Citrus fruits are well known for vitamin C. Whenever we think of vitamin C, we think of citrus fruits, don’t we? Few of these citrus fruits are grapefruits, oranges, lemons, limes, tangerines, etc. They are rich in flavonoids which known well for anti-cancer properties. They prevent tumors and inhibit the growth of carcinogenic cells.
These fruits are quite rich in vitamins and minerals promoting immunity and thus increase your energy levels. They also contain phytochemicals which are plant based chemical compounds that help in warding off chronic diseases. Balance your diet by adding them to your daily diet. Not only these, but these also consist of glycaemic and non-glycaemic carbohydrates, folate, calcium, vitamin B6, potassium, thiamin, niacin, copper and many more essential nutrients. More over these are fat free. Since the net energy value is also low, you can consume them to get rid of over-weight.
Just 1 tbsp of lemon juice consists of 4 Kcal while a grape fruits gives 90 kcal and similarly an orange provides 60 kcal. Anti-oxidants are present in high quantities in these fruits and so they help in preventing heart diseases neutralizing free radicals. A research proved that they also improve blood flow in coronary arteries and reduce the risk of blood clots in the arteries and lowers the bad cholesterol or LDL.
The water soluble vitamin, ascorbic acid or vitamin C is useful in the synthesis of collagen which plays an important role in healing wounds and tissue repair which hold blood vessels, ligaments, bone, and tendons. Vitamin C binds with iron to form a complex in the digestive tract. This vitamin also treats anemia and reduces longevity of symptoms of cold.
Nutritional Facts:
|
|
Orange |
Grapefruit |
Tangerine |
|
Weight (g) |
131 |
236 |
84 |
|
Energy (kcal) |
62 |
78 |
37 |
|
Fibre content (g) |
3.1 |
2.5 |
1.7 |
|
Ascorbic acid (mg) |
70 |
79 |
26 |
|
Folate (mcg) |
40 |
24 |
17 |
|
Potassium (mg) |
237 |
350 |
132 |
Source: Gutherie and Picciano, 1995.
Citrus fruits can reduce the risk of chronic diseases. They oxidize DNA, fatty acids, and protein. The dosage of Vitamin C is 10 mg but it’s recommended to intake 30 to 100 mg/day. Few studies showed that more than 200mg per day may be required if you are suffering from chronic conditions. If you have loaded iron in your body, then you should take less amount of vitamin C. It may be harmful if you consume more in such case.
Folate:
Another water soluble vitamin, folate is very essential for cell production and its growth. It helps in producing DNA, RNA and mature RBC. 225ml of orange juice provides 75 mcg of folic acid.
So, citrus fruits are essential to prevent micronutrient deficiencies, they are rich in fibre, vitamin, minerals, and carbohydrates. Low fat and sodium restricted diets should have these fruits. Moreover a flavonoid, nobiletin prevents type-2 diabetes which can be found in tangerine.
So, consume these fruits regularly and stay healthy.