Citrus fruits is a group of various fruits, Slightly sour in taste but with many benefits. Citrus fruits have many soluble fiber and flavonoids who help to reduce LDL, and raise healthy HDL cholesterol in the body. These amazing group of fruits may lower high blood pressure. In this special article, we are submitting “Citrus Fruits Health Benefits“
There are seven types of fruits
Mandarins, grapefruits, oranges, and limes
Raspberries, strawberries, kiwifruit, blueberries and passionfruit
Apricots, nectarines, plums, and peaches
Apples and pears
Tomatoes and avocados.
Tropical and exotic
Mangoes and bananas
Honeydew melons, rockmelon and watermelons
Citrus Fruits Health Benefits
The Health Benefits of Citrus Fruit
Group of citrus fruits is very popular among the people all over the world. Due to being very tasty and nutritious, people have been including for the long time in their diets, in various ways to enjoy its taste and to get energy as well. Every year its demand is increasing in the world. As the its benefits are concern, it is not only a tasty but also good for people by health point of view.
All types of citrus fruits are rich in many nutrition such as Vitamin-C, dietary fiber and minerals who are important and essential for human general health, growth and development and overall nutritional well-being. All parts of citrus fruits are very useful human health. All nutritionist are agree with this discovery that compounds found in citrus fruits, although, these are non-nutrient but are useful and can also help to reduce the risk of many chronic diseases.
Mostly, it is thought that the citrus fruits are rich in Vitamin- C, but in fact, if it eaten whole food, in this case, citrus fruits may can provide many other useful essential nutrients. This nutrients include a lot of impressive and amazing minerals such as potassium, calcium, phosphorus, folate, thiamin, niacin, magnesium, copper, riboflavin, Vitamin B6, pantothenic acid and many other types of phytochemicals.
There is another property of citrus fruits is that it do not have any kind of sodium and fats, its mean, the citrus fruits are cholesterol and hypertension free fruits, due to being plant food.
Mostly the nutritionist think that the main content of citrus fruits is Vitamin-C. It is not a wrong thinking. It is correct that Vitamin-c is main property of citrus fruits. Vitamin-C (chemical name ascorbic acid) is a water-soluble vitamin, and very essential and important for human general health. It play basic and key role in connective tissue in the body.
Every time, human body need a protein called collagen, who is responsible for body stretchiness, skin elasticity and healthy body joints. Collagen is present in the bones, muscles and blood. 2 /3 of the total collagen is present in the skin and remaining 1/4 is in the whole body. Our body produces the collagen according to the body need naturally, but in some cases, we have to take by supplements. A essential and sufficient amount of collagen must be present and synthesis, in the body to strong body tendons, to skin maintenance, bones, blood vessels elasticity, ligaments and for wound healing and tissue repair.
You have observed weakening of these tissues and muscles in many peoples without any disease, it is a symptom of Vitamin- C deficiency. Citrus fruits are good source of fulfil of Vitamin-C deficiency. Another goodness of citrus fruits is, it provides important aid in the absorption of inorganic iron who is essential treatment of anemia and stress.
As mentioned above that Vitamin-C is responsible to body cell construction and perform antioxidant functions as well. Sometimes, “free radical” molecules as they oxidize protein, fatty acids and deoxyribonucleic acid, can damage the body cells, whereas, the Vitamin-C can help prevent the body cells damage.
How the free redial damage occur
Due to many diverse diseases such as cancer, cataract formation and cardiovascular diseases progression, the free redial occur. You must know the “Citrus Fruits Health Benefits” to avoid the redial damage, because citrus fruits being a good source of antioxidants, not only help to the food consumption but also reduce the risk of such chronic disease.
How much Vitamin-C required daily a person
According to the nutritionists, minimum 10 grams of Vitamin-C daily is sufficient to prevent vitamin C deficiency and we can take maximum 100 grams, for good health. This extra Vitamin-C convert to body storage in case of not consumed in the body. Greater than 500 grams of Vitamin-C consumption is dangerous for health of persons having extra iron storage in their body
Remember that some supplementations are loaded greater than 500 grans in its ratio.
About 400 grams consumption citrus fruits daily in diets can provide about 200 grams Vitamin-C to the body. We have to eat a medium orange or any other citrus fruit to consume the Vitamin-C up to 50 to 60 grams. As the citrus fruit juice is concern, 225 ml glass of juice contains approximately 125 mg of vitamin C 125 mg of vitamin C.
Citrus fruits are rich in folate who is a important vitamin for human blood cells. Folate is also called Vitamin-B-9. The blood colour is red die to folate in the blood, it is an essential and important in blood to provide essential iron and folic acid in the blood cell formation and for healthy call growth and function.
For the pregnant women, in early duration, it reduces the risk of birth defects of the brain and spine
Like Vitamin-C, it is also a water-soluble vitamin.
This type of vitamin found in many fruits and vegetables such as eggs, banana, papaya, Nuts and seeds, wheat germ, fortified grains, broccoli, Asparagus, beets, leefy greens, legumes and brussels sprouts.
Folate ( Vitamin-B9) helps in protein metabolism in the body and also important to form DNA and RNA. it is observed that sometimes, many harmful effects developed in the body, in this case, the folate plays key role to breakdown homocysteine, an amino acid who can destroy these harmful effects. Folate is responsible to produce essential healthy red blood cells, specially, during pregnancy and fetal development.
Because folate produces red blood cells, so it helps to avoid from anaemia.
Medical specialists generally suggest to take consume folate 180 mcg for females and 200 mcg for males daily to maintain better general health and avoid anaemia. So to consume daily intake of folate, we have to include citrus fruits in our daily diets through seasonal fruits such as pomelo, mandarin orange, and citron
Potassium is a of electrolyte and an important mineral for the human body. According to the medical search it is essential mineral for human general health and found in your blood, sweat and urine.
Following essential electrolytes found in the body,
All these electrolytes are very important and they must be present in the body, deficiency or excess of them can lead to various types of disability of functions in the body, because they play many key roles in functions in the body. these electrolytes also play vital roles in many essential processes in human body. It is the reason, the nutritionists suggest that the people must include foods who are rich in all type of adequate amount of electrolyte to keep your body functioning.
Importance of potassium in the body
Potassium is one of the mineral of these electrolyte(as mentioned above) and very important and essential for body needs to work properly. It is a nerve salt and helps the body nerves to function and muscles to contract. Potassium not only helps in deliver the nutrients into cells and waste products out of cells, but also helps in keeping heartbeat regular the slayable. Potassium play key role in keeping blood pressure normal. Diets high in potassium help to prevent from sodium’s harmful effects on blood pressure. this is the reason, the medical specialists, suggest to hypertension patients to eat the foods who are rich in potassium such as banana, grapes and barriers.
There is another responsibility of potassium in the body to maintain the body’s water and acid balance. This is the reason that why medical specialists suggest potassium salt to the hypertension patients. Potassium is called a nerves beneficial salt, because it play vital role in transmitting nerve impulses to muscles, in the maintenance of normal blood pressure and also in muscle contraction
How much amount of potassium need a normal person daily
A normal person need approximately 2 000 mg of potassium daily.
Remember that in case of sodium ratio is greater than potassium in daily diets, may be a risk factor for chronic diseases.
To get essential amount of potassium in the, we have to Increase consumption of citrus fruits and juices in our daily diets if possible. Fresh fruits and potassium loaded vegetables are better option than any supplements and vitamins pills. To get about 225 to 250 grams of potassium, we can eat a medium size citrus fruit or 225 ml glass of citrus fruits juice. This quantity of citrus fruits or juice provide approximately 235 mg and 500 mg of potassium, respectively.
In the all types of electrolytes, the most important mineral to developing energy in the body, is carbohydrates. The main energetic mineral in the citrus fruits is carbohydrate, in the form of fructose, sucrose and glucose, and important mineral citric acid as well who provides some amount of energy to the body. where we found main mineral carbohydrate in the citrus fruits, there the citrus fruits also are loaded non-starch polysaccharides, called as dietary fiber. The dietary fibers include complex carbohydrate who develop many important health benefits.
As mentioned above that carbohydrates are essential and important for body health and strength. It play many vital roles in living organisms, including providing energy.
These all types of carbohydrates help to increase the immune system power and also help to prevent from development of disease, blood clotting, and reproduction. To utilize the carbohydrates in the body, the body breaks down it, into glucose, which is the basic and primary energy source for the brain and body muscles.