There is something fresh about citrus fruits! Their tangy-sweet taste and oh-so-fresh fragrance makes them a universal favorite. Believed to be originated in Australia, citrus today is available all over the world.
Citrus generally include oranges, grapefruit, lemons, and limes. These juice laden fruits have to be peeled before consumption. They can be eaten raw or they can be juiced. They are also used to make pickles and marmalades. Acidic citrus, such as lime are served as garnishes for many dishes and also in cocktail. It is also squeezed over meat and used in salad.
Nutritional Facts About Citrus Fruits:
|Fibre content (g)||3.1||2.5||1.7|
|Ascorbic acid (mg)||70||79||26|
The energy provided by these fruits is also low, which is essential for weight watchers. An orange contains only 60 to 80 calories; and a lemon contains only 4 calories. A grapefruit, known as a cold fighter contains 90 calories. They are rich in Vitamin C, calcium, glycaemic and carbohydrates, copper, phosphorus, thiamin, pantothenic acid, potassium, riboflavin, vitamin B6, niacin, phytochemicals and magnesium. The energy provided by them is absorbed by the body easily. Thus, they refresh our body instantly when we are weak or exhausted after a long workout.
Vitamin C is a water soluble vitamin, which is essential for collagen formation. Further it results in strong tendons, blood vessels, ligaments and wound healing in the body. Studies have proved that severity of cold is reduced with regular intake of these fruits. Often people experience Vitamin C deficiency in the body, which can be solved with an intake of 30 to 200mg of vitamin C every day.
Taking five servings of fruits and vegetables everyday can result in 200 mg of Vitamin C intake. A medium size orange or a grapefruit can provide 70 mg and 56 mg of Vitamin C. Orange juice, which is considered as a nutrient packed juice provides 125 mg of Vitamin C.
Top 26 Citrus Fruits Benefits For Health, Skin And Hair:
But the best part about citrus fruits is not their delicious taste but the benefits that fill them to the brim. They stimulate the body’s resistance to fight against diseases. A glass full of any citrus fruit juice can make you healthier. Here are some of the top skin, hair and health benefits of citrus:
Skin Benefits Of Citrus Fruits:
Citrus fruits are known not only for their high Vitamin C content, but also for their fresh and overwhelming fragrance. Citric acid present in these fruits kill bacteria and other pathogens present on the skin, leaving the skin fresh and clean. They occupy a special space in aromatherapy because of their fragrance.
The amazing skin benefits of citrus fruits include:
1. Moisturizes Skin Well:
A citrus fruit helps in softening dry and patched skin and also aid in other skin conditions, such as chapped hands. The antioxidants present in citrus fruits speeds up cell turnover and also removes dead skin cells. Diluted lemon juice works great on tough areas like elbows and knees.
2. Tones Skin Well:
Switch your regular toners with few drops of citrus fruit juice. Apply them after your everyday workout. You will feel your skin getting refreshed instantly.
3. Works Well for Pedicure:
Rough feet can be treated with citrus fruits. Warm water and lime works great for removing dead skin. It also moisturizes the skin well.
4. Brightens Face:
Dehydration can make your skin look dull, so citrus fruit, such as lemon can refresh your face. Vitamin C gives a natural radiant looking skin. It hydrates and leaves the skin clear with regular usage.
5. Reduces Signs Of Aging:
A study in 2007 has proved that individuals who consumed more Vitamin C appeared to have lesser wrinkles and skin dryness. Vitamin C plays an integral part in the growth and repair of body tissues. Consumption of citrus fruits delays wrinkles, discoloration, sagging and signs of aging in the skin.
6. Enhances Nail Growth:
Brittle nails are a problem faced by many. Vitamin C in citrus fruits can strengthen and maintain the integrity of nails. It also lets them grow fast and healthy.
7. Body Scrub:
Instead of throwing the citrus fruit peels, dry them and grind it. Store this powder in a container and use as a body scrub. This mixture along with milk can bring instant glow to your face.
8. Relief For Acne:
Ice cubes of citrus fruits help in reducing the size of pores and acne. They also help refresh tired and dull skin. Simply rub a few citrus ice cubes on your skin and watch your skin come alive!
Hair Benefits Of Citrus Fruits:
Soft, healthy and moisturized hair is loved by all. Vitamin C present in citrus fruits is known to be the most effective nutrient, which strengthens and stimulates hair growth. Regular dose of Vitamin C can improve your hair condition. Apply citrus fruit mask on your scalp and hair to nourish your hair.
Some other amazing hair benefits of citrus include:
9. Best For Dry Hair:
Citrus fruit mask, consisting of grapefruit, lemon and orange, can work effectively for frizzy and dry hair. With regular application, this mask can heal damaged and dry hair to a large extent. You can also mix lemon juice in 3 parts of water and apply in to your scalp. Leave it for about half an hour and blow dry your hair.
10. Stops Hair Thinning:
Citrus fruits contain inositol often known as Vitamin BH, which not only lowers cholesterol and fats in the body but also stops hair thinning. Instead of investing in expensive hair products, try citrus fruits—they can control hair loss and give you healthy and shiny hair.
11. Nourishes Hair:
Expensive products cannot nourish hair well, but delicious citrus fruits can provide the essential nutrients to your hair—giving you the hair of your dreams.
12. Combat Dandruff:
Fresh lemon juice, when rubbed on the scalp can help combat dandruff and improve blood circulation to the scalp. It is also a solution for other scalp disorders such as itching.
Vitamin C present in citrus fruits can give you lustrous and soft hair in a jiffy.
14. Premature Graying:
Nowadays, premature grey hairs are common among teenagers, so these citrus fruits can help in keeping hair in their true form. Citrus fruits can also help prevent balding.
15. Hair Fall Rescue:
Oranges can help in boosting hair growth and also reduce hair fall. So, if you are worried about the hair fall—worry no more. Stop using all those chemical hair care products, go all citrusy instead!
Health Benefits Of Citrus Fruits:
Citrus fruits are low in calories and are beneficial for weight watchers and diabetics. They contain no saturated fats or cholesterol. Citrus fruits help flush toxins and liquid out of the body. They increase enzymes in the body, which stimulates the liver, keeping the body clean.
Some of the other amazing health benefits of citrus include:
16. Anti-cancer Properties:
Citrus fruits are enriched with the goodness of flavanoids and limonoids. Flavanoids diminish the growth of cancer cells and tumor in the body. Latest studies have proved that high intake of citrus fruits can reduce the risk of breast cancer by about 10%. The combination of green tea along with citrus fruits efficiently reduces the risk of breast cancer by about 26%.
17. Prevents Heart Disease:
Citrus fruits contain high amounts of antioxidants, which counteract free radicals. It also provides protection against heart diseases. Experimental studies have shown that there is a low risk of cardiovascular diseases, heart burn, hyper tension and stroke with regular intake of citrus fruits.
18. Improves Blood Flow:
Citrus improves the flow of blood in arteries and prevents the formation of blood clots. They are also known to oxidize bad cholesterol, which prevents artery plaques. They destroy the calcium deposits in the arteries and pancreas, reducing the risk of kidney stones.
All fruits contain antioxidants but citrus fruits contain the highest amount of antioxidants, which also stimulate the immune system. Choosing fruits with antioxidants outweigh the intake of supplements.
20. Relief For Sore Throat:
Citrus fruits help in removing mucus from the back of throat. A cup of lemon tea or warm water with few drops of lemon provides an instant relief from sore throat. Orange juice with turmeric, though bitter in taste, can also help in healing sore throat quickly.
21. Immune System:
Vitamin C present in citrus fruits plays an integral part in improving the immune system, because of the antioxidants present in them. With regular intake, such fruits can reboot your system if you are sick. Especially during winter season, when you are more prone to cold and flu, citrus fruits can help you stay free of these relatively harmless but nagging health issues.
A glass of fresh orange juice is an amazing way to help digestion, after a heavy meal. It also keeps nausea at bay, which can really help in case you have overeaten. In fact, the Chinese people believe in consuming orange peel after meal for digestion of fatty foods!
23. Weight Loss:
Citrus fruits taken in the morning can help in weight loss, especially for those with health issues. Citrus fruits balance sugar level to a good extent, which makes them suitable for diabetic people. Low in cholesterol, they also help detoxify the liver. They reduce bad cholesterol without affecting good cholesterol.
24. Strengthens Teeth and Gums:
Weak teeth and bleeding gums are the result of Vitamin C deficiency in the body. Regular intake of citrus fruits improves the health of our teeth and gums by providing our body with ample amounts of Vitamin C.
Citrus fruits help in reducing anemia effectively. They improve the appetite of an individual and can also help to cure severe anemia.
Citrus fruits also aid in making bones strong. Studies have shown that orange juice can help the body absorb calcium and Vitamin D better, which are integral for strong bones.
Nutrition Benefits From Citrus Fruits:
Citrus fruits often form an integral part of a nutritious diet. They are good sources of fiber, vitamins, nutrient compounds and minerals, which are essential to maintain the nutrition content in the body. They are free from cholesterol and sodium.
A Word Of Caution:
Citrus fruits provide maximum health benefits, but you should be careful while eating these fruits or the juices. Here are provided some cautionary measures to consume these fruit:
- The best time to consume these fruits is in the morning on an empty stomach, or after a light meal.
- Avoid drinking water after consuming citrus fruits, as it might increase acidity in stomach.
- Do not preserve citric fruits for a long time, since the nutritional value reduces with extended shelf life. Opt for fresh fruits in your daily routine.
- Try eating the fruit along with the skin to gain the benefits of its fibrous content, which reduces constipation.
- Never include these fruits along with your meal, because they might increase acidity and hinder digestion.
Your favorite citrus fruit is also the key to your good health, beautiful skin, and strong hair! More the reason to bite into the juice delight of these amazing citrus fruits!
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