Citrus fruits…The most important health benefits :
Citrus fruits…The most important health benefits :
Citrus fruits or citrus fruits are one of the most needed fruits and are found in most homes and are more common in winter, so what is a citrus fruit? What are its benefits?
Citrus fruits are beneficial because they contain compounds called flavonoids that have anti-cancer and heart disease properties.
Citrus fruits include lemons, oranges, grapefruit, tangerines, and pomelettes. Let us review the most important benefits of it throughout this article.
Citrus fruits are of great benefit on the body, hair, or skin, such as:
- Rich in vitamins and plant compounds
They are an excellent source of Vitamin C, a nutrient that strengthens the immune system and keeps your skin soft and supple.
One medium orange contains all the vitamin C you need in one day. It also contains good amounts of minerals and other vitamins that your body needs to function properly, and it is also rich in plant compounds that are antioxidant and anti-inflammatory.
- A good source of fiber
One cup of orange slices contains 4 grams of fiber, and it also improves digestive health to aid in weight loss.
Oranges are particularly high in soluble fiber, which helps lower cholesterol levels.
- Low in calories
Citrus fruits are low in calories, yet they contain water and fiber that help you feel full.
Here are the number of calories in the main citrus fruits:
One clementine: 35 calories.
Medium orange: 62 calories.
Half a pink grapefruit: 52 calories.
Half a white grapefruit: 39 calories.
Juice from one lemon: 12 calories.
- Reducing the incidence of kidney stones
One type of kidney stone is caused by low levels of citrate in the urine. Citrus fruits can raise the levels of citrates in the urine and thus reduce the risk of developing kidney stones.
- Helps protect against cancer
Some studies have shown that drinking or eating one grain of any type of citrus fruits is less likely to develop stomach, lung, or pancreatic cancer because they contain flavonoids.
6. Rich in fiber:
Women must consume 25 grams of fiber daily, and citrus fruits can contribute to achieving this goal. One orange provides the body with 2.3 grams of fiber, the tangerine is 1.6 grams, and about two-thirds of the citrus fiber is soluble fiber and the remaining insoluble fiber This enhances the feeling of satiety and improves Digestive health.
7.Low glycemic index:
Citrus fruits have a low glycemic index, meaning that they do not raise blood sugar quickly and maintain the body’s energy level, for example, oranges have a glycemic index of 45, grapefruit has 25, and white bread, for example, has a score of 72.
8.Reduces the duration of the common cold:
Citrus fruits are rich in vitamin C, as citrus fruits provide the body with 51 mg of oranges, 38 mg of grapefruit, and 30 mg of lemon, and even if vitamin C cannot prevent colds, it may reduce the duration and severity of the infection.
Other citrus benefits
Besides all of the above, eating citrus fruits should help you enjoy the following health benefits as well:
Promote heart health because it contains nutrients.
It helps shorten the period of infection with the common cold because it contains vitamin C.
Maintaining radiant and younger-looking skin because it contains vitamin C and ascorbic acid, which helps to regenerate collagen
Helps strengthen hair and prevents hair loss.
What are the types of citrus fruits
Citrus fruits are brightly colored fruits that are available in abundance in winter days, and in addition to the pleasure of the taste of citrus fruits and the beauty of their shape and different colors, they are a treasure full of nutritional benefits for the human body.
Before talking about what types of citrus are, the article will mention some additional information about citrus fruits, citrus fruits have a rich set of health benefits, the most important of which may be the strengthening of immunity, and citrus fruits grow on flowering trees and shrubs, and nowadays citrus fruits are grown in tropical and subtropical climates around the world and include Major production centers are Spain, Brazil, China, the United States, Mexico, and India.
Often nearly one-third of all citrus fruits are used to make juice, and the following points explain the answer to the article’s question
what are the common types of citrus fruits:
Orange is one of the best and most beautiful citrus fruits, and it is one of the delicious fruits that are good and useful for humans and has many medical benefits and contains vitamin c, vitamin c.a, 1.b and 2.b and it is one of the natural compounds with good taste (including sweet and including sweet-sour) and what was said in old proverbs
Such as Valencia oranges, navel oranges, as they are commonly called, blood oranges meaning red, and kara-kara oranges. Mandarin: such as Satsuma, Clementina, Tangor, and Tangelo. Green lemons: such as Persian lemons and kaffir lemon.
Lemon fruits are called the undisputed king of citrus fruits, due to its many benefits and many uses as food and medicine, appetizer and freshener for foods, and its peel, pulp, and seed were used in many medicines and perfumes.
First: the nutritional components of lemon:
80% of its weight is water, and the rest of it is two acids (citric acid and apple acid), and it contains a percentage of sugar (dextrose – cane sugar – potassium sugar) and a group of important vitamins such as (vitamin B1, B2, B3, B compound important in nervous balance For the body, a large proportion of vitamin C). Lemon fruits are also rich in total carotenoids, as they are found at a rate of 6 mg per 100 grams of weight outside in the pulp, while they are found in a greater proportion in the peel, at a rate of 14 mg per 100 grams.
Second: the medicinal importance of lemon:
1- Since lemon is one of the most important natural sources for supplying the body with vitamin (C), where the body cannot store large quantities of this vitamin, but rather gets it first from its natural sources, so it is a tonic for the liver and kidneys and protects the body from scurvy (and the symptoms of this disease: Headache, general weakness in the body, poor digestion, dental erosion, blood and spotting of the skin, enlarged limbs and joints). This vitamin also protects the body from colds and colds and is an effective agent for treating the thyroid glands, so we find that doctors advise those with gland diseases to have a lot of lemons.
2- A recent international food conference in Italy recommended adding lemon and orange juice to the diet of pregnant women and to the meals of infants who are fed formula.
3- Because lemon juice contains minerals and vitamins, drinking a cup of warm water mixed with the juice of half a lemon and dissolved with a teaspoon of sugar is useful for:
Eliminate gases in the stomach and intestines.
Reducing heart palpitations.
Resistance to constipation.
Strengthening the walls of blood vessels by enriching it with citrine.
Flush out toxins from the stomach and liver, protect body cells, and combat vomiting and nausea.
It protects against pellagra, which has symptoms of general wasting and infections of the skin and vagina.
Regulating oxidation and metabolism processes because it contains riboflavin.
Third: the importance of lemon by-products:
The nutritional value and medicinal importance of lemon juice were shown above, as it is the main product of lemon, but the peels, seeds, oil of the peels and seeds of lemon are no less important than lemon juice, where the lemon peel is considered to have a beautiful aromatic smell, from which perfumes and cologne water are prepared. The oil extracted from the peels and seeds is used in the manufacture of anti-worms and gases. Dried and dry lemon peels are also used after burning to remove unpleasant odors from rooms and perfume them. As for lemon seeds, due to their bitter taste, they are said to be anti-toxins.
Fourth: good specifications of lemon:
It should be noted that lemon with a dark yellow color and fine grains on its surface and a hard body and soft peel indicates an abundance of juice and is considered fully ripe and contains all the beneficial elements. It is advised not to buy or eat soft-skinned lemons.
Fifth: the disadvantages of excessive eating lemon:
If the slogan is not overeating or wasting food is the general rule that must be followed, then follow it when eating lemons is more important because pure lemon juice sometimes hurts, because what it contains acids makes it irritating to the membranes of the digestive system, and may cause burns in the stomach. The dangers that result from using the concentrated juice, as it leads to stomach burns and damage to the tooth enamel because it contains concentrated apple acid. Therefore, it is recommended to always dilute lemon juice with water and not drink it concentrated.
Sixth: making natural syrup from lemon:
The lemon fruits are washed well, then squeezed and the juice is filtered well to exclude the seeds and its weight is estimated, then the juice is diluted by adding a third of its weight of water. Then add sugar to an amount equivalent to one and a half times its weight and dissolve the sugar in it on the cold. After complete dissolution, lemon salt is added to it at a rate of 3 grams per kilogram of used sugar and one gram of soda benzoate per liter of sherbet (juice + sugar) and the mixture is stirred well. Dissolve the salt of lemon and benzoate in a little warm water and add it in a liquid for easy distribution in the mixture, and if the sherbet needs to be colored, then the yellow color used for coloring the sherbet.
Finally, the sherbet is packed in sterilized bottles with their caps by boiling water and then dried well. The sherbet is sterilized after filling it if it is for trade, by boiling the containers in water for half an hour immediately after filling.
This can be dissolved in juice directly on the fire or dissolve it in a little water on the fire, then add the juice to it with the rest of the aforementioned substances away from the fire to preserve the color of the juice if the sherbet is to be prepared by the hot or semi-hot method.
Such as white grapefruit, ruby red grapefruit, and oroblanco.
Grapefruit is considered one of the fruits with many benefits, starting from being a fruit with good nutritional value to providing vitamins and fiber in it, and passing through its benefits in food processing, where juices are made from it, volatile essential oils are extracted from the peel, and pectin is extracted from the remnants of the peel (melted dietary fiber). Which is used in making jams and sweets? The use of volatile oils is not limited to food processing to extract flavors, but also to perfumery. Among the nutritional value of grapefruit is that it is considered a good source of vitamins and minerals, especially vitamin “C”, as one pill of it is sufficient to supply the body with its daily need for this vitamin. And in varying proportions of the minerals calcium, phosphorus and potassium, and a little zinc and iodine. It also contains a group of B vitamins, especially folic acid. The grapefruit is rich in dietary fiber and poor in its fat content, like the rest of the fruits. It is considered one of the many watery fruits as the water content is 85-90% of the weight of the fruit. Grapefruit is a good source of sugars that provide the body with energy, although its percentage is low compared to other types such as mangoes and bananas. Every 100 grams of grapefruit contains about 30 calories, while 100 grams of mango or banana contains 100 calories, according to the eighth issue of the magazine «World Food ». Finally, it can be confirmed that grapefruit is a useful fruit in weight loss programs.
Grapefruit has an excellent health effect, as it is stated in Chinese traditional medicine that it is beneficial for the throat, stomach, and spleen. It can be used to relieve coughing, pain, vomiting, and infections.
The cores can be cut into small pieces and boiled over low heat to extract the medicinal content. As for the peel, it can be preserved with sugar and make an emulsion from it. It is an effective medicine for cracked skin, seasickness, and stomach pain for children.
Despite these benefits of grapefruit, it prevents the digestion of some medicines in the liver, which causes complications as a result of their accumulation in the body, so it is recommended to eat grapefruit or drink its juice at least 4 hours before taking these medicines, including medicines for treating high blood pressure, blood thinning, heart. Diuretics, cholesterol reducers, pain relievers such as Voltaren, Feldene, Provine, and Aspirin.