"The lemon is the symbol of tart refreshment; its color and fragrance lift our spirits before we even taste it."          

-Lori Longbotham-      

What are Citrus Fruits?      

Citrus is a genus in the Rutaceae family and the term “Citrus fruits” include the fruits of major crops such as oranges, lemons, grapefruits, pomelos, mandarin, tangerine, blood orange, tangelo, bitter orange, yuzu, limes and so on. Citrus is a genus found in South Asia, East Asia, Southeast Asia, Melanesia, and Australia.       

They have a leathery rind and a white pith that encases juicy segments.      

Citrus fruits are popular among consumers worldwide due to their appealing colors, pleasant aromas and scent, as well as their well-known nutritional and health-promoting properties.      

Keep scrolling for reasons to add these fruits into your diet.      

Excellent Source of Fiber      

Dietary fiber in citrus fruits refers to the alcoholinsoluble components indicated above, which are often made up of cellulose, lignin, and pectin. In addition to reducing food transit time in the gastrointestinal system and thereby preventing digestive issues, pectin's methoxyl content has been linked to a cholesterol-lowering effect [1] .      

Rich in Vitamins and Valuable Phytochemicals      

As all we know, citrus fruits are high in vitamin C, a substance that boosts your immune system and keeps your skin looking youthful.      

The fruits include B vitamins (thiamin, pyridoxine, niacin, riboflavin, pantothenic acid, and folate), as well as phytochemicals over 60 different flavonoids, carotenoids, limonoids and essential oils, in addition to vitamin C, which is the most abundant nutrient [1] .       

Because of their antioxidant qualities, potent to convert to vitamin A (for example, -cryptoxanthin), and putative protection against different chronic illnesses, these biological elements are critical for human health improvement.      

Higher in Minerals      

Although citrus fruits and products are low in sodium, with less than 2 mg/100 g fruit weight, are high in potassium and, according to earlier research, can account for up to 40% of total ash, with concentrations of 4 to 6 meq (156 to 235 mg) per 100 mL orange juice. Citrus fruits have small levels of calcium, magnesium, and phosphorus.       

Copper, zinc, iron, and manganese, which are required in several enzyme processes and human biological functions, are trace elements found in all citrus fruits [1] .      

“During long sea voyages in the 15th and 16th centuries, sailors who carried citrus fruits knowingly or unknowingly for consumption did not develop the disease later called as scurvy, while those who did not consume vitamin C either  through citrus fruits or other sources did suffer from the disease. By the 18th\scentury, sailors realized the importance of limes in reducing the risk of scurvy  on voyages, and carried limes, oranges, and lemons. The extreme symptoms of scurvy are bleeding gums, cutaneous hemorrhages, and keratinized hair follicles.  The milder symptoms are cracking of lip corners, weakness, and dry skin”      

Milind S.Ladaniya, Nutritive and Medicinal Value of Citrus Fruits       

Citruses are low in calories      

Citrus fruits are a wonderful choice if you're managing your calorie consumption. They're low in calories but high in water and fiber, which helps you feel full.      

So citrus fruits are a good choice for persons who are trying to reduce or maintain weight.      

Citrus Fruits Contribute to Lower the Risk of Human Diseases      

Citrus fruits offer medicinal potential, according to several study findings, in addition to their thirst-quenching capabilities and pleasant flavor. The majority of citrus fruits have one or more medicinal properties.      

1.Helps in Cancer Prevention      

These fruits contain a variety of plant chemicals, including flavonoids, which may aid in cancer prevention.      

Some of these flavonoids are antioxidants, and they may inhibit the expression of particular genes linked to degenerative disorders like cancer [2] .      

2.Protects Neurological Health      

Citrus flavonoids may help protect against neurodegenerative disorders like Alzheimer's and Parkinson's, which are caused by the destruction of nerve cells.      

Inflammation has a role in various disorders.      

Citrus fruits include anti-inflammatory flavonoids that are hypothesized to defend against the cascade of events that leads to nervous system deterioration [2] .      

3.Boosts Heart Health      

Citrus fruits include a number of chemicals that can help to enhance heart health parameters [2] .      

Their soluble fiber and flavonoids, for example, may help to decrease "bad" LDL cholesterol and triglycerides while enhancing "good" HDL cholesterol. Many of the flavonoids found in citrus fruits, such as naringin, are powerful antioxidants that aid the heart in a variety of ways.      

4.Urinary disorders and other ailments      

The content of citrates in orange juice has also been linked to the prevention of kidney stones [2] . When urine becomes overly concentrated, minerals and other substances in the urine bond together, forming kidney stones. Histamines are produced in the blood during hay fever and other allergic responses, and antihistamines are used to treat these conditions. Antihistamine action is mild to moderate in hesperidin, tangeritin, and nobiletin [2] .      

“When life gives you lemons, take it. Don't waste food.”       

-Giselle Marquez-        

Excellent Diet For Your Breakfast      

At breakfast, citrus fruit or juice may be a great source of health-promoting nutrients. Every day, a 150–200 mL glass of orange juice delivers several nutrients essential for human health [2] .      

Though, fruit juice isn't as nutritious as fresh fruit.      

While orange and grapefruit juices are high in vitamin C and other elements found in entire citrus fruits, they aren't as nutritious. Because a serving of juice has far more sugar and significantly less fiber than a serving of whole fruit. Since many antioxidants contained in the pulp or fibrous component of the fruit are eliminated when the juice is sieved, it is preferable to consume the fruit rather than drink the juice [2] .      

Amazing Fruit Peel !      

Citrus peel accounts for 40–50% of the total fruit mass yet is widely seen as a waste. It is, nevertheless, a significant source of naturally occurring health-promoting chemicals, including phenolic compounds and carotenoids [3] .       

In cirus peel, phenolic acids (particularly caffeic, p-coumaric, ferulic, and sinapic acid), flavanones (mostly naringin and hesperidin), and polymethoxylated flavones are the most abundant (notably nobiletin and tangeretin).      

It's also worth noting that citrus peels have higher concentrations of these chemicals than the edible sections of the fruits. Phenolic chemicals in citrus peel function as antioxidants, protecting cells from free radical damage and lowering the risk of many chronic illnesses (by either donating protons or electrons) [3] .       

As a result, citrus peels may be employed as a source of useful chemicals and preservatives in the development of innovative food products that are not only safe but also beneficial to one's health.      

"In all my work, I try to say 'You may be given a load of sour lemons, why not try to make a dozen lemon meringue pies?'"      

-Maya Angelou-