Many people believe that citrus is one type of fruit. But citrus is actually a group of fruit that are highly acidic, have mottled skin covering the pulp that taste tart and juicy. There are several varieties of citrus fruits and all of them are eaten by first peeling the skin and squeezing the pulp or eating it directly. The most common among the citrus fruits are the oranges, followed by lemon, lime, tangerine and grapefruit. There are perhaps a hundred varieties of citrus fruits, some of which are hybrids, so one has the widest choices that can provide them with health benefits. Citrus fruits are not only used for culinary purposes, they are also being used for centuries for medicinal purposes. However citrus fruits are prepared, whether as food or medicine or used for aromatherapy, they provide the health benefits enumerated below:

1. It promotes heart health

   There have been several studies conducted that explored the cardiovascular benefits of citrus fruits. Almost all types of citrus are rich in vitamin C. A piece of orange, for instance, can already give the body over a hundred percent of the required daily allowance for vitamin C. The role of vitamin C in heart health has to do with its antioxidant properties. Vitamin C scavenges on the free radicals, substances that compromise the cells of the cardiovascular system. With increased vitamin C coming from citrus fruits, healthy heart is certain.

   In Australia, a research group called the Commonwealth Scientific and Industrial Research (CSIRO) presented a report entitled “The Health Benefits of Citrus Fruits” in 2003. The reports reviewed almost fifty studies, where it showed that having a diet rich in citrus fruits prevents the development of cancers and other cardiovascular disorder. This is also proven in the report made by the World Health Organizations where high amounts of citrus fruits in the diet protect the body from cardiovascular diseases due to its folate and potassium content. Folate is essential in lowering homocysteine – a substance implicated in many heart problems. Potassium, on the other hand, has the capacity to lower blood pressure, protecting the body from cardiac dysrhythmias.

2. It boosts the function of the immune system

   All citrus fruits are rich in traditional nutrients and phytonutrients that have antioxidant and antibiotic effects, which can help strengthen the function of the immune system. The number one nutrient found in citrus fruits is vitamin C. Different types of citrus fruits have varying amounts of vitamin C. Vitamin C has the capacity to neutralize the free radicals that have been causing degradation of the cells, after severe inflammatory process. In cases of common colds and ear infections, vitamin C is an effective nutrient that promotes the proper functioning of the immune system. As for its phytonutrients, citrus fruits has several types of phytonutrients, each with different functions but all to support the immune system in order to prevent damage to the cells that results to debilitating diseases.

3. It reduces the risk for cancer

   As always, citrus fruits help in the reduction of cancer risk because of its antioxidant, anti-inflammatory and antibiotic properties. There have been several studies conducted on various types of citrus fruits and most of them are effective in preventing lung and colon cancer. In the case of orange, it can prevent gastric cancers especially since it prevents the development of gastric ulcers. Gastric ulcers are mostly due to the invasion of H. pylori bacteria in the stomach. With increased consumption of orange and other vitamin C-rich foods, such as the citrus fruits, H. pylori infection is reduced, reducing the risk of stomach cancers. For grapefruits, the phytonutrients apigenin, hesperidin, limonin, naringin, naringenin and nobiletin, which are all found in many citrus fruits, increases the suicidal tendencies of cancer cells. These compounds also encourage the production of normal intestinal cells.

4. It helps prevent anemia

   Anemia is due to decreasing levels of hemoglobin carried by the red blood cells. For many people, anemia is caused by the declining amount of iron in the blood. Iron-deficiency anemia is the most common form of anemia, and it is due mainly to the type of foods eaten. Eating citrus foods is recommended when someone suffers anemia because the vitamin C in citrus fruits help in the proper absorption of iron in the body. Even if one eats high amounts of iron, if the body does not have enough vitamin C, the iron ingested by the body is still useless. There is also another type of anemia called folate-deficiency anemia, or megaloblastic anemia since the red blood cells grow large than normal. If the body has low levels of folate, it cannot produce enough red blood cells. Eating foods rich in folate, or vitamin B12, or folic acid, such as lemons, limes, tangerine, orange and grapefruits, all citrus fruits, can help in preventing anemia.

5. It lessens the risk for cataract

   Based on the analysis of the researches by CSIRO, citrus fruits are beneficial in preventing the risk of developing cataracts, macular degeneration and other eye-related health problems. It is the antioxidant properties of citrus fruits that make it good in preventing eye problems. In the case of age-related macular disease, cataracts and glaucoma, what are being implicated are the free radicals. Due to the damage caused by free radicals, it causes these diseases. But free radicals can be combated by eating citrus fruits that are high in vitamin C and other phytonutrients. So eating citrus fruits is indeed excellent in preventing cataracts and other eye problems.

6. It helps prevent birth defect

   The most common type of birth defects is the neural tube defect. In the United States, one in every 1000 births have neural tube defects. This condition is due mainly to the inability of the neural tube to close during the early months of fetal development which can result to conditions such as spina bifida, hydranencephaly and the tragic, anencephaly. The reason for this defect is the low amount of stored folic acid and vitamin B12 of the pregnant woman’s body. Folic acid and vitamin B12 are essential in the production and maintenance of new cells, which occurs during pregnancy. It is also responsible for the synthesis of DNA and RNA. Without enough folate and vitamin B12, the body will not be able to properly make new cells of the fetus, resulting to birth defects. Consuming foods rich in folate and vitamin B12, such as the citrus fruits, especially by women of child-bearing age can help in preventing birth defects during pregnancy.

Sources
livestrong.com
thefruitpages.com
healthmad.com
livestrong.com
nlm.nih.gov
fao.org