Citrus fruit health -
Although rare, orange allergies do exist. For people who experience heartburn , eating oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid vitamin C Some people are allergic to oranges, and their acidity may increase the symptoms of heartburn.
However, oranges pose few health risks overall. They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants. Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease.
Their sweet taste pairs well with savory salad ingredients like fish, chicken, nuts, and cheese. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Orange juice is the most popular fruit juice worldwide but opinions differ on whether it's healthy. This article looks at orange juice and whether…. Though orange juice is high in vital nutrients and enjoyed worldwide, some people doubt it contributes to a healthy diet.
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Oranges: Nutrients, Benefits, Juice, and More. Medically reviewed by Katherine Marengo LDN, R.
Nutrition Beneficial plant compounds Benefits Whole oranges vs. orange juice Adverse effects The bottom line Many types of oranges are high in fiber and beneficial vitamins, like vitamin C.
High in beneficial plant compounds. Health benefits of oranges. Whole oranges vs. orange juice. Adverse effects. The bottom line. Was this helpful? How we reviewed this article: History. Apr 20, Written By Jillian Kubala MS, RD, Atli Arnarson BSc, PhD.
Nov 16, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Read this next. Is Orange Juice Good or Bad for You? By Rachael Ajmera, MS, RD. Is Fruit Good or Bad for Your Health?
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Medically reviewed by Adrienne Seitz, MS, RD, LDN. Citrus fruits have several benefits. Oranges, lemons , tangerines, limes, and grapefruit, for example, are rich sources of vitamin C, which supports a strong immune system. You'll likely see many people reach for those fruits during cold and flu season.
Those juicy, colorful fruits pack several nutrients, not to mention flavor, making them a great addition to a balanced diet. Read on to learn about the benefits of citrus fruits and how to add them to your diet. Citrus is a popular type of fruit that is a rich source of fiber, minerals, and vitamins.
The fruits grow on flowering plants in the Citrus genus, native to tropical and subtropical parts of Asia and Oceania. Examples of citrus fruits include:. Citrus fruits deliver tons of juicy flavor with little to no fat, sodium, or calories, making them a good choice if losing weight is a goal.
One small orange, for example, has 45 calories. These fruits are also rich sources of fiber, which can help you feel full for long periods, making them excellent snacks for weight loss. Experts advise consuming about 28 grams g of fiber daily, and citrus fruits can help you meet that goal.
One orange serves up 2. Most of that fiber is pectin, which is a soluble fiber. Soluble fiber helps lower cholesterol and regulate blood sugar. The remaining fiber is insoluble, which adds bulk to your stool and regulates your bowel movements.
Citrus fruits have relatively low glycemic index GI scores, meaning they do not spike your blood sugar as much as other foods. One orange has a low GI, while watermelon has a high GI of 70 and higher. The sugar from citrus fruit slowly releases into your bloodstream, offering you a steady feeling of energy without a crash later on.
Citrus contains flavonoids and vitamin C, which may promote heart health. Some evidence suggests flavonoids, which are plant compounds, reduce inflammation.
Vitamin C is an antioxidant that possibly protects against atherosclerosis, or plaque build-up in the artery walls. Citrus fruits are sources of other heart-healthy nutrients, including folate and potassium. Certain metabolites, or substances your body creates when it breaks down citrus, may also reduce heart disease risk.
Adding citrus fruits to your plate may help you get more out of other foods you eat. Citrus fruits, for example, help your body absorb iron from plant-based sources. Iron is a mineral that supports your immune system and helps produce red blood cells.
Eating plenty of water-rich foods, including citrus fruits, can keep you hydrated. Staying hydrated quenches your thirst and helps your body's systems work properly.
Men need about ounces oz of water daily, and women need 91oz. Vitamin C cannot prevent colds, but some evidence suggests it might reduce their duration and severity.
Try adding vitamin C, including citrus fruits, to your diet before you get sick. The vitamin C in citrus fruits may also benefit your skin. Vitamin C plays a role in collagen production, which leads some researchers to believe it can help keep skin looking supple and smooth.
A review published in found that high fruit and vegetable intake can prevent visible signs of aging. The researchers also noted that vitamin C may protect your skin against harmful ultraviolet UV rays.
Citrus fruits are rich sources of potassium. This mineral helps regulate fluids and contract your muscles. Potassium counter-regulates the amount of sodium in your diet by helping your body flush it out. Eating plenty of potassium-rich foods can also help lower your risk of stroke and heart disease and strengthen your bones.
The nutrition of citrus fruits will vary depending on the type. Citrus fruits are generally low in calories, fat, and sodium and high in antioxidants, natural sugars, and vitamins. One small orange, for example, has the following nutrients:. Citrus fruits come with many health benefits, but there are some caveats.
Keep the following risks in mind if you want to eat more citrus fruits:. Research has shown that people who consume five servings of fruits and vegetables have a lower risk of dying from cancer, heart disease, and respiratory disease than others.
Try adding more citrus fruits to your diet to help meet that goal. Here are some ways you can eat more citrus fruits:. Citrus fruit contains vitamins, minerals, and antioxidants that help protect against heart disease and support your immune system.
These fruits are also mostly water, which can help keep you hydrated. Enjoy citrus fruits, especially in their whole forms. Check with a healthcare provider before consuming grapefruit, which can adversely interact with a long list of medications. Office of Dietary Supplements. Vitamin C - health professional fact sheet.
Borghi SM, Pavanelli WR. Antioxidant compounds and health benefits of citrus fruits. Antioxidants Basel. Food and Agriculture Organization of the United Nations. Department of Agriculture. FoodData Central: Oranges, raw, all commercial varieties.
Dietary fiber.
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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 cholesteroltriglycerides, 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 folateat roughly eight percent of your daily recommended intake.
Keep in mind that grapefruit interacts with some medications, including drugs used for high blood pressurecholesterol 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 mggrapefruit 77 mglemon 18 mg or lime 13 mg helps your body to better absorb iron.
While your first instinct is to grab a water bottle if you're thirsty, roughly one quarter of all the water we consume comes from the food we eat—and oranges are about 90 percent water. Oranges are famously high in vitamin Can antioxidant that helps reduce free radical damage to your DNA.
SHOP NOW. Feeling like you're carrying some water weight? Dig into an orange or grapefruit for breakfast to hit roughly one-tenth of your daily recommended intake of the electrolyte potassium milligrams and milligrams, respectively.
Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. She loves running, yoga, and wine, and is very particular about her baguettes.
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: Citrus fruit health| Latest news | Some evidence suggests citrus fruits may have a protective effect on cancer. Mabberley DJ. Dreher ML. Acta Agriculturae Scandinavica, Section B, Soil and Plant Science. This effect on GI microbiome suggests that intake of citrus flavonoids can contribute to improved GI functioning and health. |
| Oranges: Health benefits, nutrition, diet, and risks | Share this article. Poor dressing mixture over salad mixture and toss together. Incorporating citrus into your day is easy, thanks to the tough outer rind and ability for most citrus fruits to be safely stored at room temperature for a few days. This article lets you know which are safe and which…. In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes. |
| Fruit of the month: Citrus fruits | If you have diabetes , eating foods low on the glycemic index can ensure that your blood sugar rises slowly, helping you manage your diabetes. Under 50 is considered a low glycemic food—an orange has a GI of Studies have had mixed results on the role of citrus in preventing kidney stones. In a review of three studies, research showed that grapefruit juice increased the risk of urinary stones, while orange juice decreased the risk. However, smaller prospective clinical studies did not demonstrate an increased risk with grapefruit juice. Researchers suspect citrus fruit juices may be protective because of their citrate content, which is one of the strongest inhibitors of stone formation. Some evidence suggests citrus fruits may have a protective effect on cancer. Specifically, that citrus fruit was negatively associated with the following types of cancer:. However, researchers did not note an adverse risk associated with prostate cancer and even found a positive correlation with that type of cancer. Research has found that citrus fruits have protective effects against heart disease. Specifically, the flavonoids in citrus fruits protect against:. As a result, researchers have found that these citrus flavonoids are associated with improved cardiovascular heart outcomes. Flavanones in citrus fruits may have neuroprotective potential. One study found citrus fruits may have a protective effect against the following:. While not entirely established, researchers say emerging human studies indicate future potential. While citrus fruits probably won't prevent you from catching a cold entirely, they may help your immune system fight it faster, thanks to the high vitamin C content. The severity of symptoms was also reduced. Whether you consume it juiced or whole, citrus fruits provide good hydration. In addition, due to their high vitamin C content, they help you absorb foods with iron. Therefore, pairing citrus and high-iron foods can help your body make the most of these nutrients. While citrus fruits' benefits are plentiful, there are some risks associated with citrus fruits. The high acid content and sweetness can be a bad combination for tooth enamel. Try not to go overboard with citrus fruits; and when you do eat or drink them, brush your teeth well afterward. Grapefruit and its juices can interfere with how some medications work. That's because many drugs are metabolized by an enzyme called CYP3A4. Grapefruit juice can block this process in the intestines resulting in too much of the drug entering your body. Examples of medications that interact with grapefruit include certain types of the following medications:. Since the list of medications is extensive, if you take any prescriptions, ask your healthcare provider about possible interactions before consuming grapefruit. As with other fruits, the best way to consume citrus is whole rather than juiced. That's because when fruits are juiced, they are absorbed more quickly, leading to a faster spike in blood sugar. One study found that consuming fruit juices was associated with an increased risk of type 2 diabetes. Some people are allergic to citrus fruit. While uncommon, citrus allergies are possible. Citrus allergy symptoms are the same as others and may include itching skin or mouth, runny nose, and sneezing. More serious life-threatening allergies, called anaphylaxis , can also occur. This life-threatening emergency includes wheezing , shortness of breath, and a feeling of doom. If you notice these symptoms, seek medical attention immediately. Citrus fruits include oranges, lemons, limes, and grapefruit, among others. They contain high levels of vitamin C, flavonoids, potassium, and fiber. Their antioxidant, anti-inflammatory, and immune-boosting properties have been associated with health benefits, like protection from heart and brain disease, cancer, kidney stones, and reducing the length of a cold. Some people should be careful with citrus fruit, especially those with a citrus allergy or who take certain medications. Food and Agriculture Organization of the United Nations. Markets and trade: Citrus. Department of Agriculture. Orange, raw. National Institutes of Health: Office of Dietary Supplements. Vitamin C: Fact sheet for health professionals. Lv X, Zhao S, Ning Z, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. Published Dec Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. Potassium: Fact sheet for health professionals. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. 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