Covid-19 gave a lesson to all of us that those who have strong immunity have less possibility to infect. We all know that a weak immunity person is more prone to attract many diseases. Although all the vitamins are important for our health but vitamin C is an excellent source of immune-boosting. We can get vitamin C from citrus items like oranges, lemons, tangerines, limes, grapefruit, etc. These all have the advantage of containing several different antioxidants that may help prevent from many health conditions like cardiovascular disease, cancer, or skin disease.
What do we get from citrus fruit?
Rich in Vitamins C:
Citrus fruits are an excellent source of vitamin C. It works as antioxidants in our body and gives strengthens the immune system. As an antioxidant, it neutralizes free radicals before they damage healthy cells, which prevents inflammation that can lead to chronic illnesses such as cardiovascular disease. Vitamin C also works as an anti-inflammatory and it helps produce collagen, which provides structure and elasticity for your skin and tendons. Men need to get 90 milligrams and women should consume 75 milligrams of vitamin C in their daily diet.
Good Source of Fiber:
Citrus fruits are also a good source of fiber. An orange or a grapefruit has about 60 to 70 percent of the total soluble type of fiber that lowers cholesterol and helps prevent spikes in blood sugar. The rest is insoluble fiber, which adds bulk to digestive waste and prevents constipation. A person needs 14 grams of fiber every day and just one cup of orange segments contains four grams of fiber.
Flavonoids are a group of substances responsible for the fruit’s color and bitter flavor and all the citrus fruits contain flavonoids. Flavonoids are antioxidants that reduce inflammation and may prevent cancer. Flavonoids eliminate carcinogens and help in killing cancer cells. Eating a whole citrus fruit will give you fiber and almost five times more flavonoids than a glass of juice.
Source of Potassium:
Potassium is important for fluid regulation, mineral balance, and muscle contraction. Potassium also works to counter-regulate the amount of salt in your diet by helping your body flush out sodium. By eating citrus fruits, you can take potassium to balance your body.
Here are some health benefits of Citrus Fruits:
- Citrus fruits contain many plant compounds such as flavonoids, carotenoids, and essential oils. The vitamin C found in citrus fruits is especially important as it is not only anti-inflammatory, antiviral, and antibacterial, but it also works to boost your immune system.
- Citrus fruits are great sources of not just dietary fiber but soluble dietary fiber, which has many health benefits. This soluble dietary fiber has been found to be responsible for lower lipid levels and blood pressure, weight loss, improved blood glucose control, reduced inflammation, and improved immune function.
- Citrus fruits contain photo-micronutrients like carotenoids and polyphenols. The frequent intake of these nutrients boosts heart health and protects against cardiovascular diseases.
- 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.
- Lemon juice helps deep clean your scalp and get rid of all dandruff. It also reduces the dullness in your hair and makes it look thicker and shinier.
- Citrus fruits like oranges and lemons, when paired with a low-calorie diet, work brilliantly in helping you lose weight.
- Eating citrus fruit at the first sign of the sniffles can reduce the overall duration of the cold by a day.
- Citrus fruit keeps your skin looking young.
- Reduce dark spots and pigmentation
- Prevent hair loss and strengthen hair
- Reduce the risk of esophageal cancer and stomach cancer.
- Maintain the health of your eyes, helps maintain the health of the blood vessels in your eyes.
- Citrus fruit helps in reduces stress.
- Citrus fruit reduces the risk of Kidney stone formation.