Drinking a few glasses of fresh lemonade throughout the day has been found to increase urinary citrate levels and reduce the risk of kidney stone formation 25 , Citrus fruits contain phytomicronutrients like carotenoids and polyphenols The frequent intake of these nutrients boosts heart health and protects against cardiovascular diseases After just an eight-week trial, which involved making healthy older adults drink flavanone-rich orange juice, the component was found to have a significant positive effect on their cognitive function i X The complex mental abilities of the brain, which includes attention, speed, memory, reasoning, planning, etc.

This just goes to show that regular consumption of this marvelous fruit has the potential to protect our brain from neurodegenerative diseases i X Conditions that lead to the damage and destruction of the cells of the nervous system, affecting crucial body activities.

Foods with a high GI are those which are rapidly digested, absorbed and metabolized and result in marked fluctuations in blood sugar glucose levels. Low GI carbohydrates — the ones that produce smaller fluctuations in your blood glucose and insulin levels — is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease Citrus fruits have a low glycemic index that has been found to reduce the monthly average blood sugar levels, blood pressure, and coronary heart disease risk in type 2 diabetes patients Sorry for bursting your bubble, but the vitamin C in citrus fruits does not help in curing colds completely, as it was once thought to do.

However, eating a citrus fruit at the first sign of the sniffles can reduce the overall duration of the cold by a day Citrus fruits are packed with the electrolyte potassium 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 34 , This potassium is also needed by our body to break down carbohydrates, build muscle, and maintain the regular electrical activity of the heart This super high water content of citrus fruits ensures that your thirst is fully quenched and you feel full without having to load up on calories.

While it sure is great that citrus fruits give you a wealth of nutrients. You can consume delicious citrus fruits such as citron, pomelo and bergamot with cakes and desserts 17 , You need to keep in mind that you can obtain their benefits only if you select the right fruits at the market, store them properly, and eat them before they start rotting.

There are a few simple things that you can keep in mind when selecting any citrus fruits. Citrus fruits are great and can benefit your health in a number of ways.

But beware! They also come with their fair share of side effects. Read on to find out what they are. Citrus fruits are susceptible to fungal growth at the farm, during transportation, and even after being bought by the consumer. Some of these molds and yeasts can cause allergic reactions or infection or even grow and produce mycotoxins i X Harmful substances produced by mold in food that can cause disease and even death of other organisms.

that can cause diseases. So, make sure you wash the fruit thoroughly before eating it and that you consume it within a few days of buying it.

Some citrus fruits, like oranges, have high fiber content that can cause digestive problems like abdominal cramps and diarrhea. To prevent fungi growth, citrus fruits are often sprayed with biphenyl when being packaged. When consumed in acute quantities, this chemical can cause skin and eye irritation.

It can also have toxic effects on your kidneys, liver, and central nervous system. People who regularly suffer from heartburn or have been diagnosed with gastroesophageal reflux disease GERD also called acid reflux disease , are better off steering clear of citrus fruits as they have high acid content that can aggravate these problems.

There are certain enzymes that are released by your body that help in breaking down medication. Citrus fruits contain some chemicals that could inhibit the release of these enzymes, thus allowing high levels of these medications to stay in your system and potentially exacerbating their side effects.

Citrus fruits are high in potassium. Anyone taking beta-blockers that also work to increase the potassium levels in your body should avoid citrus fruits because, in combination with this medication, they can sky-rocket the potassium levels in your body that cannot be easily brought down by their weakened kidneys.

Some citrus fruits, like grapefruit, can interact dangerously with certain medications like antibiotics, cardiovascular drugs, blood pressure medication, organ transplant rejection drugs, and cholesterol lowering drugs. This can lead to kidney failure, respiratory failure, gastrointestinal bleeding, and other such major complications.

So, make sure you speak to your doctor about which citrus fruits you can safely consume. You also need to be careful while consuming these fruits or their juices.

Here are some things you need to keep in mind. Whatever your favorite citrus fruit is — oranges, lemons, limes, grapefruit — you have to appreciate all of its wonderful health advantages.

The vitamins, minerals, and antioxidants in these zesty fruits can help you look and feel your best. Check out the infographic below to learn more about the reasons to include them in your diet. The benefits of citrus fruits for the skin are numerous. Their vitamin C in them improves skin elasticity and helps you achieve youthful-looking skin.

It may also reduce UV-induced photodamage and pigmentation, while the peel of citrus fruits acts as a skin exfoliating agent. The collagen-boosting properties of citrus fruits also help strengthen hair strands and prevent breakage.

Moreover, these fruits have protective effects against cancer, stroke, stress, weakened immunity, kidney stones, and cardiovascular disease. However, some fruits may cause indigestion and heartburn besides interacting with certain drugs. Consistent use of undiluted lemon juice may darken the skin as it makes your skin more sensitive to UV rays.

The astringent properties of citric acid may help tighten the skin by shrinking pores. The highly acidic nature of lemon is harmful to the face. Hence, it must be used as a spot treatment only. Discover the incredible benefits of citrus fruits for your skin, hair, and health.

Watch this video to know how to use it to boost your overall health and well-being. Image: Shutterstock. Know Your Ingredient: Citrus Fruit. How Often? At least 2 servings per day. In This Article. Hesperidin and Narenginin are the two citrus flavonoids abundant in oranges.

Related: 25 Simple Tips To Get Younger Looking Skin. Related: Physical Vs. Chemical Exfoliation: Which Is Better? References Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance.

Quick Tip. Have whole citrus fruits instead of juices as juices lack fiber and their added sugars can spike blood sugar levels. Infographic: Top 7 Benefits Of Citrus Fruits Whatever your favorite citrus fruit is — oranges, lemons, limes, grapefruit — you have to appreciate all of its wonderful health advantages.

Save the high-quality PDF version on your device now. Download Infographic. Key Takeaways Citrus fruits are high in fiber which aids weight management.

These fruits can also prevent dandruff and strengthen your hair. Due to their high vitamin C content, these fruits have an anti-aging effect on the skin as they help maintain its elasticity.

Further, the antioxidants in citrus fruits enhance immune functions and help prevent common diseases. Was this article helpful? The following two tabs change content below.

Reviewer Author Editor Fact-checker. Alexandra Dusenberry MS, RDN. Alexandra Dusenberry is a registered dietitian nutritionist and a certified personal trainer based in San Diego, California.

She has 6 years of experience and works with clients around the world to help them reach their health and fitness goals. She believes that food is medicine and proper nutrition is healing and essential for wellbeing and quality of life.

Alexandra enjoys Arshiya Syeda Senior Editor. Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience.

Prior to that, she was a content writer and combined her writing and research skills to write over high-performing articles on hairstyles, hair care, and skin care.

She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological Ravi Teja Tadimalla Senior Editor. Ravi Teja Tadimalla is a senior editor and a published author.

He has been in the digital media field for over eight years. He has written over articles about ingredients and their benefits for the skin, hair, and health. Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach.

She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles.

She has also published a research Related Articles. Lemon Peel: Benefits And Uses For Skin, Hair, And Home Not only do they make for refreshing juices, but they also help improve your well-being. Latest Articles. For lowering the risk of serious birth abnormalities like spina bifida and anencephaly during the first trimester of pregnancy, sufficient folate consumption is believed to be essential.

In my experience, citrus foods may help provide enough folate and hence lower the risk of several birth abnormalities by regular consumption.

Apply lemon juice topically on the scalp helps deep clean your scalp and get rid of all dandruff. It also makes your hair strong and shiny. Kidney stones cause due to chronic urine infection and accumulation of minerals in your kidney system. Citrus fruits can raise the levels of citrate in your urine, lowering the risk of kidney stones.

Citrus fruits such as lemons and oranges are low in calories. Because of this, it becomes a good option for weight loss.

It also has high water and fibre content that fills you up and prevents you from feeling hungry. Some citrus fruits are rich in naringin which is a good antioxidant that benefits the heart in several ways, such as lowering blood pressure. It also has anti-inflammatory properties that protect your nervous system.

Due to the increased level of soluble and insoluble fibre in citrus juice, several clinical investigations revealed that the juice may help regulate elevated cholesterol and significant lipid problems in the human body.

Vitamin C and flavonoids are present in citrus fruits have anti-cancerous properties that may protect us from this deadly disease. According to various studies, citrus fruits are beneficial against esophageal cancer and ovarian cancer. Citrus fruits are rich in vitamin C and other minerals. It helps maintain the blood vessels in your eyes, but it is also essential to reduce the risk of developing cataracts and age-related macular degeneration.

There are so many reasons to eat citrus fruits. One of the main reasons as it is rich in many nutrients that are essential for our body. Consuming citrus fruits can make your body stronger and healthier. Citrus flavonoids are believed to have significant anti-diabetic effects, in part via binding to starch, boosting sugar metabolism in the liver.

I recommend regular consumption of citrus fruits and juices that may help people living with diabetes. Citrus juices have a fair amount of minerals, especially potassium in them. Potassium is an important mineral when it comes to human nutrition.

It plays an important role in electrolyte balance, heart activity and muscle contraction. Citrus fruits contain natural sugar content and health benefits that naturally make them one of the healthiest additions to your diet.

However, if you are not a juice person and like to include fibres on your diet as well, you can chop up your fruits and add them to various meals throughout the day. Some of the easy ways you can include citrus fruits in your diet are as follows:. While orange and grapefruit juice contains a high amount of Vitamin C in them, it is also not very healthy to consume these fruit juices regularly.

Instead, consuming whole fruits delivers much less sugar and much more fibre. Moreover, when your body takes in large amounts of fructose the type of sugar in fruit juice , it is quickly absorbed into your bloodstream. Thus, it is better to include whole citrus fruits in your diet instead of juices.

Read more about: The Amazing Noni Fruit Juice And Its Health Benefits. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty express or implied regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Vitamin C ascorbic acid is one of the most popular vitamins in the world. Citrus fruits are notably rich in vitamin C. This vitamin is needed to form and maintain healthy skin, bones, blood vessels and connective tissues. Vitamin C plays an important role in supporting the immune system and also acts as an antioxidant that might help protect your cells against the effects of free radicals and fight inflammation.

By reducing inflammation, vitamin C may prevent or delay heart disease conditions like arthritis and some types of cancer. Vitamin C helps the body to absorb iron from plant foods the non-heme iron.

Therefore, eating a citrus fruit alongside plant foods like leafy green vegetables, nuts, seeds and legumes will help the body better absorb iron. Citrus fruits are rich in vitamin C that is essential for building healthy body tissues. But the protective benefits of citrus fruits are not limited to only one nutrient, they expand to numerous nutrients, among them a large plant compound family called the Flavonoids.

Flavonoids are plant-based nutrients phytonutrients responsible for the plant qualities such as its bright color and the familiar aroma. Citrus fruits represent an important source of dietary flavonoids including hesperidin, hesperetin, naringin, naringenin, diosmin, quercetin, rutin, nobiletin, tangeretin and others.

Flavonoids also have multiple therapeutic benefits. Studies indicate that citrus flavonoids protect the cells against the damage of free radicals. Through a direct scavenging of free radicals, citrus flavonoids can reduce inflammation. Consequently, those anti-inflammatory pathways provide therapeutic benefits against cancer, neurodegenerative disorders, atherosclerosis, cardiovascular disease CVD and against diabetes.

Citrus flavonoids can protect against diabetes by improving glucose tolerance, increasing insulin secretion and sensitivity, and decreasing insulin resistance and also may play a significant role in the development of antiobesity agents, reducing obesity and adipose tissue inflammation.

Last but not least, citrus flavonoids have the ability to modulate gut bacteria microbiome composition and activity and exert beneficial effects on intestinal barrier function and gastrointestinal GI inflammation. This effect on GI microbiome suggests that intake of citrus flavonoids can contribute to improved GI functioning and health.

With all the health promoting qualities mentioned above, we cannot ignore the beneficial effects of a well-known macronutrient, the Dietary Fiber. Dietary Fiber is a type of complex carbohydrate found in plant foods. It is made of many sugar molecules linked together in a way that cannot be entirely digested in the small intestine.

Dietary fiber can be divided into two types: soluble and insoluble fiber, and citrus fruits contain some of each kind. Soluble fiber can help lower LDL cholesterol, consequently reducing cardiovascular disease. This type of fiber can also help improve glucose control by slowing the absorption of sugar resulting in better blood sugar levels.

Insoluble fiber can help relieve constipation by helping food move more efficiently through digestive system and increases stool bulk. Citrus fruits are also abundant in multiple other nutrients, including potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin and pantothenic acid, making consumption of citrus fruits as part of a balanced diet is essential to our health.

However, it is important to note that certain citrus fruits can interact with medications. Grapefruit, pomelo and orange fruits and fruit juices can be a problem when taking some prescription medications.

Those fruits can affect how the medication works by affecting absorption, distribution and metabolism of certain medications. If you are taking medications, please consult your healthcare provider before adding those fruits to your diet. Otherwise, grab a slice of citrus and let their powers set to work!

Citrus fruits go well in almost any meal. Enjoy the sweet and tangy freshness of citrus fruits in:. Need some inspiration? Here are two favorite recipes—one for Baked Lemon Garlic Salmon and one for Chunky Citrus Avocado Dip —from Suzy Karadsheh.

A nna Nekrich is a registered dietitian at the University of Washington Medical Center. O utside of work she enjoys ballet classes, outdoor activities, reading, baking and spending time with her friends, her husband, their two daughters and cat.

Toggle navigation. UW Home Directories Calendar Libraries Maps My UW Search the UW. Toggle navigation The Whole U. Multifarious applications aside, the ancients were clearly onto something. 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.

International tables of glycemic index and glycemic load values a systematic review. Am J Clin Nutr. Barghouthy Y, Somani BK. Role of citrus fruit juices in prevention of kidney stone disease KSD : A narrative review.

Wang J, Gao J, Xu HL, et al. Citrus fruit intake and lung cancer risk: A meta-analysis of observational studies. Pharmacol Res. Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE.

Beneficial effects of citrus flavonoids on cardiovascular and metabolic health. Oxid Med Cell Longev. Published Mar Pontifex MG, Malik MMAH, Connell E, Müller M, Vauzour D. Citrus polyphenols in brain health and disease: Current perspectives. Front Neurosci. Published Feb Bucher A, White N.

Vitamin C in the prevention and treatment of the common cold. Am J Lifestyle Med. American Dental Association. Erosion: What you eat and drink can impact teeth. Food and Drug Administration. Grapefruit juice and some drugs don't mix. Muraki I, Imamura F, Manson JE, et al.

Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. By Kathi Valeii As a freelance writer, Kathi has experience writing both reported features and essays for national publications on the topics of healthcare, advocacy, and education.

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Table of Contents View All. Table of Contents. What Are They? Health Benefits. Risks and Downsides. Fruits for Weight Loss: Which Ones Are Best?