It is natural to have mouth watering in citrus fruits, whether it is lemon or orange. Citrus fruits are considered special in terms of taste and health. This is the reason that they are in high demand all over the world and they are cultivated on a large scale. These fruits are rich in many essential nutrients, which can help keep the body healthy internally and externally. Keeping this in mind, information on the benefits and uses of citrus fruits has been shared in this article of StyleCrase. Also, this article also highlights the disadvantages of citrus fruits. Readers should note that citrus fruits are not a cure for any disease included in the article. These can only be helpful in reducing the effects and symptoms of the problem to some extent.
Read more in detail.
In the next part of the article, read what are citrus fruits.
What are citrus fruits
Citrus fruits, also known as citrus fruits in English, belong to the family Rutaceae. They have a sour-sweet taste and if you talk about their shape, then the size of these fruits are different, such as round, oval or any other shape. Fruits like lemon, orange, grapefruit, mossambi etc. are included in this category. These fruits are used in food as well as in making cosmetic products and medicines. Many nutrients are found in citrus fruits. They are considered particularly good sources of vitamin-C. Apart from Vitamin-C, they are also rich in dietary fiber, potassium, folate, calcium, copper, etc. In addition, flavonoids, alkaloids, phenol acids and essential oils are also found in them ( 1 ).
Know below what can be the benefits of citrus fruit?
Benefits of citrus fruits
1. beneficial in losing weight
If someone is trying to lose weight then using citrus fruits can benefit. Citrus fruits are believed to have anti-obese properties and are responsible for the phytochemicals such as flavonoids, alkanoids, etc. present in these fruits. These phytochemicals are found in plenty in citrus fruit pulp and skin, which can help in reducing the weight of whole body and white adipose tissue (a type of fat tissue). This is the reason why citrus fruits are being used in many anti-obese products.
2. Cancer prevention
Can the benefits of citrus fruits help prevent cancer? Yes, flavonoids, limonoids and coumarin present in these can help to some extent in protecting against many cancers such as colon cancer, breast cancer, lung cancer and bowel cancer. In addition, extracts from these peels are also found to have anti-tumor properties, which may help reduce the risk of getting tumors (1). Along with knowing the benefits of citrus fruits for cancer, readers should also keep in mind that they are not cures for cancer. If someone suffers from this, then it is necessary to get a treatment from a doctor.
3. Improve immunity
The benefits of citrus fruits can also include increasing immunity . The vitamins present in this function work. Vitamin-C found in citrus fruits helps in improving the functioning of white blood cells. They are an essential part of the immune system and help the body to fight many types of infections and diseases. At the same time, the carotenoids (a type of vitamin-A) present in it can also have a positive effect on the immune system.
4. beneficial in calculus
Sour fruit can also be used to get relief from the problem of stones. Diuretic is believed to help prevent appendicitis ( 5 ). In such a situation, the benefits of citrus fruits can be seen. According to a scientific research, pure lemon juice has diuretic properties, which can help in promoting urticaria and may reduce the risk of stones to some extent. At the moment, further research is still needed on this topic ( 6 ).
5. Source of Soluble Fiber
Citrus fruits are a good source of soluble fiber. Dietary fiber present in them is believed to contain more than 50 percent soluble fiber ( 7 ). At the same time, when it comes to fiber for the body, it is an essential mineral. Soluble fiber slows down digestion, which leads to feeling full for a long time. In addition, soluble fibers may also help reduce the risk of heart disease ( 8 ). Due to these soluble fibers, the benefits of citrus fruits can be seen in keeping the digestive system healthy.
6. Keep the heart healthy
Based on many researches, it has been believed that consuming foods rich in flavonoids may help to prevent heart disease. This is because they can have positive effects on blood lipids, blood glucose and blood vessels functioning. Flavonoid is found in citrus fruit, so it can be said that these special fruits can be helpful in keeping the heart healthy. At the same time, ethanolic extracts present in the peel of Kafir Lyme, a special species of lemon, may exhibit cardioprotective (heart-damaging properties) effects during chemotherapy (a type of cancer treatment) ( 1 ).
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7. Benefits of citrus fruits for the brain
Oxidative stress is harmful to the body in many ways and one of its disadvantages is the name neurodegenerative disease (brain disorders). To avoid these, it is necessary to eat foods that are rich in antioxidant properties, such as citrus fruits. Indeed, flavonoids found in citrus fruits can exert neuroprotective effects on the body (to avoid diseases associated with the brain). Due to these properties, citrus fruits can be included in foods that keep the brain healthy ( 9 ).
8. Benefits of citrus fruits for eyes
Citrus fruits are rich in vitamin-C and can be beneficial for the body in many ways. Talking about the benefits of Vitamin C for the eyes, it is an effective antioxidant, which can help protect the eyes from damage from free radicals. It is important to note that the metabolic rate of the eyes is high, due to which they require more antioxidant protection than normal. In addition, vitamin-C may also help regenerate other antioxidants in the eye, such as vitamin-E ( 10 ).
9. Low calorie intake
Calorie is very low in citrus fruits. If we talk about oranges, the calorie content of a medium sized orange is 60 to 80 kcal. At the same time, the calorie in a medium-sized grapefruit is about 78 kcal and a teaspoon of lemon juice (15 ml) contains only 4 kcal ( 11 ). This can be beneficial for those who want to lose weight. Low-calorie foods are believed to help control weight ( 12 ).
10. Benefits of citrus fruits for skin
You have already known that vitamin C is found in plenty in it. The advantages of vitamin C are that it is an effective antioxidant, which can protect the skin from the damage caused by free radicals. Free radicals can cause wrinkles and fine lines on the skin before age. Citrus fruits can be beneficial in protecting the skin from all these ( 13 ). For this, apply lemon juice on the face with the help of cotton before sleeping at night. Wash the face after keeping for about three to five minutes. Those whose skin is sensitive, do not take this remedy.
11. Benefits of citrus fruits for hair
The benefits of citrus fruits and the vitamin C present in them are not limited to health and skin. The antioxidant properties present in them may help protect against hair loss caused by free radicals ( 14 ). Lemon juice can be used for this. Apply lemon juice to the hair roots. After 15 to 20 minutes wash the hair with shampoo.
Is not it interesting?
Now know further what nutrients are found in citrus fruits.
Citrus Fruits Nutritional Value
Different citrus fruits also have varying amounts of nutrients. Minerals such as calcium, thiamine, niacin, vitamin B6 and phosphorus are found in citrus fruits. Apart from these, some other nutrients are also found in citrus fruits, which are given below ( 11 ):
|NUTRIENTS||ORANGE (131 GRAMS)||GRAPEFRUIT (236 GRAMS)|
|Energy||62 kcal||78 kcal|
|Fiber||3.1 grams||2.5 grams|
|Absorbic acid (vitamin C)||70 mg||79 mg|
|Follett||40 micrograms||24 micrograms|
|Potassium||237 mg||350 mg|
Keep reading the article.
In the next part of the article, read how to use citrus fruits.
Use of citrus fruits
Citrus fruits can be used in various ways, such as:
- These fruits can be eaten whole.
- Sour fruit juice can be used to make beverages.
- Citrus fruits such as lemons can be used in many types of dishes.
- Fruit salad can be made by mixing citrus fruits with other fruits.
- Lemon juice can be consumed before breakfast in the morning by adding a glass of lukewarm water.
Read further loss.
After knowing the benefits and uses of citrus fruit, let us now tell about the disadvantages of citrus fruit.
Side effects of citrus fruits
In some cases, consumption of citrus fruits can also cause harm, such as ( 15 ):
- Oral allergy syndrome (tongue, throat and mouth swelling)
- Pollen Allergy (Hay Fever) – It causes problems like sneezing, cough, watery eyes and itching in the nose, eyes and throat ( 16 )
- stomach pain
Do not be afraid of losses.
Friends, the loss of citrus fruits can be avoided if consumed in balanced quantities. Yes, if someone is allergic to these fruits, then they should avoid consuming them. Along with the disadvantages, you must also have a good understanding of the benefits of citrus fruits and how they can be beneficial for the whole body. Readers keep in mind that the advantages stated in the article will not eliminate the disease from its roots, but citrus fruits can be used to reduce the symptoms of these problems. If you have not yet included citrus fruits in your diet, do it today and take advantage of it.