Citrus
Fruits and Healthy Eating
Citrus fruits have long been known to have
many health benefits. In the days of the
first ocean crossings, sailors often became sick with scurvy due to vitamin C
deficiencies caused by a lack of citrus fruits.
Even though vitamin C deficiency is no longer such a problem, many
people do not eat enough citrus fruits.
That is a shame, since citrus fruits are
among the most delicious, and most nutritious, fruits available. Whether you have a grapefruit at breakfast or
an orange at lunch, adding more citrus to your diet can do wonders for your
healthy eating program.
Of course citrus fruits are not limited to
the standard oranges and grapefruits.
Most major grocery stores have an endless variety of citrus fruits on
their shelves, including pineapples, tomatoes, lemons kumquats, mandarin
oranges, tangerines, and lemons.
Everyone knows that citrus fruits have
large amounts of vitamin C to offer, but many citrus fruits have significant
levels of other important nutrients, such as potassium, as well. Let’s take a closer look at what citrus
fruits have to offer.
Vitamin C
Vitamin C is the first thing that comes to
mind when most people think of citrus fruits, and it is true that most citrus
fruits are simply loaded with this important vitamin. Vitamin C is perhaps the most studied of all
vitamins, and it has shown promise in shortening the duration of colds, helping
wounds heal faster, and protecting the body from the damaging effects of free
radicals.
Vitamin C is essential for healthy skin and
gums, and since vitamin C is a water soluble vitamin, sufficient quantities
must be consumed every day. Unlike fat
soluble vitamins, vitamin C is not stored in the body. That is why eating at least a few servings a
day of citrus fruits and other vitamin C rich foods is so important. Luckily, getting the recommended daily amount
of vitamin C is not difficult, since a single orange contains 150% of the
government’s recommended daily allowance of vitamin C.
Fiber
Fiber content is often overlooked as a
benefit of citrus fruits. After all,
most people picture cereals and grains when they think of fiber. Even so, citrus fruits are a good source of
dietary fiber, including the all important soluble fiber. Fiber plays a vital role in digestion, and
studies have indicated it may help to reduce levels of cholesterol in the blood
and even reduce the risk of some kinds of cancer.
Folate (folic acid)
Folate, or folic acid as it is also known,
plays a vital role in early pregnancy, so all women of child bearing age are
encouraged to consume adequate amounts of this important nutrient. That is because one of the most critical
times in a pregnancy takes place before the woman knows she is pregnant. In addition to its importance in preventing
many neural tube birth defects, folic acid also aids in the production of
mature red blood cells and helps to prevent anemia. Citrus fruits are an excellent source of
folic acid.
Potassium
Oranges are particularly high in potassium,
as are non citrus fruits like bananas.
Potassium is vital to maintaining a proper fluid balance in the body,
and for transmitting signals between nerve cells. Potassium levels can be affected by excess
caffeine consumption and by dehydration, so it is important to consume adequate
levels of potassium every day.
With all these things going for them, it is
easy to see why citrus fruits are so important to the diet. No matter what your ultimate fitness goal, a
diet rich in citrus fruits will help to get you off to the right start. And with the many varieties of citrus fruits
to choose from, it is easy to spice things up and bring variety to your healthy
eating plan.