Not only are citrus fruits a good source of vitamin C, but also potassium and folate, two nutrients vital for optimum health. The citrus fruits extend beyond oranges to include tangerines, grapefruit, lemons and limes. Oranges, tangerines and grapefruit are a delicious and healthy dessert or addition to breakfast. Use lemon juice in salad dressings, on cooked greens or squeeze lemon juice on baked fish. Use lime juice in guacamole, on tacos and ceviche. Add fresh-squeezed lemon or lime juice to water for a refreshing beverage.
Vitamin C
Citrus fruits all provide a healthy dose of vitamin C. Vitamin C plays a vital role in many processes in the body, such as collagen formation, immune health and is a potent antioxidant. The Recommended Dietary Allowance for vitamin C is 90 mg for adults males and 75 mg for adult females. According to the U.S. Department of Agriculture Food and Nutrient Database, an orange contains 70 mg of vitamin C while one grapefruit has 77 mg and a tangerine has 24 mg. The juice of citrus fruits also contains vitamin C. For example, 1 cup of orange juice contains 124 mg, grapefruit juice has 94 mg, lemon juice has 94 mg and lime juice has 73 mg of vitamin C per cup.
Potassium
Potassium is vital for nerve impulse conduction, muscle and heart function. The Adequate Intake for potassium is 4,700 mg per day. Potassium is widely distributed throughout a variety of foods, though citrus fruits are especially good sources of potassium. One orange has 237 mg of potassium, while one grapefruit has 332 mg and one tangerine has 146 mg. One cup of orange juice has 496 mg, while grapefruit juice has 400 mg, lime juice has 283 mg and lemon juice has 251 mg of potassium.
Folate
Folate is vital for the synthesis of DNA and amino acids within the body. According to the Oregon State University Linus Pauling Institute, folate plays an important role in the prevention of neural tube defects and may help to prevent cancer and cardiovascular disease. The RDA for folate is 400 micrograms for adults. Luckily, adding citrus fruits to your diet is one way to increase your folate intake. One orange provides 39 mcg of folate, one grapefruit has 32mcg and one tangerine has 14 mcg of folate. Alternatively, citrus juice provides folate as well. One cup of orange juice has 74 mcg while one cup of grapefruit juice has 25 mg, one cup of lemon juice has 49 mcg and 1 cup of lime juice has 24 mcg.
References
- Linus Pauling Institute at Oregon State University: Vitamin C
- Linus Pauling Institute at Oregon State University: Potassium
- Linus Pauling Institute at Oregon State University: Folic Acid
- USDA Food and Nutrient Database: Vitamin C Content of Selected Foods per Common Measure
- USDA Food and Nutrient Database: Potassium Content of Selected Foods per Common Measure
- USDA Food and Nutrient Database: Folate Content of Selected Foods per Common Measure: Folate
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