Learn about the bright and promising health benefits of citrus with this guide to citrus nutrition, citrus cooking tips, a citrus fruit list, and tons of healthy citrus recipes.
What could be better than the delicious taste, aroma and color of citrus in your kitchen? Globally, citrus fruits such as oranges, grapefruits, grapefruits, kumquats, lemons and limes that grow on flowering citrus trees and shrubs are among the most popular fruits for their tangy flavor and powerful nutritional profile one. Citrus fruits, belonging to the Rutaceae family, originated in Southeast Asia in 4,000 BC and soon conquered the world, being grown in many countries and integrated into food culture. The lemonade tradition of the American South, Scottish marmalade, and pickled lemons of North Africa are just a few examples of the ways people use the precious citrus. I live in Ojai, California, surrounded by citrus, and I have 20 species of trees growing in my garden, from the well-known Valencia oranges to more unusual types like pink lemonade lemons, elf oranges, cara cara oranges, and oja oranges. Roblanco Grapefruit. I use citrus in my kitchen every day for flavor and health.
Powerful Citrus Nutrition
Citrus fruits are known for their high vitamin C content, with just one large orange providing 163% of the DV (percent daily value, based on 2,000 calories per day). Vitamin C is important for many body functions, including maintaining bones, teeth, muscles, skin, ligaments, and blood vessels; as an antioxidant, it can fight free radicals that can cause disease, heal wounds, and promote healthy immune function. In fact, 16th-century sailors discovered that if they kept citrus fruits on board, they could avoid scurvy (a disease that causes lethargy and loose gums caused by a lack of vitamin C), which was a common disease during long sea voyages. happened when.
But vitamin C isn’t the only nutrient you get from citrus; These fruits are rich in essential vitamins and minerals such as potassium, folate, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin and pantothenic acid, as well as heart-related protective fibers such as pectin and lignin. . In addition, more than 170 different phytochemicals are found in citrus fruits, including monoterpenes, limonoids, flavonoids and carotenoids, which have antioxidant, anti-inflammatory, immune-enhancing and anti-cancer effects.
Citrus Health Bonus
Eating citrus may protect against heart disease, stroke, arthritis, asthma, Alzheimer’s disease, cognitive decline, multiple sclerosis, age-related eye disease, and ulcerative colon, according to a scientific review of citrus fruits and health. Inflammation and Diabetes is conducted by the Commonwealth Scientific and Industrial Research Center, an Australian research organization. High intake of citrus fruits can also reduce the risk of various cancers such as esophageal, throat, oral cavity and stomach cancer by 40% to 50%. The benefits of citrus fruits don’t stop there. These delicious fruits contain high amounts of fiber, such as the pectin and lignin mentioned above, which support gut health. The fiber in citrus fruits is a prebiotic that feeds your gut microbes and can protect you from intestinal conditions like hemorrhoids, acid reflux, and diverticulitis. Additionally, citrus fruits are low in calories but packed with nutrients, making them a good choice if you’re craving calories or trying to lose weight. Finally, citrus fruits have been shown to increase urine levels of citrate, a mineral that can deposit in the kidneys and lead to kidney stones. Excreting increasing amounts of citric acid in your urine over time can help reduce your risk of kidney stones. Looks like you just got another reason (or reasons) to start your day with citrus.
List of citrus fruits
There are many types of citrus, which are flowering shrubs and trees of the Rutaceae family. Rutaceaethere are countless varieties of each citrus fruit.
Below is a list of citrus fruits:
- citron
- Grapefruit
- kumquat
- lemon
- lime
- Oranges (tangerines, sweet oranges, sumo oranges, Moro oranges or blood oranges)
- Grapefruit
- sudardhi
- Tangerine
- Yuzo
5 Tips on How to Use Citrus Fruit + Citrus Recipes
With all the amazing health benefits citrus fruits provide you, why not try incorporating more of these fruits into your diet? Check out my five tips for increasing your citrus fruit intake and my favorite citrus recipes.
1. Make citrus water
Drinking water can be a bit boring, but getting enough water is important and it’s your go-to hydration drink. One way to spice up your water routine is to add slices of citrus fruits, such as oranges, limes, grapefruit and lemons. This simple addition also adds flavor, visual pleasure and nutritional value. Start with my lemon-lemon mint water recipe.
2. Add citrus to jazz up your breakfast
Instead of having a traditional Western, highly processed, added-sugar breakfast, why not try incorporating more whole plant foods into your breakfast, such as whole grains and citrus fruits? Try adding citrus fruits to a variety of traditional whole-grain breakfast dishes, such as granola, waffles, toast, oatmeal, or pancakes to reap the benefits of citrus fruits.
3. 3. Make Citrus Baked Goods
Adding some citrus juice or zest to baked goods and desserts is another great way to maximize your citrus intake. Additionally, citrus juice and zest bring a delicious, tangy flavor and nutritional value to baked goods. Try adding oranges, lemons, limes and grapefruit to bread, muffins, pancakes, waffles, cookies, bars, cakes and rolls.
4. Drizzle citrus juice over salad
Skip the bottled salad dressings and sauces out there that can have added sugar and refined ingredients and make your own healthy lemon salad dressing at home with citrus juice and extra virgin olive oil. You can add a light dressing as a healthy addition to all salads, including greens, leafy greens, grain salads and pasta salads.
5. Blend citrus fruits into smoothies
If you’re on the go and need a simple, nutritious meal or snack, smoothies are a great option. The beauty of smoothies is that you can add a variety of whole fruits and vegetables to them, even citrus fruits like oranges, tangerines, and grapefruits. Citrus fruits will bring a delicious flavor to your smoothies and provide plenty of nutrients as a side benefit. Just toss the whole peeled fruit into the blender!
More Citrus Recipes
For healthier recipes using citrus fruits, check out some of my favorite recipes:
Pictured: Blood Orange, Sharon Palmer, MSFS, RDN
refer to:
Link, R. (2020). 17 Citrus Fruits and Their Health Benefits. Dr. Ax. https://draxe.com/nutrition/citrus-fruits/