HEALTH BENEFITS OF CITRUS FRUITS
Citrus fruits such as oranges, lemons, limes and grapefruit are not only colorful, fragrant, refreshing and juicy but also pack powerful health benefits. They are rich in nutrients including vitamin C, flavonoids and fiber. They can reduce inflammation, improve gastrointestinal function, and help prevent diabetes, cancer and neurological disease.
Most citrus fruits are ready to pick in winter, but the exact month depends on the type of citrus. In Mediterranean climates such as California, oranges are picked from December through May. Mandarin harvest is from January to April. Limes and lemons ripen all year. “Valencia” oranges will not be ready until the summer.
If you have your own citrus trees, the flavor of the fruit is a good indicator of ripeness. Unlike other fruits with starches that convert to sugars even after harvest, citrus do not have this advantage. You must wait until the fruit is completely ripened and at its sweetest before picking. Take a fruit from the tree and taste it to decide if the fruit is sweet enough for your liking to fully harvest.
To give you a bit more detail on the benefits of citrus fruits, here are excerpts from the June 28, 2021 Mayo Clinic online article, Boost your senses with citrus fruits.
Give a Boost to Your Senses
Give your senses a boost, and enjoy the taste, smell and brightness citrus fruits have to offer.
Citrus fruits, including oranges, lemons, limes, grapefruits and clementines, are an excellent source of vitamin C. And vitamin C supports your immune system, which plays a role in maintaining healthy skin, bones and blood vessels. Vitamin C also improves absorption of iron when consumed with plant-based sources of iron, such as beans, lentils, leafy green vegetables, tofu and blackstrap molasses.
Citrus contains soluble and insoluble fiber, both of which provide great benefits. Soluble fiber can support your cardiovascular health by reducing your low-density lipoprotein, or LDL or “bad,” cholesterol levels, in turn reducing your risk of heart disease. Insoluble fiber supports your digestive system and can help alleviate constipation. Citrus fruits are also a source of potassium, thiamin, and trace amounts of other vitamins and minerals.
Incorporating citrus into your day is easy, thanks to the tough outer rind and ability for most citrus fruits to be safely stored at room temperature for a few days. Try simply tossing an orange or a few small clementines into your bag for an on-the-go snack that doesn’t require refrigeration. Grapefruit also makes a great addition to a leafy green salad, or try broiling a halved grapefruit with a sprinkle of brown sugar or drizzle of honey. Lemons and limes aren’t often eaten whole, but they provide great flavor in fish, salad dressings, desserts and beverages.
But if you regularly have Heartburn from Acid Reflux:
Because citrus fruits have high amounts of citric acid, they cause your stomach to produce more stomach acid. As a result, your stomach is fuller and the chances for reflux increase. You might want to moderate your citrus intake if you notice a connection between your heartburn symptoms.