7 reasons to incorporate more citrus fruits into your diet

According to Healthline, citrus fruits are characterized by their leathery rind and juicy segments and are rich sources of vitamins, minerals, and other beneficial compounds.

Here are seven health benefits of adding more citrus to your diet:

1. Boosts immune function

Citrus fruits are renowned for their high vitamin C content, which is essential for robust immune system function. A single medium orange can meet the daily requirement for this vital nutrient.

2. Aids digestive health

These fruits are also rich in fiber, crucial for maintaining digestive health and relieving constipation, as noted by the Mayo Clinic.

3. Supports weight management

Citrus fruits’ low calorie contents combined with high levels of water and fiber promotes satiety, reducing the likelihood of overeating. A 2015 study published in the U.S. National Library of Medicine supports the link between citrus fruit consumption and weight loss.

Sliced citrus fruits. Illustration photo by Unsplash

4. May reduce risk of kidney stones

Eating citrus fruits or drinking their juices can elevate citrate levels in urine, potentially preventing kidney stone formation. Research has shown that kidney stones are more prevalent among individuals who consume fewer citrus fruits.

5. May help fight or protect against cancer

Studies suggest that consuming citrus fruits reduces the risk of several types of cancer, including lung, stomach, and breast cancer. For instance, a study published in the U.S. National Library of Medicine found that daily consumption of grapefruit or grapefruit juice lowered the risk of lung cancer.

This protective effect is attributed to flavonoids in citrus fruits, which possess antioxidant properties that may help suppress cancer formation and deactivate carcinogens.

6. Benefits heart health

Citrus fruits stand out among other fruits and vegetables due to their higher ratio of soluble to insoluble fiber. Soluble fiber is known for its ability to lower cholesterol.

Moreover, citrus flavonoids like naringin have potent antioxidant effects that improve cholesterol profiles and reduce inflammation, further benefiting heart health.

7. Protects brain

The flavonoids in citrus fruits possess anti-inflammatory properties that may protect against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, by preventing the deterioration of the nervous system. Additionally, studies in older adults have indicated that citrus juices can enhance brain function.