Beneficial effects of citrus flavonoids on cardiovascular and metabolic health. Oxid Med Cell Longev. Smith E, Ottosson F, Hellstrand S, et al. Ergothioneine is associated with reduced mortality and decreased risk of cardiovascular disease.

FoodData Central: Grapefruit juice, white, canned or bottled, unsweetened. Seal AD, Colburn AT, Johnson EC, et al. Total water intake guidelines are sufficient for optimal hydration in United States adults. Eur J Nutr. Bucher A, White N. Vitamin C in the prevention and treatment of the Common Cold.

Am J Lifestyle Med. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Potassium - consumer. Grapefruit juice and some drugs don't mix. Dreher ML. Whole fruits and fruit fiber emerging health effects. Wang DD, Li Y, Bhupathiraju SN, et al.

Fruit and vegetable intake and mortality: Results from 2 prospective cohort studies of US men and women and a meta-analysis of 26 cohort studies.

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learn more. Trending Videos. Dr Vauzour noted that some evidence points to the potential that citrus has in reducing the risk of degenerative diseases. Dr Vauzour said that the whole fruits and juice both have a role to play in supporting bran health as we age.

This is why we concluded in our review paper that both whole citrus fruits and their juices have a role to play in supporting brain health and cognitive function.

Under EU regulations, citrus fruit and juice makers cannot make health claims related to brain function. We can also scan the brain using Magnetic Resonance Spectroscopy to see which areas are being activated by different dietary components.

This is a very exciting new area of research that could open the door to cognitive health claims in the future. Dr Carrie Ruxton, dietitian at the Fruit Juice Science Centre - an organisation funded by juice manufacturers - agrees that further clinical trials could help the citrus industry make that all-important link between consumption and cognitive wellbeing.

According to Dr Ruxton, in addition to pursuing an authorised EU health claim, the juice sector should also work to increase consumer understanding of the health benefits that polyphenols offer.

So, as well as seeking authorised health claims, the industry needs to engage with consumers on the benefits of polyphenols. The next step would be to fund more studies on juice consumption and cognition using batteries of psychological tests that EFSA will accept as appropriate evidence.

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Public Health Nutr 22 4 — Slavin JL, Lloyd B Health benefits of fruits and vegetables. Adv Nutr 3 4 — Download references. Also, for funding or logistical support, we are grateful to: The Commonwealth Dept of Health and Aged Care, Abbott Australasia Pty Ltd, Alphapharm Pty Ltd, AstraZeneca, Aventis Pharmaceutical, Bristol-Myers Squibb Pharmaceuticals, Eli Lilly Aust Pty Ltd, GlaxoSmithKline, Janssen-Cilag Aust Pty Ltd, Merck Lipha s.

Open Access funding enabled and organized by CAUL and its Member Institutions. This research received no specific grant from any funding agency in the public, commercial or not-for-profit sectors.

The salary of MS and CPB is supported by a Royal Perth Hospital Research Foundation Career Advancement Fellowship. The salary of LCB is supported by a National Health and Medical Research Council NHMRC of Australia Emerging Leadership Investigator Grant ID: and a National Heart Foundation of Australia Post-Doctoral Research Fellowship ID: The salary of JRL is supported by a National Heart Foundation of Australia Future Leader Fellowship ID: The salary of JMH is supported by a National Health and Medical Research Council of Australia Senior Research Fellowship ID: The salary of JES is supported by a National Health and Medical Research Council Investigator Grant ID: None of the funding agencies had any role in the conduct of the study; collection, management, analysis, or interpretation of the data; or preparation, review, or approval of the manuscript.

Institute for Nutrition Research, School of Medical and Health Sciences, Edith Cowan University, Perth, WA, Australia. Simone Radavelli-Bagatini, Marc Sim, Lauren C. Blekkenhorst, Nicola P. Bondonno, Catherine P. Bondonno, Joanne M. Dickson, Jonathan M.

Medical School, The University of Western Australia, Perth, WA, Australia. Marc Sim, Lauren C. Blekkenhorst, Catherine P. Bondonno, Jonathan M. Flinders Centre for Epidemiology and Biostatistics, Flinders University, Adelaide, SA, Australia.

School of Arts and Humanities Psychology , Edith Cowan University, Perth, WA, Australia. Diabetes and Population Health, Baker Heart and Diabetes Institute, Melbourne, VIC, Australia. School of Public Health and Preventive Medicine, Monash University, Melbourne, VIC, Australia.

Clinical Diabetes and Epidemiology, Baker Heart and Diabetes Institute, Melbourne, VIC, Australia. Institute for Physical Activity and Nutrition, School of Exercise and Nutrition Science, Deakin University, Geelong, VIC, Australia. You can also search for this author in PubMed Google Scholar. SRB and JRL designed this cross-sectional study; DJM, JES and RMD provided data collected in the original study.

SRB, MS and NPB performed the statistical analysis; SRB drafted and had primary responsibility for final content of the manuscript. SRB, MS, LCB, NPB, CPB, RW, JMD, DJM, JES, RMD, JMH, JRL interpreted the results, had significant input, reviewed, and approved the final manuscript.

Correspondence to Simone Radavelli-Bagatini. CPB and JMH report grants from FruitWest, and from Department of Agriculture and Food WA, outside the submitted work.

RMD received a Primary Growth Partnership grant via the Ministry of Primary Industries in New Zealand with Fonterra Co-operative Group Ltd, outside the submitted work. All other authors have no potential conflicts of interest to report.

The study was approved on March 2nd, by The Human Research Ethics Committees of the International Diabetes Institute Melbourne, Australia. Open Access This article is licensed under a Creative Commons Attribution 4.

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Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.

We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 7 Reasons to Eat More Citrus Fruits. By Kerri-Ann Jennings, MS, RD on July 11, What Are Citrus Fruits? Citrus Fruits Are Low in Calories.

They May Reduce Your Risk of Kidney Stones. They May Help Fight or Protect Against Cancer. They Contain Nutrients That Boost Heart Health. They May Protect Your Brain. The Downside of Citrus Fruits. The Bottom Line. How we reviewed this article: History.

Jul 11, Written By Kerri-Ann Jennings. Share this article. Read this next. What Is Bitter Orange, and Does It Aid Weight Loss?

By Amber Charles Alexis, MSPH, RDN. By Rachael Ajmera, MS, RD. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. By: Genevieve Lill. and last updated Copyright Scripps Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

Sign up for the Breaking News Newsletter and receive up to date information. now signed up to receive the Breaking News Newsletter. Staying hydrated quenches your thirst and helps your body's systems work properly.

Men need about ounces oz of water daily, and women need 91oz. Vitamin C cannot prevent colds, but some evidence suggests it might reduce their duration and severity. Try adding vitamin C, including citrus fruits, to your diet before you get sick.

The vitamin C in citrus fruits may also benefit your skin. Vitamin C plays a role in collagen production, which leads some researchers to believe it can help keep skin looking supple and smooth.

A review published in found that high fruit and vegetable intake can prevent visible signs of aging. The researchers also noted that vitamin C may protect your skin against harmful ultraviolet UV rays.

Citrus fruits are rich sources of potassium. This mineral helps regulate fluids and contract your muscles. Potassium counter-regulates the amount of sodium in your diet by helping your body flush it out. Eating plenty of potassium-rich foods can also help lower your risk of stroke and heart disease and strengthen your bones.

The nutrition of citrus fruits will vary depending on the type. Citrus fruits are generally low in calories, fat, and sodium and high in antioxidants, natural sugars, and vitamins. One small orange, for example, has the following nutrients:. Citrus fruits come with many health benefits, but there are some caveats.

Keep the following risks in mind if you want to eat more citrus fruits:. Research has shown that people who consume five servings of fruits and vegetables have a lower risk of dying from cancer, heart disease, and respiratory disease than others. Try adding more citrus fruits to your diet to help meet that goal.

Here are some ways you can eat more citrus fruits:. Citrus fruit contains vitamins, minerals, and antioxidants that help protect against heart disease and support your immune system. These fruits are also mostly water, which can help keep you hydrated. Enjoy citrus fruits, especially in their whole forms.

Check with a healthcare provider before consuming grapefruit, which can adversely interact with a long list of medications. Office of Dietary Supplements.

Vitamin C - health professional fact sheet. Borghi SM, Pavanelli WR. Antioxidant compounds and health benefits of citrus fruits. Antioxidants Basel. Food and Agriculture Organization of the United Nations. Department of Agriculture. FoodData Central: Oranges, raw, all commercial varieties. Dietary fiber.

Food and Drug Administration. Daily value on the new nutrition and supplements facts labels. FoodData Central: Tangerines, mandarin oranges , raw. Blanco-Pérez F, Steigerwald H, Schülke S, et al. The dietary fiber pectin: Health benefits and potential for the treatment of allergies by modulation of gut microbiota.

Curr Allergy Asthma Rep. Glycemic index and diabetes.

A study at the University of Otago in New Zealand analyzed the data on raw fruits and vegetables, and their link to mental health. The study, published in Frontiers in Psychology , also listed the top 10 raw foods related to that link, which include lemons, oranges, and the citrus family.

Consuming raw fruits and vegetables was compared to cooked, canned, and otherwise processed produce. Tamlin Conner, Psychology Senior Lecturer and lead author of the study, commented in the Frontiers blog.

More than adults aged 18 to 25 from New Zealand and the United States were part of the study, which surveyed them on their mental health and lifestyle as well as fruit and vegetable consumption. Citrus fruits, along with the other fruits and veggies on the top ten list, are loaded with micronutrients.

Antioxidants have also been associated with positive mental health effects. It is believed that cooking and processing reduces the amount that your body is able to absorb. Conclusions: Raw FVI, but not processed FVI, significantly predicted higher mental health outcomes when controlling for the covariates.

Applications include recommending the consumption of raw fruits and vegetables to maximize mental health benefits. Limoneira is proud to be a leader in educating consumers about how to eat their way to optimum health naturally.

All of these foods, which can be found in the produce section of most grocery stores, contain 12 essential vitamins and 11 essential minerals that address these concerns or help with desired outcomes.

By selecting a concern or outcome, the app then generates foods in the produce aisle that can help consumers achieve their health goals. Certain diet and lifestyle factors can speed up the aging process which may have a negative effect on your health and physical appearance.

Overall, the individual interventions showing improvements in our systematic review still require further substantiation given that the meta-analysis only suggests that cherry juice may have cognition-protective potential.

The systematic review suggested the potential for whole blueberries, blueberry juice concentrate, blueberry powder, grape powder, grape juice, cherry juice, orange juice and cranberry juice supplements to improve cognitive health.

Supplementing grape juice also showed potential to improve mood. However, from the meta-analysis, we only found a borderline significant improvement in psychomotor speed following chronic consumption of cherry juice.

In our review, grape powder and juice interventions have shown improvement to cognition or mood for at least one of the cognitive aspects [ 43 , 52 , 59 , 60 , 62 ].

Studies supplementing blueberry powder, cherry juice and cranberry juice also have reported effect on cognitive or mood benefit [ 46 , 48 , 50 , 64 , 69 , 70 ]. However, the anthocyanin profile in polyphenol-rich fruit is a factor explaining variability in the biological responses observed in dietary interventions with this fruit.

For instance, blueberries contain primarily delphinidin, malvidin, and petunidin whereas raspberries and blackberries contain primarily cyanidin, pelargonidin and malvidin [ 71 ].

The rate of polyphenol absorption from blueberries could be influenced by dose administered [ 74 ], and the matrix of the food source [ 75 ], and several studies have suggested that the rate of anthocyanin absorption is influenced by their chemical structure. The bioavailability of polyphenol metabolites will vary between individuals and is dependent on complex absorption, distribution, metabolism and excretion ADME mechanisms involving phase I and II metabolism of phenolic molecules [ 76 ].

Also, a systematic review has shown that the intake of fruit juice offered similar protection against cognitive decline to the intake of whole fruit [ 77 ] and thus a similar proportion of bioactive phytochemicals must remain in the processed products. Unfortunately, the current meta-analyses did not sufficiently support a role for fruits or other fruit forms to improve cognition and mood.

Although our meta-analysis lacks evidence to support improvements in mood by specific fruit interventions, another meta-analysis with 10 observational studies involving , participants suggested an inverse association of fruit RR 0.

A previous systematic review has also assessed the association between cognitive benefits and fruit consumption but only included limited evidence from juice interventions, where improvements to memory in mildly cognitive-impaired adults after 12—16 weeks of consumption were illustrated [ 12 ].

The high levels of flavonoid metabolites e. anthocyanidin from flavonoid-rich fruit can transport through blood brain barrier into regions such as the hippocampus to impact on memory and learning [ 79 ].

The poly phenol metabolites attenuated neuro-inflammatory processes via regulation of nuclear factor NF -κB translocation into the nucleus and modulation of IκBα levels by crossing the blood brain barrier endothelium and exerting beneficial effects in different neuronal systems e.

cell lines, primary cultures and in vitro three-dimensional human cell model [ 80 ]. Currently, the majority of evidence in this area has included the association between intake of fruit combined with vegetable intake and cognitive function. Although insufficient data were entered for meta-analysis for each fruit subgroup, blueberry and grape powders providing Long-term investigations assessing the impact of whole blueberry intervention on cognition are also scarce and worth exploring, given that a large effect size was reported [ 47 ].

Thirteen out of 16 total RCTs in this review recruited older participants and only one study recruited young adults 18 years old athletes without any improvements to cognition or mood shown.

Only one intervention examined the effect of long-term supplementation with whole frozen fruit on cognition in this review, no fresh fruit was identified in the previous interventions, which could be due to the difficulty of storage and allocation during the intervention.

Fresh whole fruit is generally how the fruit is consumed, which highlights a novel and necessary intervention in future studies. Increased dietary fructose following sucrose intake is reported to increase de novo lipogenesis and very-low-density lipoprotein levels, which has been shown to increase the risk of developing non-alcoholic fatty liver disease [ 84 ].

Therefore, any health promotion effects of increasing fruit intake by juice consumption should be made with caution. Validation of metabolites and biomarkers for cognitive impairment should be incorporated into future trials to help identify the potential mechanisms underlying any influence between fruit-based intake and cognitive health.

To our knowledge, this is the first systematic review and meta-analysis to compare the impact of various forms of specific fruits in isolation from other food supplementation on cognition. Firstly, in addition to the comprehensive search of the literature in the topic, we also applied the newly developed Hartung-Knapp-Sidik-Jonkman method for modelling random effects in meta-analysis.

Secondly, the interventions included in this review have assessed either general cognitive performance or specific cognitive domains using well-established cognitive tasks. There are limitations to our review. Although our systematic review showed positive results in interventions supplementing with blueberry or grape, the small sample size and moderate to high risks of bias for studies quality that used the same cognitive task in the searched literature may partially explain the lack of support from our meta-analysis.

It also should be noted that generally the cognitive tasks chosen in each intervention study are not uniform because of the polyfactorial nature of neurocognitive measures [ 85 ].

In the current review, not all the domain-specific tasks data could be entered into meta-analyses assessing the effect of the same type of fruit interventions on the specific cognitive domain, thus the effect size derived from the meta-analyses was inevitably under-estimated.

A crossover design is the most appropriate design when comparing a nutritional intervention against placebo since all participants serve as their own control and only three studies applied a crossover design [ 43 , 57 , 58 ].

Only one citrus intervention RCT supplementing orange juice was included, which led to limited exploration of the effect of citrus fruit intervention on cognition [ 43 ].

Due to the small number of studies in each pooled analysis, we were also unable to evaluate whether the effects can be influenced by participant characteristics e. physical activity, sex or to explore the high heterogeneity by subgroup analysis.

To our knowledge, this is the first review of the impact on cognitive health following consumption of different varieties of fruit and different processed forms such as freeze-dried powdered fruit or fruit juice.

Apart from fruit juice, promising results were also demonstrated among limited studies supplementing whole frozen or powdered forms of fruit grape powder, frozen and powdered blueberries.

The data that support the findings of this study are available from the corresponding author, JL, upon reasonable request. Deary IJ, Corley J, Gow AJ, Harris SE, Houlihan LM, Marioni RE, et al.

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Study shows smelling citrus can boost your mood. Copyright Getty Images. By: Genevieve Lill. and last updated Copyright Scripps Media, Inc.

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