Citrus fruits provide many benefits when it comes to skincare. Grapefruits, oranges, limes, and lemons are all members of the citrus family. They are believed to have originated in South Asia and are currently grown all over the world. Citrus fruits are high in vitamin C, which provides them an advantage over other fruits and aids in the treatment of a variety of skin issues. The benefits of citrus fruits for skin and health, as well as their nutritional profile and adverse effects, are discussed in this article. Continue reading.
What are citrus fruits?
Citrus fruits are produced by the Rutaceae genus of plants, which includes trees and shrubs. Oranges, grapefruits, lemons, and limes are among them. They are typically spherical or elongated with a luscious, meaty pulp surrounding their seeds and have a high citric acid concentration.
The outermost layer of the peel of citrus fruits is termed ‘zest,’ and it is utilized in the making of various delicacies for its flavor. A white, spongy pith covers the peel on the underside. After peeling, citrus fruit is usually divided into segments (known as liths). Do you know how you pick the white hair-like things off an orange slice before putting it in your mouth? They give the fruit nourishment as it matures.
Citrus fruits were once thought to have originated in a narrow region of Southeast Asia that included portions of Northeast India, Myanmar, and Yunnan (in China), but recent research suggests that they may have originated in Australia, New Caledonia, and New Guinea.
Before eating these juicy fruits, they must be peeled. They can either be eaten raw or juiced. Pickles and marmalades are also made using them. Lime and other acidic citrus fruits are used as garnishes on a variety of foods and as fundamental ingredients in drinks.
Nutrients in Citrus fruit
Citrus fruits are high in nutrients and have a variety of health advantages. Those who are trying to lose weight and avoid calories will be pleased to learn that citrus fruits are low in calories. A medium-sized orange has 60 to 80 calories, whereas a grapefruit has 90 calories.
Citrus fruits include simple carbohydrates such as glucose, sucrose, and fructose. Citrus fruits contain pectin, a dietary fiber that binds to cholesterol and aids in its removal from the body.
Vitamin C is the nutrient that citrus fruits are most well-known for (ascorbic acid). A medium orange contains 130 percent of the daily recommended amount of this incredible nutrient. Citrus fruits also contain folate, lycopene, potassium, vitamin B6, magnesium, niacin, thiamin, and phytonutrients, among other nutrients.
Because they contain such a diverse spectrum of nutrients, it should come as no surprise that they have several health, skin, and hair advantages. Continue reading to find out what they are.
Beauty Benefits of citrus fruit for skin
Citrus fruits are noted for their pleasant scent as well as their high vitamin C content. The citric acid in these fruits eliminates bacteria and other pathogens on the skin, leaving it feeling clean and fresh. Because of their scent, they have a unique place in aromatherapy.
Citrus fruits have numerous skin advantages, including the following:
1. Help remove dead skin cells
Are you disgusted by the clogged pores and dead skin on your face? Then orange peels will come to your aid! Vitamin C is abundant in the gritty peel of this citrus fruit, making it an excellent exfoliating and cleansing agent. It removes all dead skin cells and reduces pores, leaving your skin clear and radiant.
2. Preserve skin appearance
Citrus fruits help you maintain a youthful appearance.
Vitamin C (ascorbic acid) is at the top of the list of nutrients needed to keep your skin looking fresh. Ascorbic acid is necessary because it aids in the regeneration of collagen, which keeps your skin supple. Because not only does the amount of collagen in our skin decrease with age, but also because our bodies cannot naturally generate it, citrus fruit consumption becomes even more significant.
3. Diminish Pigmentation
When your skin is exposed to the sun’s UV radiation, dark patches and pigmentation develop. UV rays deplete antioxidants in your skin, resulting in oxidative damage. Citrus fruits include vitamin C, which helps to reduce pigmentation and UV-induced photodamage. You can either eat citrus fruits or apply their juice topically to achieve this.
Beauty Benefits of citrus fruit for hair
Who doesn’t want their hair to be smooth, shining, and long? Vitamin C is the one nutrient that can help you get the hair of your dreams. And do you know which fruits are chock-full of this wonder nutrient? Of course, citrus fruits!
Citrus fruits have a variety of hair advantages, including:
4. Helps in Getting Rid of Dandruff
Lemon juice’s acidic nature helps deep clean your scalp and get rid of all dandruff when applied to your hair. It also makes your hair look thicker and shinier by reducing dullness.
5. Strengthen and prevent hair loss
Citrus fruits help to reduce hair loss and make hair stronger.
Vitamin C is responsible for the creation of collagen in your body, in addition to a variety of other functions. Collagen is a protein that gives your hair strength and structure while also preventing it from breaking (5). As a result, eat enough of vitamin C-rich citrus fruits, as our bodies do not generate this essential nature.
Health Benefits of citrus fruits
Citrus fruits are low in calories and good for diabetics and weight watchers. Furthermore, they are free of saturated fats and cholesterol, both of which are extremely hazardous to your health. Citrus fruits also aid in the removal of toxins from the body.
Citrus fruits have a variety of other health benefits, including:
6. Promotes weight loss
Weight loss is aided by citrus fruits.
Citrus fruits, such as oranges and lemons, work wonders for weight loss when combined with a low-calorie diet. This is because, in addition to being low in calories, they contain a lot of water and fiber, which keeps you full and stops you from feeling hungry.
7. Reduces risk of cancers
Citrus fruits contain flavonoids, folate, carotenoids, and vitamin C, according to Harvard research, which greatly reduces the incidence of esophageal cancer.
Vitamin C and a flavonoid present in citrus fruits called nobiletin are thought to be antiangiogenic. This means they stop new blood vessels from forming, which aids in the spread of cancer to other parts of the body.
Due to the flavonoids included in citrus fruits, the chance of getting epithelial ovarian cancer was also found to be considerably lower in women who ingested them.
Citrus fruits, according to the American Cancer Society, are particularly beneficial in reducing the incidence of stomach cancer.
8. Assist In Reducing The Dosage Of Some Drugs
Grapefruit has long been linked to severe drug interactions due to its potential to slow down the metabolism of some medications, allowing them to stay in your system for extended periods and increasing their negative effects. Grapefruit’s feature was utilized by researchers at the University of Chicago Medicine to produce a favorable outcome. They discovered that combining the anti-cancer medicine sirolimus with a glass of freshly squeezed grapefruit juice tripled the treatment’s effectiveness. This could potentially mean that the drug’s dosage can be reduced over time, and the patient will experience fewer side effects as a result.
9. Increase Immunity
Citrus fruits contain many plant compounds such as flavonoids, carotenoids, and essential oils, in addition to the vitamin C and vitamin B6 for which they are best known. Flavonoids, carotenoids, and essential oils are responsible for the majority of the health benefits associated with citrus fruits.
Citrus fruits are high in vitamin C, which is not only anti-inflammatory, antiviral, and antibacterial, but also helps to strengthen your immune system.
10. Fulfills stomach
Citrus fruits are a terrific method to fill your tummy without consuming too many calories for folks who like to keep track of their calorie intake. The following is a list of citrus fruits and their calorie content:
- 84.6 calories per orange
- 73.6 calories per grapefruit
- 103 calories per tangerine
- 20.1 calories in lime
11. Improve heart health
Carotenoids and polyphenols are phytomicronutrients found in citrus fruits.
Consumption of these nutrients regularly improves heart health and protects against cardiovascular disease.
12. Have a low glycemic index (GI)
“The glycemic index (or GI) is a grading of carbohydrates on a scale of 0 to 100 according to the extent to which they boost blood sugar (glucose) levels after eating,” according to the official glycemic index website. High-GI foods are those that are quickly digested, absorbed, and metabolized, causing significant changes in blood sugar (glucose) levels. Low-GI carbs, or those that cause fewer changes in blood glucose and insulin levels, are one of the keys to long-term health, as they lower your risk of type 2 diabetes and heart disease.”
Citrus fruits have a low glycemic index, which has been shown to lower type 2 diabetes patients’ monthly average blood sugar levels, blood pressure, and risk of coronary heart disease.
13. Rich in potassium
Citrus fruits are high in potassium, an electrolyte. Citrus consumption has been shown to lower blood pressure, as well as the risk of stroke and coronary heart disease in adults. It also protects against age-related bone loss, kidney disease, and kidney stones. Our bodies require potassium to break down carbs, develop muscle, and keep the heart’s electrical activity constant.
14. Reducing Women’s Stroke Risk
Here’s some excellent news for all you women out there. Citrus fruits such as orange and grapefruit contain flavanones, which have been reported to prevent ischemic strokes in women by 19 percent in a recent study undertaken at Norwich Medical School. The study’s primary author, on the other hand, recommends that individuals eat citrus fruits whole (rather than drinking their juice) to get the most flavanones out of them.
15. good for eyes
Citrus fruits help to keep your eyes healthy.
Citrus fruits are high in vitamin C, as we all know. However, it’s worth noting that this vitamin is required to prevent cataracts and age-related macular degeneration (the major cause of blindness in persons over 55 in the Western world).
16. Helps to Relieve Tension
Citrus fruits help to relieve stress.
The hormone cortisol (also known as the stress hormone) and a rise in blood pressure during high anxiety conditions are two key causes of an increase in stress levels. Citrus fruits include vitamin C, which helps to battle both of these problems while also reducing stress.
17. Rich in soluble fibers
Citrus fruits are high in dietary fiber, particularly soluble dietary fiber, which has numerous health advantages. Lower cholesterol levels and blood pressure, weight loss, improved blood glucose control, reduced inflammation, and increased immunological function have all been linked to this soluble dietary fiber.
18. Lower Your Chances Of Getting Kidney Stones
Citrus fruits help to prevent kidney stones from forming.
When the citrate levels in your urine decline, kidney stones form. It has been discovered that drinking a few glasses of fresh lemonade throughout the day increases urinary citrate levels and lowers the risk of kidney stone development.
19. Keep Your Mind Safe
The component was found to have a significant favorable effect on cognitive performance after only an eight-week trial in which healthy older persons were given flavanone-rich orange juice. This merely goes to prove that eating this wonderful fruit daily will help protect our brain from neurodegenerative illnesses.
20. Fights cold
Colds are shortened by citrus fruits.
Sorry to break your bubble, but the vitamin C in citrus fruits does not cure colds, as was formerly assumed. However, eating citrus fruit as soon as the sniffles appear can cut the duration of a cold by a day.
21. Keep us hydrated
Grapefruit contains approximately 90% water, while orange contains approximately 82 percent. Citrus fruits’ high water content ensures that your thirst is properly filled and that you feel satisfied without having to consume a lot of calories.
What Is The Best Way To Choose And Store Citrus Fruits?
First and foremost, it’s crucial to understand that citrus fruits do not continue to ripen after being removed from the tree. As a result, it’s critical to pay special attention when picking fruits at the grocery. When selecting citrus fruits, there are a few easy factors to bear in mind.
Keep the following points in mind during the selection of citrus fruits.
- Make sure there are no imperfections on the rind.
- Choose fruits that feel heavier in your hand since they are juicier.
- Instead of harsh, severely dimpled peels, choose fruits with smooth, finely textured peels.
- Fruits with delicate patches, wrinkled skin, or those that have started to decay should be avoided.
- Citrus fruits with a strong and fragrant aroma are usually fresher and juicier.
Many people believe that putting food in a Ziploc bag or other airtight plastic bag or container would keep it fresher for longer. When it comes to keeping citrus fruits, however, nothing could be further from the truth. If you’re going to keep your citrus fruits in the fridge, use mesh bags to allow air to flow and keep condensation at bay, which causes the fruits to soften faster. They’ll last around 2 to 3 weeks if you do it this way.
If you prefer to keep your citrus fruits on the counter, simply place them in a well-ventilated fruit basket. They’ll last about a week if you do it this way.
Citrus fruits are delicious and can help you stay healthy in a variety of ways. But watch out! They also have a slew of negative side effects. Continue reading to learn more about them.
Side Effects of Citrus fruits
Some common side effects of citrus fruits are:
1. Digestive Issues
Citrus fruits with high fiber content, such as oranges, can induce digestive issues such as abdominal cramps and diarrhea.
2. Fungi Proliferation
At the farm, throughout transit, and even after being purchased by the consumer, citrus fruits are susceptible to fungus growth. Some of these molds and yeasts can induce allergic reactions, infection, or even disease by growing and producing mycotoxins. So make sure you carefully wash the fruit before eating it and eat it within a few days of purchasing it.
People who have heartburn regularly or who have been diagnosed with gastroesophageal reflux disease (GERD) (also known as acid reflux disease) should avoid citrus fruits since they contain a lot of acids, which can aggravate these symptoms.
4. Toxicity of Biphenyls
When citrus fruits are packaged, they are frequently sprayed with biphenyl to inhibit fungal growth. This chemical can irritate the skin and eyes if eaten in large amounts. Your kidneys, liver, and central nervous system may be harmed as well.
5. Interactions between drugs
Your body produces enzymes that aid in the breakdown of medications. Citrus fruits include compounds that may prevent these enzymes from being released, allowing high quantities of medication to remain in your system and perhaps increasing its negative effects.
Potassium is abundant in citrus fruits. Citrus fruits should be avoided by anyone on beta-blockers (drugs that increase potassium levels in the body) since, when combined with this medication, they can cause potassium levels in the body to skyrocket, which are difficult to bring down by their damaged kidneys.
Certain medications, such as antibiotics, cardiovascular meds, blood pressure medications, organ transplant rejection therapies, and cholesterol-reducing drugs, can interact severely with citrus fruits like grapefruit. Kidney failure, lung failure, gastrointestinal hemorrhage, and other serious consequences can result. As a result, talk to your doctor about which citrus fruits you can eat safely.
You should also be cautious when eating these fruits or drinking their juices. There are a few things you should bear in mind.
Points to remember
Following points while helping you to enjoy the citrus fruit at its best.
- The optimum time to eat these fruits is first thing in the morning or after a light meal.
- After eating citrus fruits, avoid drinking water because it may cause your stomach to become more acidic.
- Citrus fruits should not be kept for long periods because their nutritious content degrades with time. Fresh fruits should be a part of your everyday diet.
- To reap the benefits of the fruit’s fiber content, consume the fruit along with its mesocarp (the white skin that covers the separate segments).
- These fruits should never be eaten with a meal because they can create acidity and make digestion difficult. They could be eaten a few hours before or after a meal.
The skin advantages of citrus fruits are numerous. Their vitamin C content helps you obtain youthful-looking skin by improving skin suppleness. It may also help to minimize UV-induced photodamage and pigmentation, and the peel of citrus fruits exfoliates the skin. Citrus fruits’ collagen-boosting qualities also aid to thicken hair strands and prevent breakage. Furthermore, these fruits have anti-cancer, anti-stroke, anti-stress, anti-stress, anti-stress, anti-stress, anti-stress, anti-stress, anti-stress, anti-stress, anti-stress, Some fruits, on the other hand, might cause indigestion and heartburn, as well as interfere with certain medications.
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.