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Vitamin C is the most important nutrient in our diet. However, most of us tend to neglect to include vitamin C in our diet. You may have heard it from your grandparents that vitamin C plays a role to cure a common cold (it’s a myth of course). The benefits of citrus fruits are the key to your nutritional wellbeing.
Vitamin C possesses the benefits of protection against the immune system deficiencies, prenatal health problems, fat metabolism, cardiovascular disease, detoxifies digestive system, eye disorders, and skin aging problems. Vitamin C is also a powerful antioxidant that fights against the free radical damage of cell and tissues in your body. Experts say that higher levels of Vitamin C in the blood may be a perfect nutrition maker for the body.
Thus, consuming vitamin C every day should become part of our daily diet plan. So do you know some good sources of vitamin C? Do you know what are citrus fruits and how do they benefit our overall health? How much of these fruits and veggies do you consume every day?
Are you looking out for an answer to these questions? Then you must definitely read the post till the end. We bring you some amazing benefits of including citrus fruits and veggies in your diet.
What Are Citrus Fruits?
Citrus fruits belong to flowering trees and shrubs of the Rutaceae family. These fruits are characterized by a leathery, slightly bitter rind and white colored pith that encloses juicy segments. Most of the citrus fruits are native to India, Burma (Myanmar), and Yunnan (China). Nowadays these fruits are cultivated in the tropical climates all across the world. Nearly one-third of these fruits are used to make delicious juices.
Varieties of citrus fruits
Here are some delectable varieties of citrus fruits:
Few of these are available in India. However, we would also like to add on a list of some excellent sources of vitamin C available in the market.
- Bell peppers
- Leafy greens
- Brussels Sprouts
- Amla/Indian gooseberry
Even after seeing the clear list of the citrus fruits and vitamin C rich vegetables and fruits, we hope we cleared your doubts like is pineapple a citrus fruit? Is Kiwi a citrus fruit, is an apple a citrus fruit?
Fruits are considered as citric with the high amounts of citric acid present in them, but fruits like kiwi, green apple and pineapple contain more amounts of ascorbic acid which disqualify them to be in this list.
Health Benefits Of Citrus Fruits
They not only give a colorful feast for your eyes but also benefit your health in a great way. Here are some incredible health benefits of citrus fruits that you must know about.
1. Rich In Fiber
Fiber is another most important nutrition for over body. Citrus fruits and vegetables can help us meet the required amount of fiber daily. The citrus fruits are loaded with high amounts of soluble fiber and that leads to lower cholesterol levels in the blood. These foods keep you fuller for long hours thus cuts on your calorie intake greatly.
2. Good For Your Heart
These delicious plant foods are rich in flavonoids that help in promoting your heart health. The antioxidants present in these foods fight against the free radicals in the body and boost our immune system largely.
It is also beneficial in reducing the level of bad cholesterol thereby aiding weight loss. Lower the amount of cholesterol in the blood, lower is the risk of high blood pressure and various cardiovascular diseases.
3. Saves You From Colds
Eating citrus fruits (abundant in vitamin C) may not be able to prevent colds, but can be helpful in reducing the intensity and duration of colds. Thus including citrus in your diet will help you stay at bay from those sniffles and runny nose.
4. Low Calories
Are you on a low-calorie diet? If yes, then citrus foods are a good choice. Orange juice or freshly made lemonade has very fewer calories making them fit for consumption for those who are seeking weight loss.
The fiber and water content in whole citrus fruits can keep you satiated for longer durations. Make them a healthy snack option whenever you feel hungry.
5. Helps Better Absorption Of Iron
Interestingly, citrus fruits not only have the ability to improve your physical health but also boost the absorption of various other nutrients into the bloodstream. Due to high amounts of vitamin C in citrus fruits, our body absorbs iron better.
Iron deficiency can lead to decreased hemoglobin content and thereby anemia. Eating citrus fruits can wave this disorder in a tasty way.
6. Reduced Risk Of Kidney Stones
Kidney stones is a major health hazard faced by many people across the globe. These stones are formed when your urine contains high amounts of crystal-forming substances or minerals – calcium, uric acid, and oxalates.
One of the main reasons for the formation of stones here is the decreased acid levels in urine. Eating citrus fruits or juices can boost the levels of citric acid in the urine and thereby decrease the risk of kidney stones.
7. Hydrates Your Body
The citrus filled fruits contain high amounts of water levels which keep your body hydrated and fit. If you’re a person that drinks very less water you can indulge in some citrus eating or drinking detox fruit juices. You definitely cannot ignore the super cool benefits of citrus fruits.
8. Rich Source Of Potassium
Potassium immediately reminds us of bananas, but in fact, the citric acid loaded fruits are also a good source of potassium. This helps retain mineral balance and muscle contractions.
The adequate amount of potassium flushes out excess sodium from the body and regulates blood pressure levels. This doesn’t mean you can add loads of salt to your meals. Sa not to excessive salt anyways.
9. Great For Your Skin
These vitamin C rich citruses are genius hacks for your skin. They produce collagen that makes your skin look smooth, glowing and younger. It has anti-aging effects and thereby by gives your spotless and rejuvenated skin to flaunt.
Amazed about these benefits of citrus fruits?
Aren’t they quite tempting to add to your meal plan?
Then what are you waiting for?
Go ahead and grab a glass full of lemon or orange juice and replenish your body and soul right away.
She is pharmacist by education and working in field of medical content development for more than 8 years. She has execllent hold on medical content research and development and has produce valuable data for various pharmaceutical companies.