Citrus fruits rank first in the world in commercial production, grown in more than 50 countries around the world, according to Milind S. Ladaniya, author of the book "Citrus Fruit." One reason for this popularity is the various uses citrus has had in folk medicine applications, including weight loss. Grapefruit is one citrus species that has particularly been associated with dieting since the 1930s, although most of these diets weren't based on any scientific research. However, new studies are beginning to show that citrus may have an important role in promoting weight loss, after all.
Significance
Over two-thirds of adults in the United States are overweight or obese, according to the National Health and Nutrition Examination Survey, which increases your risk factors for diabetes, heart disease, high blood pressure, and other health problems. According to "Business Week" magazine, Americans spend $40 billion a year on weight-loss programs and products, but dieters regain one-third of the lost weight within a year and are typically back to their starting weight in three to five years. Adding citrus fruits to your diet is less expensive than diet drugs and programs and a more natural way to promote weight loss and overall good health due to the vitamins and nutrients contained in citrus.
Identification
Citrus fruits originated in Southeast Asia at least 4,000 years BCE. Citrus is both a common term and scientific term for a class of flowering, fruit-bearing plants in the rue family. Species include oranges, mandarins, limes, lemons, satsumas, pummelos, grapefruits, calamondins, citrons, natsudaidais, hassakus and many other hybrids. Oranges are the major fruit in the citrus fruits group, accounting for about 70 percent of citrus output, according to the United Nations Conference on Trade and Development.
Benefits
The pulp of citrus fruits is rich in soluble sugars and high amounts of vitamin C, pectin, fiber, organic acids and potassium salt. Other nutrients found in citrus in lesser amounts include potassium, calcium, folate, thiamin, niacin, vitamin B6, phosphorus, magnesium and copper. Citrus fruits also don't contain any fat, sodium or cholesterol. The vitamin C in citrus is a powerful antioxidant, a family of a substances that can prevent or slow the oxidative damage to your body, promoting fat loss. Citrus fruits are also a nutrient-dense food, with a high satiety level from the fiber, and few calories.
Expert Insight
A study led by Murray Huff of the Robarts Research Institute at the University of Western Ontario and published in the journal "Diabetes" in 2009 found that a flavonoid called naringenin, derived from citrus fruit, prevented the development of insulin resistance and completely normalized glucose metabolism in laboratory animals with metabolic syndrome. Research by Julius Oben et al, published in 2009 in the "Nutrition Journal," discovered that two compounds, including peel from citrus sinensis oranges, helped volunteers lose a significant amount of weight over the eight-week study period, as well as causing a significant reduction in levels of C-reactive protein, a marker for inflammation in the body. Carol S. Johnston and colleagues at Arizona State University published research in a 2006 issue of "Nutrition & Metabolism" that reported low vitamin C levels are associated with reduced fat oxidation during submaximal exercise, even in healthy young adults.
Warning
Citrus fruits can cause an allergic reaction in some people. If you experience itching, rashes, pain, vomiting, diarrhea, dizziness, chest tightness or trouble breathing after eating citrus fruits or products containing citrus, you should seek medical attention right away. You should also be aware of potentially serious side effects with the grapefruit diet; one woman suffered a massive life-threatening blood clot after three days on a grapefruit diet, due to interactions between the juice and contraceptives she was taking. Grapefruit juice has also been reported to interact with dozens of other medications, including calcium channel blockers, antibiotics, anti-seizure drugs like carbamazepine, immunosuppressants such as cyclosporine, and statins, among many others. The effects will depend upon the specific medication, but in general, grapefruit juice can reduce or increase the effects of many medications.
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