Citrus
Fruits and Healthy Eating
Citrus
fruits have long been known to have many health benefits. In the
days of the first ocean crossings, sailors often became sick with
scurvy due to vitamin C deficiencies caused by a lack of citrus
fruits. Even though vitamin C deficiency is no longer such a
problem, many people do not eat enough citrus fruits.
That
is a shame, since citrus fruits are among the most delicious, and
most nutritious, fruits available. Whether you have a grapefruit at
breakfast or an orange at lunch, adding more citrus to your diet can
do wonders for your healthy eating program.
Of
course citrus fruits are not limited to the standard oranges and
grapefruits. Most major grocery stores have an endless variety of
citrus fruits on their shelves, including pineapples, tomatoes,
lemons kumquats, mandarin oranges, tangerines, and lemons.
Everyone
knows that citrus fruits have large amounts of vitamin C to offer,
but many citrus fruits have significant levels of other important
nutrients, such as potassium, as well. Let’s take a closer look at
what citrus fruits have to offer.
Vitamin
C
Vitamin
C is the first thing that comes to mind when most people think of
citrus fruits, and it is true that most citrus fruits are simply
loaded with this important vitamin. Vitamin C is perhaps the most
studied of all vitamins, and it has shown promise in shortening the
duration of colds, helping wounds heal faster, and protecting the
body from the damaging effects of free radicals.
Vitamin
C is essential for healthy skin and gums, and since vitamin C is a
water soluble vitamin, sufficient quantities must be consumed every
day. Unlike fat soluble vitamins, vitamin C is not stored in the
body. That is why eating at least a few servings a day of citrus
fruits and other vitamin C rich foods is so important. Luckily,
getting the recommended daily amount of vitamin C is not difficult,
since a single orange contains 150% of the government’s recommended
daily allowance of vitamin C.
Fiber
Fiber
content is often overlooked as a benefit of citrus fruits. After
all, most people picture cereals and grains when they think of fiber.
Even so, citrus fruits are a good source of dietary fiber, including
the all important soluble fiber. Fiber plays a vital role in
digestion, and studies have indicated it may help to reduce levels of
cholesterol in the blood and even reduce the risk of some kinds of
cancer.
Folate
(folic acid)
Folate,
or folic acid as it is also known, plays a vital role in early
pregnancy, so all women of child bearing age are encouraged to
consume adequate amounts of this important nutrient. That is because
one of the most critical times in a pregnancy takes place before the
woman knows she is pregnant. In addition to its importance in
preventing many neural tube birth defects, folic acid also aids in
the production of mature red blood cells and helps to prevent anemia.
Citrus fruits are an excellent source of folic acid.
Potassium
Oranges
are particularly high in potassium, as are non citrus fruits like
bananas. Potassium is vital to maintaining a proper fluid balance in
the body, and for transmitting signals between nerve cells.
Potassium levels can be affected by excess caffeine consumption and
by dehydration, so it is important to consume adequate levels of
potassium every day.
With
all these things going for them, it is easy to see why citrus fruits
are so important to the diet. No matter what your ultimate fitness
goal, a diet rich in citrus fruits will help to get you off to the
right start. And with the many varieties of citrus fruits to choose
from, it is easy to spice things up and bring variety to your healthy
eating plan.
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