Autumn, followed by winter – during these seasons, as never before, we care for our immunity. To strengthen the natural barriers against bacteria and viruses we reach, among others, citrus – plants from the rutowatych family, which are a rich source of vitamin C and bioflavonoids – vitamin-like substances supporting the absorption of vitamin C, but also possessing many other health-related properties not only related to immunity, but also effective in the treatment of atherosclerosis, heart disease or cancer, they participate in the process of collagen synthesis, a substance responsible for the condition of ligaments, tendons and joints, as well as the appearance of our skin, they are also a natural filter protecting against harmful effects of radiation, they also bind some toxic elements.
Is citrus fruit worth eating or not? Yes, citrus fruit is healthy, however, due to commonly used chemicals and potential allergic effects, we can not overdo it. We decided to check the most popular citrus fruits and their nutritional values and health properties.
Relaxing peeling of the fruit from the skin
If you have a stressed day, we recommend citruses for high tea. When peeling them from the skin, essential oils are released, which have a relaxing effect and improve the mood. This is obviously not the only advantage of these fruits. Citruses strengthen the body, add energy and, despite appearances, act alkalinely on the body. The majority of processed products consumed every day for breakfast, lunch or supper result in disturbing the acid-alkaline balance of the body. In the long run it leads to acidification of the body. Citrus, despite the sour taste, have an alkaline effect on the body, restoring it to the right balance.
Grapefruits are considered the healthiest citruses – not only that they contain vitamins (C, A, from group B) and minerals (manganese, potassium, magnesium, manganese, phosphorus), they also provide the body with a very high dose of flavonoids. Of particular value from the health perspective is naringin, which has anti-bacterial and anti-inflammatory properties, and also acts as an inhibitor to the cancer process. To take advantage of the beneficial properties of grapefruit it should be consumed with a white membrane covering the pulp – it is not tasty, but it is in it that we find naringin. 100 grams of grapefruit provide about 42 calories (kcal).
Orange is next to lemon the most popular citrus fruit. However, few consumers know its nutritional composition. The orange contains a large dose of beta-carotene and vitamin C. Just eat one orange a day to cover the demand for vitamin C. Orange also contains such valuable ingredients as potassium, copper, calcium, B vitamins, flavonoids and fiber tract. About 100 calories (kcal) are found in 100 g oranges. The glycemic index of this fruit is only 42.
Pomelo, or giant orange
Pomelo is a little known citrus fruit, although in recent years it has been increasingly used on Polish tables. In comparison with other citrus fruits it contains the most vitamin C – about 100 mg of sweet pulp contains about 61 mg of this ingredient. In pomelo, we can also find about 216 mg of potassium responsible for maintaining water and electrolyte balance. Pectins included in the skin counteract the deposition of fats in the arteries prevent the development of atherosclerosis. Vitamin C improves the flexibility of the vessels. Due to alkalizing properties stronger than in other citrus pomelo is recommended for people struggling with heartburn. Eating pomelo, we provide the body with a large dose of bioflavonoids. These are antioxidants that inhibit the growth of cancerous cells. Pomelo has a low glycemic index (30) and quickly causes a feeling of fullness – it is worth reaching for it when you feel like something sweet. 100 g of pomelo provide about 38 kcal.
Mandarins appeared on our list not only because of the sweet and refreshing taste and high content of vitamin C. These citrus fruits are the only ones in this group that contain nobiletin. The compound belongs to the group of flavonoids, and its action is very important in the prevention of diseases such as type 2 diabetes, atherosclerosis and obesity. Tangerines they contain a relatively large amount of vitamin A. Their regular consumption positively affects the eyes and skin. Recent reports indicate that tangerines may also be helpful in anti-cancer prophylaxis due to the high content of antioxidants. In mandarins we find calcium, magnesium, phosphorus and potassium – important macroelements needed to maintain acid-base balance. Mandarins also contain insignificant amounts of iron, sodium and zinc. The valuable components of these fruits are also citric and malic acids supporting the process of cleansing the body of toxins and improving the digestive process. 100 g of fresh mandarins are around 53 calories (kcal).
Lemon contains vitamins B1, B5, B6, potassium, iron, calcium and magnesium. Of course, it also provides a large portion of vitamin C. The lemon contains terpent stimulating the production of saliva, so this fruit should be eaten especially by people who have problems with too slow digestion. By stimulating digestive enzymes, lemon contributes to improving metabolism. It can also be used as a means of cleansing the body of toxins, it is worth drinking a glass of water with a lemon juice juice every morning. Such a drink alkalizes the body and helps to get rid of toxins and stimulates the appetite, which in the morning many people lack. 100 g of fresh lemons are around 29 calories (kcal).
The least known citrus fruits are undoubtedly kumquats – in 100 g they contain about 71 calories (kcal), 186 mg of potassium and 6.5 g of fiber. Kumquat contains these magnesium, calcium, copper, iron and vitamin A. As you can guess, it also contains a lot of vitamin C – in 100 g of this fruit you will find about 44 mg of this vitamin. Kumquat is sometimes called the golden orange. Its consumption is recommended to people with weakened immunity, elevated LDL cholesterol and having an excessive appetite problem. The fruit can not be damaged or covered – it must have a uniform orange color and a firm skin. You can eat it raw, together with the peel, after brewing the fruit with boiling water (about 15-20 seconds). As a result, the bitter aftertaste will disappear leaving sweet and sour notes.
Lime is a low-calorie fruit (about 30 kcal) used mainly for making drinks and non-alcoholic cocktails. Meanwhile, this small, green lemon contains vitamins from the B group, as well as minerals – copper, iron and calcium. Their amounts are insignificant, but lime is one of the healthiest citruses, because it contains a lot of flavonoids and a lot of vitamin C. Regular consumption of lime juice diluted with water (without sugar) helps to deodorize the body and strengthen the immune system. Bioflavonoids contained in limon act diuretic and support natural mechanisms of cleansing the body of toxins.
All citrus fruits contain something good, but not everyone can eat them because of food allergies. Citrus fruits should also be avoided by women during lactation due to their allergenic nature. Citruses contain quite a few carbohydrates and a lot of flavonoids, so you can reach for them without worrying about your figure – they will help fight excess kilograms. What should you pay attention to when purchasing citrus fruits? Look closely at the fruits, check that they are firm and firm. It should also be borne in mind that citrus fruits are sprayed with chemicals. Therefore, before eating, it is important to wash fruits and then hands. If you want to avoid chemistry – you should choose bio fruit – the purchase of such fruits is associated with a higher price and definitely less availability compared to conventionally grown fruit.
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