Citrus fruits, such as oranges, grapefruits, lemons and limes, and their juices are good sources of several essential nutrients that benefit your health. These fruits, with naturally low calorie contents, contain no fat or cholesterol.
Reduced Risk of Cardiovascular Disease
In a study conducted as part of the Nurses' Health Study and Health Professionals Follow-up Study and cited by the Harvard School of Public Health, researchers found that, as average daily fruit and vegetable intake increased, risk of cardiovascular disease decreased. People who ate eight or more servings of fruits or vegetables per day had a 30 percent lower chance of heart attack or stroke than people who ate fewer than 1.5 servings per day. The Harvard School of Public Health points to citrus fruits, green, leafy vegetables and cruciferous vegetables as particularly important contributors to this benefit.
Vitamin C
Citrus fruits are good sources of vitamin C, or ascorbic acid, a water-soluble vitamin. Vitamin C has antioxidant capabilities that protect cells from damaging free radicals and help to limit carcinogen formation. These effects may help to prevent heart disease and some cancers, according to the Office of Dietary Supplements. Vitamin C plays a role in the biosynthesis of collagen, a connective tissue essential for healing of cuts and wounds. One medium orange provides 130 percent of your recommended daily vitamin C intake, half a medium grapefruit provides 100 percent, one lemon provides 40 percent and one lime provides 35 percent.
Iron Absorption
Vitamin C in citrus fruits helps the body absorb nonheme iron from plant sources, such as vegetables and legumes. This absorption boost may be especially important for vegetarians, vegans and others who do not consume animal-based iron sources. Adequate intake and absorption of iron can help prevent iron deficiency anemia, a condition that causes weakness, fatigue, decreased immunity and difficulty concentrating.
Folate
Citrus fruits are good sources of folate, a water-soluble B vitamin needed to produce and maintain cells, make DNA and RNA, and prevent anemia. A high intake of folate or its synthetic form, folic acid, before and during pregnancy can help prevent neural tube defects in infants. A 1/4-cup serving of orange juice provides 35 mcg of folate, about 10 percent of your recommended daily intake; one small orange provides 30 mcg, about 8 percent of your recommended daily intake.
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