1. They are not Just for Breakfast Anymore
Though you may take your morning orange juice for granted, citrus fruits, which include oranges, grapefruits, lemons, limes and tangerines, are anything but commonplace. These refreshing fruits are typically regarded as breakfast foods, but they have a wide range of delicious possibilities. You can enjoy fresh pressed juices or homemade lemonade any time of the day, top your salads and grilled fish with citrus segments, and try citrus-based salad dressings and salsas. You can also add slices of orange, lemon or lime to your ice water for flavor and visual appeal.
2. They are Great Sources of Vitamin C and Other Nutrients
Citrus fruits are a good source of vitamin C, with one medium orange or grapefruit providing approximately 70 mg and 56 mg, respectively. A 225 ml glass of orange juice contains approximately 125 mg of vitamin C. Vitamin C is an important antioxidant, which can help prevent cell damage from free radical molecules. Citrus fruits offer a host of other nutrients as well, including potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin and pantothenic acid.
3. They Contain Beneficial Flavonoids
Along with antioxidant-rich vitamin C, citrus fruits also offer some important health-promoting compounds called phytochemicals (plant chemicals). One of the most important of these are flavonoids, which have strong antioxidant properties, and may be protective against cardiovascular diseases and some types of cancer, according to a 2007 study in the journal Current Cancer Drug Targets. Citrus flavonoids include hesperidin, quercitin, rutin and tangeritin.
4. They are a Great for Your Waistline
Citrus fruits are also low calorie, and an excellent value for the calories they do contain, given their nutrient density. For example, a medium orange contains 60 to 80 calories, and a grapefruit serves up a mere 90 calories. Citrus fruits are also naturally hydrating foods, as opposed to dried foods that have a dehydrating effect on the body. Enjoying high-water content foods like citrus can help you reach and maintain a healthy weight, since they are filling and refreshing, leaving less room for higher calorie foods.
5. They are a Good Source of Soluble Fiber
As you may know, fiber is important for lowering cholesterol, as well as healthy digestion. Good sources of both soluble and insoluble fiber include most fruits and vegetables, whole grains, beans and legumes. However, soluble fiber, such as that found in citrus fruits, may help to reduce your risk of cardiovascular disease as well. Another great benefit of soluble fiber is that the more you eat, you less fat and sugar calories you consume that may promote weight gain and other health problems. All in all, citrus fruits are delicious health allies for the whole family.
Member Comments