In fact, a high quality study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks When compared by weight, avocados are higher in calories than most other fruits.

However, studies have linked them to better weight management. Researchers have proposed that this is because their high fat and fiber contents promote fullness 33 , 36 , Lychee , which is also known as litchi and Chinese cherry, is packed with nutrition.

These include 38 , 39 :. Pineapple is one of the most popular tropical fruits. Manganese supports metabolism and blood sugar regulation and acts as an antioxidant 41 , Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties 41 , Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats.

Strawberries are a favorite fruit for many. In particular, strawberries are a good source of vitamin C, folate, and manganese Though known for its pungent smell, durian is incredibly nutritious.

It also contains plenty of other B vitamins, copper, folate, and magnesium Finally, durian pulp has probiotic effects, which may support healthy gut diversity 49 , Cherries are a great source of fiber and potassium, both of which are important for heart and gut health 51 , 52 , Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

In fact, whole olives and olive oil make up a large component of the Mediterranean diet , which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity 55 , 56 , 57 , Watermelon is a highly nutritious summer favorite.

In particular, watermelon is one of the top sources of lycopene , a carotenoid that gives watermelon its pink-red color. A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes 60 , 61 , Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet UV rays, reduce the risk of sunburns, and help your skin heal faster 63 , 64 , Finally, watermelon has a uniquely high water content.

A single wedge grams provides Also known as the Chinese gooseberry, kiwi is great for your health. Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin 66 , One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation Peaches are another summer favorite.

They also contain the carotenoids lutein, zeaxanthin, and beta carotene While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body.

Therefore, make sure you eat the peach skin to reap the greatest health benefits 70 , Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned.

Guava is a fantastic source of vitamin C. Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit 73 , Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin It may likewise protect against chronic diseases and support a healthy immune system Grapes are convenient, healthy, and particularly high in potassium and vitamin K, which both support heart health.

These compounds include 75 , 76 :. While all varieties of grapes provide benefits, red and purple grapes have the highest antioxidant content.

Grapefruit: Tangerine Mandarin oranges : kcal Lime: Kidney stones form when the citrate levels in your urine drop. Drinking a few glasses of fresh lemonade throughout the day has been found to increase urinary citrate levels and reduce the risk of kidney stone formation 25 , Citrus fruits contain phytomicronutrients like carotenoids and polyphenols The frequent intake of these nutrients boosts heart health and protects against cardiovascular diseases After just an eight-week trial, which involved making healthy older adults drink flavanone-rich orange juice, the component was found to have a significant positive effect on their cognitive function i X The complex mental abilities of the brain, which includes attention, speed, memory, reasoning, planning, etc.

This just goes to show that regular consumption of this marvelous fruit has the potential to protect our brain from neurodegenerative diseases i X Conditions that lead to the damage and destruction of the cells of the nervous system, affecting crucial body activities.

Foods with a high GI are those which are rapidly digested, absorbed and metabolized and result in marked fluctuations in blood sugar glucose levels.

Low GI carbohydrates — the ones that produce smaller fluctuations in your blood glucose and insulin levels — is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease Citrus fruits have a low glycemic index that has been found to reduce the monthly average blood sugar levels, blood pressure, and coronary heart disease risk in type 2 diabetes patients Sorry for bursting your bubble, but the vitamin C in citrus fruits does not help in curing colds completely, as it was once thought to do.

However, eating a citrus fruit at the first sign of the sniffles can reduce the overall duration of the cold by a day Citrus fruits are packed with the electrolyte potassium The intake of potassium through citrus has been found to reduce blood pressure and the risk of stroke and coronary heart disease in adults.

It also reduces the effects of age-related bone loss, renal disease, and kidney stones 34 , This potassium is also needed by our body to break down carbohydrates, build muscle, and maintain the regular electrical activity of the heart This super high water content of citrus fruits ensures that your thirst is fully quenched and you feel full without having to load up on calories.

While it sure is great that citrus fruits give you a wealth of nutrients. You can consume delicious citrus fruits such as citron, pomelo and bergamot with cakes and desserts 17 , You need to keep in mind that you can obtain their benefits only if you select the right fruits at the market, store them properly, and eat them before they start rotting.

There are a few simple things that you can keep in mind when selecting any citrus fruits. Citrus fruits are great and can benefit your health in a number of ways. But beware! They also come with their fair share of side effects. Read on to find out what they are. Citrus fruits are susceptible to fungal growth at the farm, during transportation, and even after being bought by the consumer.

Some of these molds and yeasts can cause allergic reactions or infection or even grow and produce mycotoxins i X Harmful substances produced by mold in food that can cause disease and even death of other organisms.

that can cause diseases. So, make sure you wash the fruit thoroughly before eating it and that you consume it within a few days of buying it. Some citrus fruits, like oranges, have high fiber content that can cause digestive problems like abdominal cramps and diarrhea.

To prevent fungi growth, citrus fruits are often sprayed with biphenyl when being packaged. When consumed in acute quantities, this chemical can cause skin and eye irritation. It can also have toxic effects on your kidneys, liver, and central nervous system.

People who regularly suffer from heartburn or have been diagnosed with gastroesophageal reflux disease GERD also called acid reflux disease , are better off steering clear of citrus fruits as they have high acid content that can aggravate these problems.

There are certain enzymes that are released by your body that help in breaking down medication. Citrus fruits contain some chemicals that could inhibit the release of these enzymes, thus allowing high levels of these medications to stay in your system and potentially exacerbating their side effects.

Citrus fruits are high in potassium. Anyone taking beta-blockers that also work to increase the potassium levels in your body should avoid citrus fruits because, in combination with this medication, they can sky-rocket the potassium levels in your body that cannot be easily brought down by their weakened kidneys.

Some citrus fruits, like grapefruit, can interact dangerously with certain medications like antibiotics, cardiovascular drugs, blood pressure medication, organ transplant rejection drugs, and cholesterol lowering drugs.

This can lead to kidney failure, respiratory failure, gastrointestinal bleeding, and other such major complications. So, make sure you speak to your doctor about which citrus fruits you can safely consume. You also need to be careful while consuming these fruits or their juices.

Here are some things you need to keep in mind. Whatever your favorite citrus fruit is — oranges, lemons, limes, grapefruit — you have to appreciate all of its wonderful health advantages.

The vitamins, minerals, and antioxidants in these zesty fruits can help you look and feel your best. Check out the infographic below to learn more about the reasons to include them in your diet. The benefits of citrus fruits for the skin are numerous.

Their vitamin C in them improves skin elasticity and helps you achieve youthful-looking skin. It may also reduce UV-induced photodamage and pigmentation, while the peel of citrus fruits acts as a skin exfoliating agent.

The collagen-boosting properties of citrus fruits also help strengthen hair strands and prevent breakage. Moreover, these fruits have protective effects against cancer, stroke, stress, weakened immunity, kidney stones, and cardiovascular disease.

However, some fruits may cause indigestion and heartburn besides interacting with certain drugs. Consistent use of undiluted lemon juice may darken the skin as it makes your skin more sensitive to UV rays. The astringent properties of citric acid may help tighten the skin by shrinking pores. The highly acidic nature of lemon is harmful to the face.

Hence, it must be used as a spot treatment only. Discover the incredible benefits of citrus fruits for your skin, hair, and health. Watch this video to know how to use it to boost your overall health and well-being. Image: Shutterstock. Know Your Ingredient: Citrus Fruit. How Often? At least 2 servings per day.

In This Article. In fact, a study from the British Journal of Nutrition surveyed more than 13, elderly Japanese people and found that those who ate a daily serving of citrus fruits were 23 percent less likely to be diagnosed with dementia than those who dug in twice a week or less.

A higher-than-normal concentration of minerals in your urine can cause the formation of kidney stones , or very painful mineral crystals. One particular type of kidney stone is caused by low levels of urinary citrate.

A large study from Urology found that kidney stones are more common in people who eat fewer citrus fruits. Of course that means you have to consume the whole orange—not just the juice, which is much higher in sugar per serving 21 grams in one cup of OJ versus 14 grams in a large orange.

The juice is also missing the fiber, which helps you lose weight in the first place. A small study from the Journal of Agricultural and Food Chemistry found that people who underwent coronary bypass surgery had lower levels of LDL cholesterol , triglycerides, and cholesterol after just one month of eating one grapefruit per day.

More than phytochemicals in citrus fruits reduce heart-harming inflammation, Caspero adds, while the fiber they contain helps lower LDL cholesterol. Citrus fruits are also a great source of folate , at roughly eight percent of your daily recommended intake.

Keep in mind that grapefruit interacts with some medications, including drugs used for high blood pressure , cholesterol and depression. A review paper in Frontiers in Pharmacology analyzing 22 studies of citrus found that the research strongly suggests the fruit may help fight cancer.

The high levels of vitamin C in one orange 68 mg , grapefruit 77 mg , lemon 18 mg or lime 13 mg helps your body to better absorb iron.

Sweet, brightly colored citrus fruits bring a burst of sunshine into winter days. This class of fruits includes lemons, limes, oranges and grapefruit, as well as many more hybrids and varieties.

Citrus fruits grow on flowering trees and shrubs. They are characterized by a leathery rind and white pith that encases juicy segments. Nowadays, they are cultivated in tropical and subtropical climates all over the world.

Major production hubs include Spain, Brazil, China, the US, Mexico and India 1. Interestingly, nearly a third of all citrus fruits are used to make juice 1.

You can find all kinds of citrus fruits year round. The peak season for oranges and grapefruits in the Northern Hemisphere is between mid-December and April. Citrus fruits are an excellent source of vitamin C , a nutrient that strengthens the immune system and keeps your skin smooth and elastic 2 , 3 , 4 , 5.

In fact, just one medium orange has all the vitamin C you need in a day 6. Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous, magnesium and copper 7.

Additionally, they are rich in plant compounds that have various health benefits, including anti-inflammatory and antioxidant effects.

Citrus fruits are very nutritious, offering a host of vitamins, minerals and plant compounds that help keep you healthy. Citrus fruits are a good source of fiber.

Just one cup of orange segments contains four grams of fiber 6. Fiber has several health benefits, including improving digestive health and aiding weight loss.

Oranges are particularly high in soluble fiber, the kind of fiber that helps lower cholesterol levels Compared to other fruits and vegetables, citrus fruits are unique in that they have a higher ratio of soluble to insoluble fiber Citrus fruits are good sources of soluble fiber, which helps lower cholesterol and aids digestion.

Citrus fruits are low in calories, making them a smart choice for people seeking to lose or maintain their weight. Kidney stones are painful mineral crystals. They can form when your urine is very concentrated or when you have higher-than-normal amounts of stone-forming minerals in your urine.

Many fruits and vegetables, especially citrus fruits, can raise the levels of citrate in your urine, lowering the risk of kidney stones Drinking citrus juices and eating these fruits can offer a natural alternative to potassium citrate supplements. According to data on American eating habits over the last 40 years, kidney stones are more common in people who eat fewer citrus fruits Eating citrus fruits may help lower the risk of kidney stones in some people by raising citrate levels in urine.

Many studies have linked citrus fruits to a reduced risk of certain cancers 1. In one study, people who ate one grapefruit or drank one serving of grapefruit juice daily had a lower risk of lung cancer Other studies have suggested that citrus fruits may also protect against esophageal, stomach, breast and pancreatic cancers 20 , 21 , 22 , These fruits contain a host of plant compounds, including flavonoids, that may help protect against cancer 8.

Some of these flavonoids act as antioxidants and may block the expression of certain genes that are responsible for some degenerative diseases, including cancer 8. Citrus fruits may also help fight cancer by suppressing cancers, blocking the formation of new cancers and making carcinogens inactive 8.

Citrus fruits have been widely studied for their protective effects on a variety of cancer types. In fact, a Japanese study found that people who ate higher amounts of these fruits had lower rates of heart disease and stroke Furthermore, a review suggests that grapefruits are linked to a decrease in systolic blood pressure And many of the flavonoids in citrus fruits, including one called naringin, are strong antioxidants that benefit the heart in several ways Many compounds in citrus fruits can benefit heart health by improving cholesterol levels and lowering blood pressure.

Flavonoids found in citrus fruits have anti-inflammatory capabilities that are thought to help protect against the chain of events that causes the nervous system to deteriorate 27 , Specific types of flavonoids, including hesperidin and apigenin, have been shown to protect brain cells and improve brain function in mice and test-tube studies Several studies in older adults have also shown that citrus juices may boost brain function 29 , 30 , Citrus fruits and juices may help boost brain function and protect the brain from neurodegenerative disorders.

Eating lots of citrus fruits or juices could increase the risk of cavities. Interestingly, certain compounds in citrus peels may combat the bacteria that cause dental cavities, although more research is needed to see how that information could be used First, more sugar per serving translates to more calories.

Drinking fruit juice and other high-calorie beverages can cause you to gain weight Second, when your body takes in large amounts of fructose the type of sugar in fruit juice , it is quickly absorbed into your bloodstream and delivered to your liver If your liver gets more fructose than it can handle, it turns some of the extra fructose into fat.

Over time, those fat deposits can cause fatty liver disease Plus, the fiber found in fruit buffers the fructose, causing it to be absorbed more slowly into your bloodstream.

Furanocoumarin, a chemical in grapefruit, binds to this enzyme and keeps it from working properly. There are several prescription and over-the-counter drugs that are affected by grapefruit, including 40 :.

While citrus fruits are generally healthy, they can have some drawbacks. Their acid can erode tooth enamel and grapefruit can interact with some medications.

The outcome of a review suggests that dietary vitamin C improved how people perceived their skin health and how healthful it actually was, including appearance, wrinkling, elasticity, and roughness. One medium orange weighing g provides:. Choline is an important nutrient in oranges that helps with sleep, muscle movement, learning, and memory.

Choline also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation. Zeaxanthin is a type of carotenoid antioxidant that can reduce inflammation. According to a review , it can positively benefit heart, liver, skin, and eye health.

It is best to pick oranges at the peak of their ripeness. Unlike some other fruits, they do not ripen or improve in quality after picking. People should store oranges at room temperature and away from direct sunlight. It can be hard to find ripe fruits and vegetables in the winter.

However, this is the perfect time to buy citrus fruits. Winter is the peak season for oranges and other citruses. People with gastroesophageal reflux disease may experience an increase in symptoms such as heartburn and regurgitation when consuming citrus fruits. This is due to their high acid content.

A person can achieve and maintain good health by eating a varied diet that contains many different types and groups of food. This article explores how mandarin oranges differ from other types of oranges, their nutritional profile, health benefits, and how to store them.

Lychee is a tropical fruit with numerous potential health benefits, as it is an excellent source of vitamin C and antioxidants.

Learn more. Grapefruit is low in calories and high in nutrients that contribute to skin and cardiovascular health, among others. The blackberry is rich in vitamin C, fiber, and antioxidants, and people can add them to their diet easily with some simple changes to their daily….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What to know about oranges. Medically reviewed by Natalie Butler, R. Benefits Nutrition Diet Risks Oranges are a type of healthy, low calorie, highly nutritious citrus fruit.

Share on Pinterest. Nutrient Percentage of daily requirement for adults Vitamin C How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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