful antioxidant helps boost your immune system. You must have observed this quite dearly in the COVID-19 times as well when the whole world was looking for herculean immunity. Apart from strengthening immunity, it also protects against illnesses and even supports skin health. Our man with many guns. 

And here is how much Vitamin C you get from some of the best citrus fruits out there –

Know that there are other fruits too, that are not citrus but contain much vitamin C in them. A few examples include guava, Kakadu plum, rose hips, etc. 

Here are some fruits that stay soaked in vitamin C –

• Oranges
• Lemons
• Limes
• Grapefruits
• Indian Gooseberries (Amla)
• Kinnow
• Mandarins
• Pomelos
• Tangerines
• Kumquats

Feel like buying these summery fruits right now? 

3. A weight management wonder

Because citrus fruits are low in calories and high in fibre, these come up to be a phenomenal weight-reducing recipe. You surely must relate this to those television health enthusiasts sipping on orange juice. But in truth, fruits are what works best for your weight loss, not the juice. 

Fibre is known to promote satiety by adding bulk to meals and slowing down digestion. This means that consuming fibre-rich citrus fruits can help you feel fuller for longer, potentially reducing overeating and aiding in weight management efforts. 

Also, foods rich in dietary fibre often require more chewing, which can further contribute to a sense of fullness and satisfaction.

Citrus fruits are an excellent source of fibre

4. Supports heart health 

A happy heart leads to a happy life. And why not? After all, it keeps the flow of life (blood) through every inch of our bodies. Soluble fibre, prevalent in citrus fruits like oranges, grapefruits, and tangerines, has been linked to heart health benefits. 

This type of fibre can help lower cholesterol levels by binding to cholesterol molecules and preventing their absorption into the bloodstream. By reducing levels of “bad” LDL cholesterol, soluble fibre contributes to a decreased risk of heart disease.

It is one of the best citrus fruits benefits.

A study done on the Japanese population found that frequent citrus fruit intake led to improved heart health. This was found in both men and women. ^[6]

Citrus fruits improve heart health

5. Provides Goodness of Nutrients

Citrus fruits like oranges, lemons, and grapefruits are packed with bioactive compounds. A few examples include phenolic compounds, terpenoids, carotenoids, flavonoids, and pectin. Now, what do these confusing scientific terms mean to us? ^[7]

Think of bioactive compounds as the good guys found in your food. They are natural chemicals that give plants their colours, flavours, and scents. These compounds have incredible powers, and when you consume them, they work their magic inside your body. 

But why should you care? It is because these bioactive compounds

• Boost immunity
• Fight inflammation
• Nourishes heart
• Boosts brain health
• Reduces weight

Brilliant! They do so many wonderful things. And know what? Citrus fruits stay rich in bioactive compounds. 

Citrus fruits were a favourite traditional medicine in Asian culture.

6. Improves Eye Health 

Although an apple cannot really be the apple of your eye when it comes to vitamin C, citrus fruits proudly can. Being rich in vitamin C, these fruits help the eyes be better at seeing. But how does vitamin C do such visionary work? 

By neutralizing the damaging free radicles, vitamin C protects the eyes from oxidative damage. Once done, it supports the health of blood vessels, thereby providing them with the required nourishment. 

And then it reduces the intraocular pressure (the pressure within the eyes). This prevents them from glaucoma. Apart from this, the enhanced collagen production keeps the eyes young and sharp. 

The recommended Vitamin C intake per day is around 75mg for women (120mg in pregnancy) and 90mg for men. ^[8]

So, the next time you pick up an orange, laud it with a smile as the apple of your eye and eat.

7. Nourish your body with hydration

Water might seem like the simplest thing present on our planet Earth, but it is very, very vital. There is a reason doctors keep asking us to stay hydrated. 

Proper hydration is super important because it keeps everything running smoothly. Surely, it helps your cells work properly, cools you down when you’re hot, and even helps your brain think clearly. But most importantly, it allows your immune cells to fight off germs effectively. 

Citrus fruits have a high water content. They help to keep you hydrated throughout the day. Not just hydrate with simple water but with their nutritious juices. 

8. Keep kidneys alive and thrive

Let’s start straight with a strong and glaring study – A prolonged study that evaluated the American diet over the past 40 years found that those eating fewer citrus fruits were far more prone to kidney issues. Now, why this partiality? ^[9]

Actually, the citrus juice in fruits (especially lemon juice) increases the citrate levels in urine. This acts as an alternative to potassium citrate. Potassium citrate is used to treat kidney stones. 

So, in simple terms, when you eat citrus fruits you offer nutrition to your kidneys that keeps them healthy. 

Before peeling or juicing, consider zesting the outer peel and freezing it for later use in recipes.

9. Promotes brain health

Citrus fruits support brain health. Although they cannot turn someone into Newton or Einstein, they surely keep the brain sane and working well as it ages. All this improves cognitive abilities, thereby enhancing creative and problem-solving skills. 

The power lies in their anti-inflammatory and antioxidant properties. Several studies found that people who ate citrus fruits saw a boost in their brain functioning. ^[10]

10. An excellent exfoliator for glowing skin

Who doesn’t love to have a flawless and glossy skin? But having such grace is not a cakewalk. To get it, the skin must be exfoliated well. And what better way than to embrace nature?

Skin exfoliation helps remove dead skin cells from the top.

Citrus fruits are excellent exfoliators. The acids in citrus fruits, such as citric acid and (Vitamin C) ascorbic acid, help to break down the bonds that hold dead skin cells together. This breakup is what our skin loves. It allows the dead skin cells to be easily washed away, revealing smoother, brighter skin underneath.

Not just skin exfoliation, but these fruits also boost collagen in the skin. And what does collagen do? It tightens the skin and removes any wrinkles. Sheer divinity on the face.

Now you know why our moms were obsessed with Orage peels. 

Who should not eat citrus fruits?

While citrus fruits are generally healthy and packed with essential nutrients like vitamin C and fibre, there are certain individuals who should be cautious or avoid them:

• Might sound weird, but some people can be allergic to citrus fruits. If you observe reactions, stop and consult your doctor.
• Because these fruits contain acid, eating lots of them can lead to the erosion of tooth enamel. 
• If you suffer from heartburn or acid reflux, eating citrus fruits can aggravate your condition. 
• Although low in calories and glycemic index, the juice may contain higher calories and lots of sugar. This can lead to issues with insulin sensitivity. 
• One study found grapefruit to be a risk factor for kidney stones. ^[11]
• Grapefruit might also interact with certain medications including Lipitor, Zocor, Plendil, Cyclosporine, Procardia, Benzodiazepines, Allegra, Zoloft, etc. ^[12]

Apart from that, you have a green flag. But to get the maximum benefits of these fruits, it is best to have them whole instead of taking their juice. 

Conclusion

Citrus fruits are way more brilliant than they are known to be. We usually eat them for their taste. However, citrus fruits’ benefits make them must-have food items in your home. Speak of eyes, they make them sharp; speak of skin, they make it flawless and full of youth; speak of heart, they make it merry and mighty. Brain functioning, weight loss, antioxidants, vitamins, and whatnot! The benefits do not stop. However, there is a downside to these precious gifts of nature. 

While making citrus fruits a part of your diet, make sure you eat them within healthy limits. Also, always prefer fruits over their extracted juice. It will preserve its goodness and bless you with many other benefits. 

So there you have it, folks, the citrus squad – your zesty, juicy sidekicks on the path to better health! It’s time to squeeze the most out of life with the mighty citrus fruits!