We are all always looking for healthier ways to eat, for superfoods that will help boost our overall health, and for ways to create a better life for ourselves naturally. But when the answer is right in front of you, you don’t need to look anymore. There are a few foods that, with their countless benefits and easy availability, make for the best healthy eating options. Some foods that rank very high in terms of their health benefits are citrus fruits. These fruits may look appealing and decorative, but that’s not nearly all they are good for.
Citrus fruits bring with them benefits like no other. Their vibrant colors and juicy segments make them very alluring, but this magnetic pull reveals deeper layers that could help us achieve exactly what we’re looking for – healthier eating through delicious mediums, and a well-balanced diet.
• Types of Citrus Fruits
1. Oranges. While this is one of the most widely consumed citrus fruits, there are also multiple different types of oranges.
2. Lime and Lemon
3. Grapefruits
4. Other types of lesser-known citrus fruits also carry the same benefits. Some of them are yuzus, pomelos, and citron fruits.
• Citrus Fruits Benefits
Citrus fruits including oranges, lemons, limes, and grapefruit are known for their high nutritional value and numerous health benefits being rich sources of essential vitamins, minerals, and antioxidants, making them a nutritional powerhouse.
1. Irreplaceable Sources of Vitamin C:
Citrus fruits are known for their exceptionally high vitamin C content. This nutrient is essential for a healthy immune system, as it supports the immune system and helps produce collagen for healthy skin, bones, and muscles. Raw citrus fruits carry high levels of vitamin C. Average-sized oranges can provide up to 70 mg and a full grapefruit can provide around 95 mg of vitamin C.
2. Increased antioxidants:
Citrus fruits contain antioxidants such as flavonoids and carotenoids, which fight free radicals in the body and reduce oxidative stress. This reduces the risk of chronic diseases and prolongs life.
3. Heart Health:
The high potassium content of citrus fruits helps regulate blood pressure, thus reducing the risk of heart disease. In addition, the presence of soluble fiber can help control cholesterol levels.
4. Diet health:
Citrus fruits are an excellent source of dietary fiber, which improves digestion. Citrus fruits also contain very low-calorie content but can still be very filling when consumed properly.
5. Skin and Hair Benefits:
The skin-boosting vitamin C in citrus fruits helps keep the skin firm which reduces signs of aging and promotes a smooth and youthful appearance. Additionally, vitamin C supports hair health and growth. Vitamin C contains antiviral properties and its abundance in citrus fruits makes them a great source of supplements for the same.
6. Potential Cancer Prevention:
The antioxidants, limonoids, and flavonoids found in citrus fruits may help protect against certain cancers, including skin, lung, and breast cancer. Although this isn’t backed by concrete evidence all the way through, there are still some claims that these fruits can help target and prevent specific types of cancers.
7. Improving mental and mental health:
Citrus fruits, especially brightly colored, are associated with improved mood and mental well-being due to high levels of vitamin C and other psychotropic substances. In most citrus fruits, there is a crystalline element called Apigenin. This substance has anti-depressant properties and some flavonoids in citrus fruits exhibit anti-allergic and anti-anxiety properties. Consumption of citrus fruits thus helps with these mental issues to some extent by targeting areas of the brain that feel those emotions. Hormone production related to these mental health issues is also targeted.
8. Water supply:
Citrus fruits are rich in water, making them a refreshing source of water, especially in hot weather.
9. Reduced inflammation:
Citrus fruits can help control inflammation in the body, which is a common feature of many chronic diseases.
• Adding Citrus Fruits to your Diet
Here are a few commonly used ways to incorporate citrus fruits into your diet. Whether it is by simply consuming the fruit whole or by incorporating it in other culinary methods, there are various ways of ensuring the addition of these into your daily diet.
a. Fresh Citrus Slices:
Enjoy citrus fruits in nature. Just peel them and slice them for a quick and nutritious meal. Studies suggest that eating a grapefruit for breakfast every day can create a significant positive impact on your overall health.
b. Citrus Smoothie:
Mix your favorite citrus fruits with yogurt, honey, and ice for a refreshing and nutritious smoothie. Oranges, grapefruits, and limes mixed with other fruits create delicious and healthy meals in between meals.
c. Citrus Salad:
Add citrus pieces to your salad for extra flavor and nutrition. Lemons and oranges, paired with pomegranates and yogurt make for memorable fruit salads. On a savory note, they can also be paired with avocado and cilantro to create a blend of two taste palettes, with varied textures and tastes.
d. Citrus Marinade:
Use citrus juice to marinate meat or fish to tenderize and add a zesty kick to your dishes.
e. Citrus Desserts:
Make desserts incorporated with citrus fruits like lemon bars or orange sorbet. Some other desserts that make use of these fruits are citrus cakes and pies.
f. Citrus Juice:
Probably one of the most popularly used and known ways to consume these fruits, citrus juice is also a healthy and fun way to add citruses to your diet. Many even do one-day juice diets with these to detox and cleanse their bodies.
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However you choose to incorporate these nutrient-dense fruits into your diet, their health benefits will remain constant and will help you create the kind of life that you wish to create for yourself. Health and culinary delights all mixed into one, these citruses will help you retain your love for palette pleasers while giving you the best of the nutrient world.
