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Health Benefits of
Citrus Fruits
A Nutritional Powerhouse
Think the benefits of citrus start and end with vitamin C? While it’s true
that they’re an excellent source of vitamin C, citrus also provides many
other important nutrients, including:
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Folate, a vitamin that helps prevent certain birth defects
and helps body tissues to grow.
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Potassium, a mineral that’s essential for the body’s growth and
maintenance. It also helps keep the body’s fluids balanced and
helps the body use proteins and carbohydrates from food.
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Vitamin B6, which helps the body fight disease, maintain normal
nerve function, form red blood cells and break down protein from
food.
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Thiamine, a vitamin that’s essential for the functioning of the
heart, muscles and nervous system and that helps the body convert
carbohydrates to energy.
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Niacin, a vitamin that assists in the functioning of the digestive
system, skin and nerves and that helps convert food to energy.
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Fiber, an indigestible substance in many plant foods that helps
digestion, lowers cholesterol and may reduce the risk of heart
disease and diabetes.
Citrus Lemonoids and Health
Citrus fruits are also the only source of substances called “lemonoids.”
Scientists say that citrus lemonoids may work with other phytochemicals
(plant-based nutrients) in citrus to help fight certain cancers. Although
research is in the early stages, citrus lemonoids appear to work against
cancer either by preventing cancers from forming, slowing the growth of
existing cancer, or killing cancer cells.
Other Health Benefits
Eating citrus may also help reduce your cholesterol, lower your
blood pressure, reduce your risk of cataracts, and aid your body’s healing
process. The vitamin C in citrus also helps your body absorb iron.
Easy Ways to
Add More Citrus to Your Diet
Citrus fruits make great snacks, but there are many other ways to use
citrus in the kitchen:
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Substitute lemon, orange or grapefruit juice for the vinegar in
vinaigrette recipes.
Squeeze a lemon over cooked vegetables just before serving.
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Make a simple dessert of orange slices drizzled with chocolate
syrup; top with toasted sliced almonds, if desired.
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Toss fresh-cut fruit in a little bit of lemon or orange juice to
slow the natural browning process.
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Use citrus juice instead of vinegar in marinade recipes.
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Add peeled grapefruit segments to fruit salads.
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Add a twist of lemon or lime to tap water to give it a fresh
flavor.
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Use lemon juice or lime juice to add flavor to Latin-style soups
and stews. Squeeze a half lemon or lime over the soup just before
serving.
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Sprinkle grapefruit halves with brown sugar and broil.
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Make a citrus sauce for pancakes or waffles by microwaving or
melting 2 tablespoons of orange marmalade in the microwave and
mixing with 1 peeled and chopped orange.
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Chop fresh grapefruit instead of tomatoes for your favorite salsa
recipe.
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Add a teaspoon of grated orange peel to chocolate chip or brownie
dough.
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