Oranges and lemons and limes, oh my!
Delicious and packed with germ-busting vitamin C, many people call upon citrus fruits to keep them healthy when cold and flu season comes around. And while their immune boosting powers are common knowledge, most people don’t realize all the other ways these juicy fruits can improve our health—from weight loss to skin care.
Read on for nine facts from Health.com that should convince you to up your citrus intake, and not just when you’re feeling run down. Trust us, some of them might surprise you!
They’re a good source of fiber
Women should aim to consume about 25 grams of fiber per day, and citrus can help you meet that goal. One orange serves up 2.3 grams of fiber, while a tangerine has 1.6 grams. What’s more, about two-thirds of the fiber in citrus fruit is soluble fiber, which has been linked to lower cholesterol and helps regulate glucose levels, dietitian Wendy Bazilian tells Health.
The remaining fiber adds bulk to our digestive system and helps keep us regular, Bazilian adds. Fiber-packed foods like citrus also keep us feeling full and satisfied longer than less-fibrous foods, making them a great snack for weight loss.
They're good for your heart
In a study of patients who had undergone bypass surgery published in the Journal of Agricultural and Food Chemistry, researchers found that antioxidant-rich red grapefruit helped lower "bad" LDL cholesterol as well as triglyceride levels. Vitamin C has also been linked to reduced risk of heart disease. However, if you're taking cholesterol-lowering statins, you may want to skip grapefruit, which may interfere with these medications.
They have a low glycemic index
Citrus fruits have relatively low glycemic index scores on the 100-point scale, meaning they won’t spike your blood sugar as much as some other foods. An orange, for example, has a score of 45, and a grapefruit 25. (A Gatorade, for example, has a score of 89.) This means the glucose in citrus fruit is released into your bloodstream slowly, which gives you a steady increase in energy without the risk of a crash.
They may help shorten colds
While vitamin C can't prevent colds, research suggests it might reduce their duration and severity, dietitian Marisa Moore, spokesperson for the Academy of Nutrition and Dietetics, told Health. Studies show that the vitamin could help shorten the duration of your symptoms by about a day—which can make a big difference when you're feeling unwell.
They’re packed with potassium
Bananas aren’t the only fruit with the market cornered on this precious mineral. Citrus is a great source of potassium, which is important for fluid regulation, mineral balance, and muscle contraction. Potassium also works to counter-regulate the amount of salt in your diet by helping your body flush out sodium. While this isn't an excuse to douse your food in salt, it is another good reason to load up on citrus. By eating plenty of potassium-rich foods, you can help lower your risk of stroke by 21%, as well as reduce your risk of heart disease.
They may help you better absorb other nutrients
Adding citrus to your plate may help you get more out of other foods you consume, says Bazilian. "Vitamin C boosts the viability of the catechins, the healthy antioxidants in green tea," she explains. Citrus can also help your body absorb iron, a mineral that's important for the immune system and helps your body produce red blood cells. Bazilian recommends pairing citrus with iron-rich foods like leafy greens, fish, poultry, and meat to maximize their nutritional benefits.
Like cucumbers, watermelon, and tomatoes, citrus fruits have a high water content (oranges are 87% water and grapefruits are 88%). Eating plenty of water-rich foods such as citrus can help you stay hydrated, which is important for quenching your thirst as well as helping you consume enough fluids throughout the day to prevent dehydration and help the body's systems function properly. Another benefit? Water-rich foods are filling, but low in calories. The Institute of Medicine recommends women aim for 91 ounces a day and men aim for 125 ounces a day.
They might keep skin looking young
Vitamin C plays a role in collagen production, which leads some experts to believe it can help keep skin looking supple and smooth. A 2007 study published in the American Journal of Clinical Nutrition found that participants who ate lots of vitamin C superfoods (like broccoli, kale and kiwi) were less likely to have wrinkles and dry skin than those who did not.
They’re a weight loss staple
Citrus delivers tons of juicy flavor with little to no fat, sodium, or calories (an orange packs just 45 calories), making them extremely diet-friendly. What's more, research has linked low vitamin C blood levels to higher BMIs, waist circumference, and body fat percentage.
To start incorporating more citrus into your diet, Moore recommends squeezing the juice or flavoring chicken (like our Kickin' Orange-Glazed Chicken), fish, or a salad with its zest to instantly boost the flavor. And you can always add a few lemon slices in your water for some subtle flavor.