Health Benefits of Citrus Fruits

Hello Friends!

Today we will talk about Health Benefits of Citrus fruits. To improve your zest for life fills it with Vitamin C. As we all know that “Health is of paramount importance”. You must live in a balanced state so that you can be at your optimal level in all aspects of your life. To live healthy life include more fresh fruits and vegetables in your diet as well as do regular exercise. Let’s talk about health benefits of Citrus fruits.

Citrus Fruits:

1. Citrus is a genus of flowering trees and shrubs in the Rue family, Rutaceae.

2. Citrus fruits contain flavonoids and limonoids and most are juice-laden. The juice contains a high quality of citric acid.

3. Citrus is a tree of a genus that includes citron, lemon, lime, orange and grapefruit.

Origin of Citrus fruits:

1. Citrus is believed to be native of Sub tropical and tropical regions of Asia and spread to other sections of the world.

2. Around 310 B.C. the first member of citrus family was introduced to Europe. A tile floor mosaic found in a Roman Villa indicates that lemons and limes were becoming known in Italy.

3. Around 330 A.D. in Italy oranges and lemons were being grown.

4. Citrus fruits are also cultivated in Island Southeast Asia, near Oceania continent and northeastern Australia.

5. Himalayas are birth place of all Citrus fruits.

How we can grow Citrus fruits at home?

Citrus fruits are easiest fruits to grow at home. Citrus trees love sunshine. In cold climates, plant the tree in spring when soil has warmed up. In warm areas, trees can also be planted in autumn. To plant citrus trees inside from seeds, remove the seeds from the desired fruit. Soak seeds overnight in water and plant them ½ inches deep in moist potting soil. Cover the pot with plastic bag or wrap and place the pot in sunny spot for a few weeks until the seeds start to grow.

Geographical conditions for Citrus Fruits:

1. Citrus trees requires a minimum of 60 cm of well drained top soil.

2. Loamy and Sandy loamy soil is preferred for Citrus trees.

3. pH value of Soil should be between 6.0 and 6.5.

4. Citrus fruits will tolerate high temperatures. Trees are sensitive to frost.

5. Irrigation is essential for regular cropping. Citrus trees are highly sensitive to salt. In areas where rainfall is below 700mm per year, 1 hectare of mature trees will need 8 to 9 megalitres of irrigation.

(1 megalitres = 1 million liters)

Citrus Fruits cultivation in India:

1. In India many Citrus fruits are commercially cultivated.

2. Kinnow a hybrid between King Mandarin X Willow leaf orange produced by H.B.Frost in 1915. During 1954 it was introduced by Dr. J.C.Bakshi at Abohar (Punjab) research station.

3. Nagpur Sangtra is grown on a large scale in the Vidharbha region of central India. Similarly Assam, Brahamputra Valley and Dibrugarh are famous for Mandarin production.

4. Khasi Mandarin is an important cultivar of Niligiri hills. After mandarins, limes and lemons are also cultivated through India.

5. In India Citrus fruit is cultivated over an area of 923.2 thousand hectares with production of 8607.7 thousand metric tonnes.

6. In Punjab Citrus Occupies 39.198 hectares with annual production of 734699 MT. Kinnow occupies 54.9% of the area under Citrus.

List of Citrus fruits:

1. Lemon

2. Orange

3. Grapefruit

4. Desert Lime

5. Kinnow

6. Lime

7. Mandarin Orange

8. Mosambi

9. Tangerine

10. Citron

11. Pomelo

Nutritional Components in Citrus fruits:

Nutrition	Orange	Grapefruit	Tangerine
Weight (g)	131	236	84
Energy (Kcal)	62	78	37
Fiber content (g)	3.1	2.5	1.7
Vitamin C (mg)	70	79	26
Folate (mcg)	40	24	17
Potassium (mg)	237	350	132

Other Nutrients in Citrus fruits:

1. Dietary Fiber (non-Starch Polysaccharides)

2. Glycaemic and Non-glycaemic carbohydrate

3. Calcium

4. Thiamin

5. Niacin

6. Vitamin B6
7. Phosphorous

8. Magnesium

9. Copper

10. Riboflavin

11. Pantothenic acid.

Why Citrus fruits taste Sour?

Single chemical element Hydrogen is responsible for difference between sour and sweet tasting varieties. The pulp from sour fruits contains more hydrogen ions, giving it a lower pH and a tangy taste that is recognized by acid-sensitive cells in our taste buds. The two citrus genes CitPH1 and CitPH5 encode transporter proteins that pump hydrogen ions into the vacuole, a large storage compartment inside juice cells, thus increasing their overall acidity.

Amazing Health Benefits of Citrus fruits:

1. Healthy Eyes:

Citrus fruits contain Vitamin C which is key for eye health. Vitamin C prevents inflammation and helps in healing inflammatory conditions of the eye. Citrus fruits can reduce the risk of cataracts. Citrus fruits contribute to healthy blood vessels in our eyes. Thus it helps in lowering age related diseases like macular degeneration.

(Also Read: 10 best foods to improve eyesight)

2. Improve Blood Flow:

Citrus fruits contain flavonoids which help to improve blood flow through coronary arteries. It also prevents ability of arteries to form blood clots. Vitamin C in orange is known to be a natural blood thinner. It prevents building up of plaques in walls of arteries and strengthening capillary walls.

3. Anti Cancer:

According to Hope For Cancer Institute, studies have revealed that lemon extract has ability to successfully destroy malignant cells in a wide range of cancer like colon cancer, lung cancer and breast cancer. The bioactive components present in Citrus fruits like Vitamin C, beta-carotene, flavonoids, limonoids, folic acid and dietary fiber reduces the risk of cancer.

(Also Read: Health Benefits of Turmeric)

4. Heart Attack and Stroke:

Citrus fruits contain pectin which can remove bad cholesterol from blood. Pectin in Citrus fruits neutralize a protein that causes scarring of the heart. To prevent from stroke and heart attack consume orange juice as pulp of orange contains pectin. Citrus fruits help in reducing weight thus lower risk of cardiovascular disease. Flavonoids in Citrus fruits improve blood vessel functioning.

(Also Read: Heart Attack v/s Cardiac Arrest)

5. Stress and Anxiety:

Citrus fruits are rich source of Vitamin C and antioxidants. Both Vitamin C and antioxidants are stress busters. According to Food and Agriculture Organization of United Nations Citrus fruits contain magnesium which promotes relaxation and good hormone in body. Oranges can help to protect the integrity of cells in the human body, helping it to function optimally.

(Also read: Stress Management)

6. Healthy Skin:

Citrus fruits are antioxidant in nature. Vitamin C and Carotenoids like Beta Carotene and Lycopene in Citrus fruits provide optimal levels of nutrients to skin thus protect skin from wrinkles and age spots etc. Citrus fruits help in breaking down fatty foods. They make your body to produce less heat.

7. Hair Growth:

Citrus fruits are enriched with Vitamin C. Vitamin C is necessary for production of collagen in the skin. Thus Citrus fruits help to reduce dandruff and make our hair shiny.

8. Nervous System:

Citrus fruits are also good for brain. Citrus fruits reduced depressive symptoms and elevates mood. Citrus fruits have neuroprotective effects. Citrus fruit like orange is a powerful antioxidant that helps to fight off free radicals that can damage brain cells.

9. Type II diabetes:

It is a chronic condition that affects the way the body processes blood sugar. Citrus fruits contain naringin and neohesperidin which reduces blood sugar level while increasing insulin sensitivity within the cell. It also reduces symptoms of Type 2 diabetes who suffer from poor glucose control.

10. Strengthen Bones:

Citrus fruits contain bioflavonoid Hesperidin. These building blocks of bones act as an antioxidant. Antioxidants prevent deterioration of bones from oxidation. Citrus fruits are rich source of Vitamin C thus prevent occurrence of scurvy in children.

(Also Read: Calcium building block of bones)

11. Immune System:

Citrus fruits contain Vitamin C and antioxidant. Citrus fruits thus enhance metabolism of body. These fruits activate white blood cells to fight against infections. Thus it helps in quick recovery from cold and flu.

12. Healthy Liver:

Citrus fruits like lemon enriched with Vitamin C. Thus these fruits help to remove all toxic materials from body and aid the digestion process. Citrus fruits remove toxins from body as antioxidants in Citrus fruits work as liver detoxifying enzymes.

13. Healthy Kidney:

Citrus fruits can successfully block the formation of kidney cysts that is PolyCystic kidney disease. Naringenin in Citrus fruits block the formation of cysts because naringenin regulates PKD2 protein. PKD2 protein is responsible for polycystic kidney disease.

14. Weight Loss:

Citrus fruits detoxify the body thus aid in weight loss. Take a glass of lukewarm water and add 2 tablespoon of honey and 3 tablespoon of freshly squeezed lemon juice. Mix it well and drink it before breakfast once daily for all seven days.

15. Menstruation:

Citrus fruits have essential nutrients. For example: Orange. Orange helps women in reducing cramps and other PMS symptoms.

Precautions:

1. Skin Cancer:

People who consume large amount of grapefruit or orange juice may be at increased risk for melanoma. Melanoma occurs when pigment producing cells that give color to the skin become cancerous. The apparent link between melanoma and Citrus fruit consumption may be due to high level of substances called Furocoumarins found in Citrus fruits.

2. Acidity:

If you are suffering from acidity, you should avoid citrus juice.

3. Asthma:

Citrus fruits increase risk of asthma attack. The pulps in these fruits trigger asthma so it is best to avoid them.

4. It may trigger Migraine, if we consume it in higher quantity.

Health Benefits of Citrus Fruits