Why are citrus fruits so protective?

Oranges, tangerines, lemons, limes, grapefruit and kumquat they are much more than just delicious sour fruits rich in vitamin C. Although vitamin C is the most praised nutrient in these citrus fruits, these types of fruits have many other equally valuable nutrients that are also responsible for their health benefits . We mean your fibertheir carotenoids and its flavonoidswhich all citrus fruits contribute to a greater or lesser extent.

Then there is the substance that gives them their sour taste, the citric acida substance with disinfectant properties.

Citrus: vitamin C and much more

Citrus fruits arrive on the market earlier or later in the cold months, depending on the variety, and it is then precisely when they are most needed for their richness in vitamin C. They owe much of their popularity to the action of this vitamin on the immune system.

But in addition to improving the body’s response to colds and fluthis vitamin has other important properties:

exercises a powerful antioxidant action that protects against damage caused by free radicals. It intervenes in the collagen synthesisessential to keep the joint tissue in good condition. Improves the absorption of minerals such as iron and zinc.

Hesperidin, rutin and quercetin are some of the flavonoids present in citrus. Also Known As vitamin P, They are found in the white part of the skin and have innumerable health benefits:

They favor the vitamin C absorption.Strengthen the blood vessel wallsgiving them flexibility. They avoid cholesterol oxidationwhich, together with the above, helps prevent cardiovascular disorders.

These and other antioxidant substances, present in different forms and proportions in each type of citrus, also help prevent certain types of cancer and degenerative diseases.

Including abundant citrus fruits in the diet is therefore highly recommended for more reasons than fighting infections in the winter season.

How to reap the benefits of orange and other citrus fruits

For many properties that citrus fruits have, remember first of all that to take advantage of its benefits should at the same time follow a balanced diet and moderate the consumption of foods that can act as nutrient thieves, such as white sugar, industrial pastries, refined flours or carbonated sugary drinks.

That said, we resolve some frequent questions so that you can make the most of the properties of citrus fruits.

Why are citrus fruits in general so healthy?

Because they are rich in fundamental nutrients: vitamin C, essential for the nutrition of connective tissue and the proper functioning of defenses; bioflavonoids, which enhance the action of vitamin C; antioxidant carotenoids; fiber, which helps regulate intestinal transit; and citric acid, with disinfectant properties.

Which citrus is richest in vitamin C?

Due to its vitamin C content, it is considered the champion orange, which contains 50 mg of vitamin C per 100 grams of fruit. How much vitamin is this?

Well, a single small piece of this fruit (about 150 grams), eaten by slices, covers the daily need for vitamin C: 60 mg.

This amount can also be obtained with two tangerines (200g), a grapefruit (200g) or a glass of lemon juice (125 ml).

Why is it recommended to eat the whole fruit and not so much in juice?

When eating the fruit in segments (as usual with tangerines) or whole (as in the case of kumquat, which is eaten even with the skin), all the fiber is used. This makes it more satiating than juice and slows the absorption of sugars.

Also allows you to benefit from flavonoidswhich are concentrated in white skin.

Why is lemon so healthy?

Among the properties of lemon stand out being purifying, antibiotic and a good circulatory tonic.

To the protective power of its vitamin C is added that of its numerous phytonutrients. Among them stands out the limonenea terpene that has anticancer properties and that, together with lemon acids, enhances its antioxidant action and that of the foods it accompanies.

Why is freshly squeezed lemon better?

Because when the juice is extracted vitamin C oxidizes quickly: 15-20 minutes after squeezing the pulp. To benefit from vitamin C, therefore, it is better to make the juice at home with organic fruit and drink it immediately. Many packaged juices are also prepared from concentrate and contain added sugars.

What are the benefits of citrus fruits for cardiovascular health?

On the one hand, vitamin C promotes the synthesis of collagen and helps maintain healthy elastic and healthy vascular walls. On the other hand, the carotenoids of citrus fruits –especially betacryptoxanthin– help prevent cardiovascular disorders thanks to their excellent antioxidant properties.

Why should you choose organic oranges and lemons?

Apart from that provide more vitamin C and flavonoids (organic orange juice contains 20% more vitamin C), it is always more advisable to consume fruit picked with the minimum of chemical substancesyes.

In addition, the conventional orange is usually treated with ethylene to speed up its ripening and waxed to give it a shine.

Do citrus fruits provide beta-carotene?

The orange citrus fruits have a moderate amount, although the tangerine (57mcg/100g).

Beta-carotene is a carotenoid. It enhances the antioxidant action of vitamin C and flavonoids, reinforces defenses and protects mucous membranes and tissues.

Is it advisable to take citrus fruits in case of heartburn?

Citrus fruits contain acidic substances, such as citric acid and sodium nitrate, but when digested they give rise to basic salts, so they are alkalizing. However, very delicate stomachs should moderate their consumption, since they can slow down digestion.

Is it true that grapefruit is purifying?

It is considered purifying due to its bitter taste, which stimulates liver function.

The bitterness is given by the naringeninwhich helps the liver break down fats and could be useful in diabetes.

However, this substance interferes with many drugs: those who take medication should not take grapefruit regularly.