The Health Benefits of Eating Citrus Fruits from The Health Benefits of Eating Citrus Fruits
The Health Benefits of Eating Citrus Fruits
The Health Benefits of Eating Citrus Fruits
When many people think about the nutrients in citrus fruits, vitamin C is usually the first thing that comes to mind. However, like many other foods, citrus fruits contain a wide variety of vitamins and minerals, some of which include ascorbic acid, folate, potassium and fiber.
The high content of vitamin C is definitely beneficial; it helps protect against heart disease, improve your vision and lessen common cold symptoms. However, citrus fruits also help inhibit the growth of cancer cells, protect against type 2 diabetes, and promote healthy bones.
They are high in vitamin C
[Related: 5 Benefits of Vitamin C] Citrus fruits such as kiwis, oranges and strawberries are all high in vitamin C. “For adults, the recommended dietary reference intake for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day,” according to the Mayo Clinic. They help relax your blood levels, may help lower your blood pressure, protect against heart disease, lessen the symptoms of the common cold and protect against cancer.
Improve blood flow
Citrus flavonoids may help improve blood flow through coronary arteries and prevent the ability of arteries to form blood clots. For example, oranges are high in vitamin C which is known to be a natural blood thinner; it helps prevent plaque buildup while also strengthening capillary walls.
Inhibit the growth of cancer cells
[Related: 6 Cancer Myths That You Should Ignore] For decades scientists have researched the link between lemons and cancer. According to the Hope 4 Cancer Institute, studies have revealed that lemon extract has the ability to successfully destroy malignant cells in a wide range of cancers, some of which include colon cancer, lung cancer and breast cancer.
Lowers your risk for stroke
Great source of fiber
Citrus fruits are a great source of fiber. They aid in digestion and weight loss. How? Fiber stays in the stomach longer than other foods, which in turn makes you feel fuller for longer, resulting in less consumption of food. It may also help regulate your blood sugar levels and give you more energy.
Protects against type 2 diabetes
[Related: Diet Changes That Might Reduce Your Risk for Diabetes] Citrus fruits contain naringin and neohesperidin, both which have been shown to be “effective in reducing blood sugar levels while increasing insulin sensitivity within the cell,” according to NaturalHealth365. They also explain that a study showed it can help reduce blood sugar for individuals with or at risk for type-2 diabetes and suffer with poor glucose control.
[Related: 5 Ways to Improve Your Bone Health] Citrus fruits contain a great source of bone-building bioflavonoid – Hesperidin. According to the SaveInstitute, it is found exclusively in citrus fruits and acts as an antioxidant which supports bone health. “Antioxidants are crucial to prevent the deterioration of your bones from oxidation.”
When you are undergoing chronic stress, your ability to fight off disease weakens. Studies have shown that increasing your intake of citrus fruits helps reduce stress levels. Fun Fact: The aroma of mandarin oil and the smell of grapefruit has been shown to reduce stress and anxiety.
They help improve your vision
[Related: 15 Foods That Improve Your Vision] Citrus fruits such as berries and lemons are high in vitamin C. It has long been proven that vitamin C supports the health of blood vessels in the eye. The American Optometric Association explains that “numerous studies have linked vitamin C intake and decreased risk of cataracts. In one study, women taking vitamin C for 10 years or more experienced a 64 percent reduction in the risk of developing nuclear cataracts.”
Considering the amount of vitamin C found in citrus fruits, increasing your consumption has been shown to boost your immune system. They are believed to increase the production of white blood cells, while also helping your body fight off infections.
If you are looking to attain glowing, clear, blemish-free skin, look no further than citrus fruits. They have been shown to help destroy free radicals in your body, while rejuvenating your skin from the inside and giving it a natural glow on the outside. Also, research has shown that grapefruit specifically helps stimulate collagen production and help skin retain elasticity.