Reasons to Eat More Citrus Fruits

Hello readers I am the intern of HARYALI NGO and want to share this post so that you may get some informative knowledge.

Sweet, brightly colored citrus fruits bring a burst of sunshine into winter days. But citrus fruits are not only flavorful and pretty — they’re also good for you.This class of fruits includes lemons, limes, oranges and grapefruit, as well as many more hybrids and varieties.They have a bunch of health benefits, from boosting immunity to fighting cancer.

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What Are Citrus Fruits?

Citrus fruits grow on flowering trees and shrubs. They are characterized by a leathery rind and white pith that encases juicy segments.

They’re native to Australia, New Guinea, New Caledonia and possibly Southeast Asia .Nowadays, they are cultivated in tropical and subtropical climates all over the world. Major production hubs include Spain, Brazil, China, the US, Mexico and India .Interestingly, nearly a third of all citrus fruits are used to make juice .You can find all kinds of citrus fruits year round. The peak season for oranges and grapefruits in the Northern Hemisphere is between mid-December and April.

Here are some popular varieties of citrus fruits:

  • Sweet oranges: Valencia, navel, blood orange, cara cara
  • Mandarins: Satsuma, clementine, tangor, tangelo
  • Limes: Persian, key lime, kaffir
  • Grapefruit: White, ruby red, oroblanco
  • Lemons: Eureka, Meyer
  • Other kinds: Citron, sudachi, yuzu, pomelos

Read on for reasons to add these fruits to your diet.

1. They’re Rich in Vitamins and Plant Compounds

Citrus fruits are an excellent source of Vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic.In fact, just one medium orange has all the vitamin C you need in a day.Additionally, they are rich in plant compounds that have various health benefits.These compounds include over 60 varieties of flavonoids, carotenoids and essential oils, and they are responsible for many of citrus fruit’s health benefits

2. Good Fibre

Citrus fruits are a good source of fibre. Just one cup of orange segments contains four grams of fiber.To put that in perspective, it’s recommended that you consume 14 grams of fiber for every 1,000 calories you eat. It’s estimated that only 4% of men and 13% of women in the US get that amount Compared to other fruits and vegetables, citrus fruits are unique in that they have a higher ratio of soluble to insoluble fiber.

3.Low Calories

They’re low in calories, yet their water and fiber contents help fill you up.Here’s how many calories the main kinds of citrus fruits contain.

  • 1 small clementine: 35
  • 1 medium orange: 62
  • 1/2 pink grapefruit: 52
  • 1/2 white grapefruit: 39
  • Juice from 1 lemon: 12

What’s more, a 2015 study that looked at people’s eating habits and weight over 24 years found that eating citrus fruits was linked to weight loss.

4.Protect against Cancer

Many studies have linked citrus fruits to a reduced risk of certain cancers.In one study, people who ate one grapefruit or drank one serving of grapefruit juice daily had a lower risk of lung cancer.Other studies have suggested that citrus fruits may also protect against esophageal, stomach, breast and pancreatic cancers .These fruits contain a host of plant compounds, including flavonoids, that may help protect against cancer.