Oranges, Lemons, Tangerines, Limes, and Grapefruit! Just reading these names remind you of that exotic tanginess, fragrance and the oh-so refreshing flavor. Filled with immense nutrition and providing innumerable health benefits, citrus fruits are a joy in every season.
They are also surprisingly a great food for weight conscious people who want to avoid calories, because these tangy fruits have a pretty low calorie content. A medium-sized orange has just 60 to 80 kcal while a grapefruit gives you 90 kcal. Grapefruits are specifically a great fruit for weight loss. They contain a fat-burning component called Carnitine palmitoyl-transferase, that can help you shed some pounds. A 2015 study done on people's eating habits and weight for 24 years, showed that eating citrus fruits was linked to losing weight.
Who doesn’t think of Vitamin C when talking about the health benefits of citrus fruits. Citrus fruits are an extremely rich source of immune-boosting vitamin C, making them a favourite during cold and flu season. Just one medium orange is capable of giving you a 130% of the daily requirement of Vitamin C. Other important nutrients such as folate, lycopene, potassium, vitamin B6, magnesium, niacin, thiamin, and phytonutrients also come along with Vitamin C in citrus fruits.
Get creative in incorporating citrus fruits in your diet. Mix them all together and prepare fresh fruit juices in your kitchen. Get your very own juicers in Dubai from UAE Ekuep and make fresh fruit juices a part of your diet everyday. Avail all the amazing health benefits they offer because these juicy, colorful fruits are packed with essential nutrients, not to mention flavor, making them a must-have in your diet.
Here are 5 surprising health benefits of citrus fruit juices:
Good for the Heart
Citrus fruits contain flavonoids and polyphenols. These compounds are antioxidants that promote heart health and protect against cardiovascular diseases, especially naringin that benefits the heart in several ways.
Citrus fruits also improve heart health by improving cholesterol levels and lowering blood pressure. Grapefruits are especially linked to a decrease in systolic blood pressure. Many studies confirm that eating citrus fruits decreases the rate of heart attacks and strokes.
Another Japanese study showed that people who ate more quantity of citrus fruits had reduced rates of heart disease and stroke. In a study done on patients who had undergone bypass surgery, published in The Journal of Agricultural and Food Chemistry, it was found that antioxidant-rich red grapefruits lower the level of LDL cholesterol and triglyceride.
Citrus fruits also contain soluble fiber that plays a major role in lowering cholesterol levels by raising HDL cholesterol. Vitamin C is another constituent that is linked to reduced risk of heart disease.
An important thing to remember about grapefruits though, is that they interfere with cholesterol-lowering medications. So if you have been prescribed statins, avoid eating grapefruits.
Full of Fiber
Citrus fruits are pretty unique when it comes to their fiber content. This is because they have a higher ratio of soluble to insoluble fiber. Studies show that their high soluble fiber content helps in lowering cholesterol levels, improving blood pressure, controlling blood glucose, reducing inflammation along with boosting your immune system.
Insoluble fiber benefits your body by adding bulk to the digestive system and improving motility. Those tangy fruits could be your answer if you're suffering from uncomfortable digestion problems such as diarrhoea or constipation. Just one cup of orange segments can provide you with four grams of fiber. While it's recommended to have 14 grams of fiber for every 1,000 calories you eat, statistics show that only 4% of men and 13% of women eat upto that amount. Luckily, one orange can give you 2.3 grams of fiber, while a tangerine has 1.6 grams.
Fiber not only helps with digestive health but also aids in weight loss by keeping you full and satisfied longer than other foods. Snack on refreshing tangies when trying to lose weight.
Offers a boatload of Antioxidants
Citrus fruits being rich in antioxidants like Vitamin C have protective effects on cancer. Scientific research has shown a strong association between citrus fruits and their impact on cancer cells.
In a study published in the Journal of National Cancer Institute, people who consumed one grapefruit or drank one serving of grapefruit juice everyday had a reduced risk of lung cancer. Several other studies have shown that citrus fruits also protect against esophageal, stomach, breast and pancreatic cancers.
Flavonoids in citrus fruits are also antioxidants that protect against cancer. Studies show that they work by blocking the expression of certain genes responsible for some degenerative diseases, including cancer. Flavonoids not only suppress the growth of existing cancer cells but also prevent the formation of new cells by making carcinogens inactive. Another study showed the risk of developing epithelial ovarian cancer was remarkably lower in women who ate citrus fruits, owing to the flavonoids found in them.
Vitamin C and a specific flavonoid, nobiletin found in citrus fruits has antiangiogenic properties, which means that they can prevent new blood vessel formation and cease the spread of cancer to other areas of the body.
The powerful mix of antioxidants, Vitamin C and bioflavonoids in citrus fruits boost immune system and help fight against infection. Vitamin C and Vitamin B6 is well known for helping with colds and flu by reducing its duration and severity. Studies have shown that Vitamin C is a potent antioxidant with anti-inflammatory, antiviral and antibacterial properties that helps boost your immune system.
Vitamin C in citrus fruits increases collagen production in your body thereby preventing premature ageing. As you body gets older, collagen (one of the building blocks of skin) reduces leading to saggy, wrinkled skin. Good hydration along with vitamin C keeps cells plum and your skin functioning well.
Vitamin C is a potent antioxidant that combats wrinkles by removing free radicals from your skin. Whether you apply it on your skin or ingest it, your body is bound to show its effects on the skin. A 2007 study published in the American Journal of Clinical Nutrition showed that subjects who had Vitamin C foods were less likely to develop wrinkles and dry skin than those who did not.
So grab on to those refreshing tangy fruits right now and squeeze out the juice. Enjoy it in every season and every occasion!