You must have eaten sweet and sometimes sour citrus fruits that add a splash of sunlight to the gloomy and tired winter days. These fruits are not just aesthetically pleasing but along with that they are tasty and healthy.
What are citrus fruits?
They include a broad category of fruits like lemons, grapefruits, limes and several varieties of oranges. These fruits from the citrus food cycle can be found on both evergreen plants and trees. They have rather thick skin have a pulpy flesh. As per the studies, it has been stated that the citrus fruits like lemons, limes and oranges have originated from Asia and they eventually spread to the other parts of the world.
Reasons to Add Citrus Food in Your Diet Plan:
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Health Benefits
The antioxidants in these nutrients give fruits their vibrant colours and sweet and sour fragrances. Not only are they a good source of fibre but they also aid in prevention of many health issues.
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Helps Boost Immune System
Do you know which vitamin helps us boost our immune system? Yes, you are thinking right, it’s Vitamin C. And citrus fruits are full if Vitamin C. Your immune systems work is to create white blood cells that are essentially required by your body to fight against infections.
Many studies have shown that the amount of Vitamin C in citrus fruits is not that much that it can shield you of common cold and cough, but the evidence indicated that it does help in lessening the intensity of the cold.
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Lower the Risk of Kidney Stones
You must have heard about a lot of people complaining about the pain in their stomach. There could be a lot of reasons for it, but the most common one is mineral crystals which are also known as kidney stones. These kidney stones are very uncomfortable, and they usually develop inside your body because of exceptionally concentrated urine. Numerous fruits and vegetables, particularly citrus fruits, might increase your urine’s citrate levels, dipping the risk of kidney stones. Citrus fruits and their juices might serve as a healthy substitute for potassium citrate tablets which is usually recommended to people having kidney stones.
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Protect Against Cancer
There are a lot of studies that states that citrus fruits help lowering the risk of developing malignancies. Like, one study specifically focused on how people who consumed at least one grapefruit or the juice a day, they are less risky to have lung cancer. Other than this, there are studies that states that citrus fruits may aids against pancreatic, esophagus, stomach, and breast cancers.
These fruits contain various plant substances, including flavonoids, which may aid in cancer prevention. Some of these flavonoids have antioxidant assets and may avert the mien of specific genes linked to cancer and other degenerative disorders. Citrus fruits can potentially reduce existing malignancies, prevent the growth of new cancers, and render carcinogens inactive.
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Helps Improve Heart Health
There are many substances found in the citrus fruits that helps improve the heart health. Like, the flavonoids and soluble fibre present in them help increase good HDL cholesterol and decrease detrimental LDL cholesterol and triglycerides. The fruits may lessen one further risk factor for heart disease, excessive blood pressure. Moreover, they contain a lot of potassium, which helps lower your risk of heart disease and stroke.
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Helps Protect Your Brain
Citrus fruits encompass a flavonoid called quercetin, which may help battle the chronic inflammation that is one of the main reasons why disorders like Parkinson’s and Alzheimer’s are there. Furthermore, some research implies that orange juice may enhance cognitive performance.
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Helps Boost Skin Health
Vitamin C is a vital nutrient for the body to yield collagen, one of the most predominant proteins. It serves as one of the central components of your joints and muscles.
Not only this, but it also offers support for your skin, foiling it from drooping. The vitamin C that you gain from a single lemon is almost half of that you get from an orange, hence who which fruits to have.
What are the things one must consider when adding citrus fruits in their diet?
Citrus fruits are expediently packaged in serving sizes of one fruit each. They make fantastic additions to any diet due to their natural sugars and health returns.
However, one must understand that too much of anything is bad for our body. The potent acids that are found in the citrus fruits can risk in tooth enamel decaying. To avoid this, one must brush their teeth after every meal.
If you’re eating citrus fruits while driving, then you must rinse your mouth with water to help protect your teeth.
If you’re still not persuaded, check out our diet experts on including citrus fruits in your routine. So, If you would like to know more about this or get a customized diet plan that will help you achieve your fitness goals then do it with FITFEAST!
