Focus on Citrus

Adding some citrus to your day can have great health benefits.  Yahoo has a good slide show on the many ways eating more citrus is good for your health.

What are citrus foods? 

Although most people can rattle off a host of citrus foods, surprisingly many people I talk to are unsure of what foods are in the citrus family.
Oranges, grapefruit, tangerines, limes, lemons,  mandarin oranges, clementines are all citrus fruits. (Top 10 Citrus Fruits)

What are the health benefits of eating citrus fruits?
  • Vitamin C – a water soluble vitamin that you should be part of your diet every day.  Vitamin C is known for building our immune system and fighting off infections.  Eat just one orange and you get all the vitamin C you need for the day.
  • Fiber – An orange can add 2.3 grams of fiber to your day.  A tangerine about 1.6 grams of fiber.  The soluble fiber in citrus fruits can help lower your cholesterol.
  • Flavonoids – never heard flavonoids?  Well, they are one of the substances in plants called “phytonutrients” that have many health benefits.  The flavonoids in citrus fruits are good for your heart.
  • Colds – Linus Pauling is known for his belief that vitamin C may prevent colds.  Although this may not be true, research has shown that vitamin C may shorten the length of a cold and reduce its severity.  So if you get a cold, eat more citrus to help you feel better faster.
  • Potassium – most of us know Americans get too much sodium and salt in our diets. But many Americans are also not getting enough potassium.  Citrus fruits are good sources of potassium.  Potassium helps counteract the harmful effects of sodium by helping your body get rid of sodium.  Eating more potassium rich foods can help lower your risk of heart disease and stroke.  Potassium is also good for our muscles and for mineral balance.
  • Vitamin C helps you absorb the mineral, iron – Eating a cereal fortified with iron?  Drink a glass of 100% orange juice to help you absorb that iron.  
  • Staying hydrated – so many people focus on 8 cups of water a day.  But all fluids count.  A glass of 100% orange juice, grapefruit juice would count towards your 8 cups a day.  Eat an orange and you are also adding “water” to your day as oranges are up to 87% water and grapefruit about 88% water.
  • Healthy skin – vitamin C helps your skin produce collagen so important in helping your skin look smoother. At least one study in the American Journal of Clinical Nutrition showed that eating more vitamin C rich foods can result in less wrinkles and less dry skin.
  • Vitamin A, folate, magnesium, copper and other nutrients are in citrus fruits.  Skip the  juice drinks like Sunny D, and Hi-C and go for 100% real fruit juice which not only provides vitamin C but many other nutrients.

So look for ways you can add some citrus to your day for a healthier you.

Sources:    Yahoo, Top 10 Citrus Fruits, get all the vitamin C you need for the day, phytonutrients, the American Journal of Clinical Nutrition  Image source: Citrus fruits

Comments

  1. Nutraher Lean ReviewsApril 5, 2017 at 9:25 AM

    This comment has been removed by a blog administrator.

    ReplyDelete
  2. Kathryn Kotula, NutritionistApril 18, 2017 at 10:29 PM

    Citrus fruits and juices are healthy. Just make sure it is 100% juice and not a juice drink.

    ReplyDelete

Post a Comment

Popular posts from this blog

How does coffee and tea affect blood sugar?

Image
Who doesn’t love some morning coffee?   Or, on cold days, a nice hot cup of tea.   Does drinking coffee or tea affect one’s blood glucose levels?    Should healthy adults be concerned about coffee or tea and blood glucose levels?   The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.   Studies have found that up to 400 milligrams of caffeine is safe for most of us.   A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.   FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda , or 2 “energy shot” drinks.   (See:   Caffeine – good or bad for your health? )     Can drinking coffee or tea reduce chances of getting type 2 diabetes? Some studies have found that coffee, tea, and other drinks with caffeine can lead to weight loss and a lower body mass index (BMI
Read more

Are there drinks that will help lower your blood pressure?

Image
According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?   The Cleveland Clinic talked to cardiologist , Luke Laffin,
Read more

How to eat for better sleep

Image
Having trouble sleeping?   Are there foods you can eat that would help you sleep?   My husband sent me an interesting article, 8 Eating Habits That Actually Improve Your Sleep . According to CDC , “about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.”   A lot of Americans have problems sleeping, about 50-70 million Americans.   You probably heard that drinking warm milk before bed helps one sleep?   Is this true?   What eating habits really do help you get to sleep and stay asleep? Sleep and hunger Did you know that getting a good night’s sleep affects hunger hormones in your body?   A good night’s sleep can lead to less snacking the next day as it keeps hunger at bay.   A professor of nutrition at Columbia University, Marie-Pierre St-Onge, says, “If you eat better, you sleep better and be more refreshed.   And that helps you make better decision for your diet.”      Some tips to eating habits for better sleep:         Focus on tryptopha
Read more