Nutrition In Citrus Fruits

A healthy diet contains whole grain foods, fresh vegetables and fruits, lean meats, poultry and fish. According to MayoClinic.com, about 45 to 65 percent of daily calories should come from carbohydrates, 10 to 35 percent should come from protein, and fat intake should be no more than 20 to 35 percent. Fiber is also essential to ensure digestive health and to lower the risk of heart disease and other conditions. Citrus fruits, such as oranges, grapefruit, lemons, limes and kiwifruit are excellent sources of fiber and rich in natural carbohydrates, vitamins and minerals.

Nutritional Content

Citrus fruits are relatively low in calories; 100 g of fresh orange has only 47 calories, 100 g of grapefruit has 30 calories, and lemons are especially low calorie fruits, with 100 g providing only 12 calories. Most of the energy provided by citrus fruit is from its carbohydrate content, in the form of natural sugars such as fructose, glucose and sucrose.

Vitamins and Minerals

Citrus fruits are best known for their content of vitamin C, an anti-oxidant that may provide protection against cancer causing agents and that may boost the immune system. All of the citrus fruits have lots of vitamin C, but kiwifruit is an especially rich source, with 70 mg in 100 g of fruit compared to 40 mg for grapefruit and 49 mg in oranges in 100 g of each. Citrus fruits also provide vitamin E and several of the B vitamins. They also contain some minerals, including phosphorus, magnesium and copper, and they are sodium free.

Fiber

Citrus fruits are rich sources of dietary fiber, an indigestible yet important ingredient in a healthy diet. Fiber helps keep the digestive system regular, it provides a sense of fullness without adding calories, and soluble fiber may lower blood cholesterol and reduce the risk of heart disease. The recommended daily amount of fiber for an adult woman is 25 g. The main fiber in citrus fruit is pectin, which is a soluble fiber. Most citrus fruits contain 1.5 to 2 g of fiber in 100 g of fruit. Limes, however, are lower in fiber with less than 0.5 g in 100 g of fresh fruit.

Phytonutrients

Citrus fruits contain natural compounds called phytochemicals or phytonutrients that may provide protection against cancer and heart disease. Several of these compounds have been isolated from the fresh fruits and are currently being studied. Oranges contain phytonutrients called limonoids and grapefruits contain a compound called lycopene. These compounds may help remove free radicals that damage the body's organs and have been linked to certain cancers.

Citrus Oil

The rind of citrus fruits contains oil that has been used for centuries as a flavoring agent in foods, as a component of aromatherapy and for other uses. Lemon oil is often used topically, as an astringent or as a cleansing hair treatment. In aromatherapy, the fragrance of citrus oil may have a calming influence.