Tastes good and good for you: Why you should eat more citrus fruit
Citrus just says sunshine. Which could explain why so many of us (me included) crave these sweet fruits during the winter months. But unlike many of my cravings, that’s apparently not a bad thing. Oranges, lemons, limes, grapefruits, and mandarins are not only bursting with flavor but also packed with nutrients that contribute to overall health—and according to some studies, maybe even longevity.
To start, citrus fruits are rich in vitamin C. You probably already knew that, but the benefits don’t stop there: they also contain a hefty dose of good-for-you flavonoids, fiber, and potassium.
A myriad of benefits
Vitamin C is essential for immune function, collagen synthesis, and antioxidant protection. For that reason, it’s recommended that adults take 75 to 90 mgs daily. Just one medium orange nearly gets you there, with 70 mg of vitamin C, while a whole grapefruit provides about 80 mgs.
Natalie Allen, a dietician and clinical associate professor at Missouri State University, told the New York Times, that vitamin C— which helps to form the cells that make up the immune system— is “considered an essential nutrient because your body can’t make it itself.”
Flavonoids, which are plant compounds with anti-inflammatory and antioxidant properties, support overall health, potentially reducing bad cholesterol (LDL) and improving good cholesterol (HDL), which lowers the risk of heart disease. The flavonoids in citrus fruits have also been linked to improved cognitive function and a reduced risk of neurodegenerative diseases like Alzheimer’s. They can also reduce the risk of chronic conditions like arthritis and metabolic syndrome.
Furthermore, research suggests that citrus flavonoids may help in managing oxidative Stress and reducing inflammation, two key factors in Aging and chronic diseases.
The fiber in citrus promotes gut health and supports healthy digestion; it can also help to lower cholesterol and regulate blood sugar. Potassium-packed citrus can also help to maintain heart health, lower risk of Stroke and strengthen bones.
[Visit the SuperAging Kitchen for more longevity foods, along with recipe ideas]
Combat cancer, cardiovascular disease and mortality risk
Studies also suggest that consuming citrus is associated with a reduced risk of certain cancers, including esophageal and stomach cancers, due to their antioxidant and anti-inflammatory effects.
Adding to its potential benefits, a 2020 study found that higher citrus fruit intake is associated with improved heart health and reduced mortality risk in older adults.
Potential downsides
Grapefruit and its juice can interfere with some medications, including statins, blood pressure medications, and certain antidepressants. Always consult with your healthcare provider if you are taking prescription drugs.
While fruit, including citrus, sometimes gets a bad rap for its (naturally occurring) sugar content, the American Diabetes Association considers citrus (and berries) a safe “super star” food for people living with Diabetes.
Cooking with citrus
Incorporating more citrus into your Diet can be both simple and delicious. Adding orange or grapefruit segments to your morning oatmeal or yogurt, for example, is a great way to start the day.
Citrus can also add new life to salads; try combining mixed greens with orange slices, avocado, and a lemon vinaigrette. Orange sections cut in half also make a good pairing with roasted Brussel sprouts, along with some chopped walnuts and grated orange zest.
Infusing water with lemon, lime, or orange slices makes for a refreshing drink, while mandarins or clementines are perfect portable snacks.
In cooking, lime juice can enhance marinades, lemon zest adds brightness to baked goods, and orange juice works well as a base for sauces. For a nutrient-packed smoothie, blend citrus fruits with leafy greens, bananas, and ginger.
The bottom line
Citrus fruits brighten up your meals, while adding a powerful nutritional punch to your diet. Packed with vitamins, antioxidants, and fiber, they offer numerous potential benefits, from boosting immunity and brain health to protecting against chronic diseases.
More foods to promote healthy aging:
Nutritional Superheroes: Serve up flavonoid-rich foods to boost longevity
The silent threat: chronic inflammation and its impact on health and lifespan
Good for brain and body: Why you should eat more apples, plus healthy recipes
The long haul: Top foods (and other tips) to build better bones
Foods to help ease joint pain – and give your overall health a boost while you’re at it
Healthy hacks: Easy ways to add more longevity foods into your diet
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions
