For some, citrus is their favorite fruit and they are right about this. Since these fruits, members of the citrus , contain many benefits for our body from the antimicrobial, anticancer, anti-inflammatory and antioxidant point of view .
For this reason, we will describe in the following article some of the best citrus fruits , where we will highlight their benefits nutritional value for our body.
What are citrus fruits?
Citrus fruits are species belonging to the citrus genus , in turn, members of the rutaceae family . They are diverse fruits of different sizes, colors, flavors and each one with unique properties.
These fruits are native to Southeast Asia, Melanesia, and Australia . Many of the species have been cultivated and domesticated since time immemorial and have spread throughout the world. (1)
To highlight: There are fruits that, although they do not belong to the citrus genus , are considered citrus due to their flavor , properties and because they are a source of citric acid.
What are the best citrus fruits?
Many are the citrus fruits that are available today, to be prepared and consumed in different ways . Next, we will explain the benefits and contributions to health that each one brings to our body
1. Lemon
One-half cup of lemons, raw and with the skin removed, contain approximately 29 calories, 9.3 grams of carbohydrates, 2.8 grams of fiber , and 2.5 grams of sugar . Lemon contains a relatively small amount of protein and most of its content is water. (two)
But the biggest advantage of lemon is its value in vitamins and minerals. Like many other citrus fruits, it has high values of vitamin C. It is also rich in potassium and vitamin B6. The main benefit for our body is that it acts as an immune system enhancer and is an antioxidant .
To highlight: Lemon consumption could be useful as part of a healthy lifestyle, especially in patients with inflammatory diseases (such as arteriosclerosis) and it also has anticancer capabilities . (3)
2. Orange
You’d be surprised at the number of subspecies of oranges, some of which taste sweet and others bitter. We have the valencia orange, hamlin, the red orange, and so on .
The greatest nutritional value of the orange are the sugars it provides (12 grams in a medium-sized orange), 3 grams of fiber, 14 grams of vitamin A and 77 grams of vitamin C.
You should know: A single orange can provide up to 6% of the daily recommendations for calcium . In addition, it contains citric acid and other components such as flavonoids, which are phytochemicals that abound in the plant kingdom, with antioxidant and anti-inflammatory capacities , so they have potential as part of therapeutic strategies against metabolic syndrome, for example. (4)
3. Tangerine
Tangerines are one of the closest citrus fruits to the orange . A small tangerine contains approximately 47 calories, 12 g of carbohydrates, a good part of which are sugars. It also contains potassium, vitamin C, B6 and magnesium .
Important : The therapeutic potential of flavonoids lies in their ability to regulate the formation of fatty tissue in certain parts of the body and the use of energy , since it inhibits lipogenesis but stimulates catabolic processes, such as the oxidation of fatty acids.
4. Pineapple
Unlike the previous ones, pineapple is not a citrus fruit , despite sharing similarities in its nutritional composition. Actually, it is part of the Bromeliaceae family , perennial herbaceous plants (that is, their life cycle is one whole year).
Note: A pineapple is made up of 86% water and 13% carbohydrates . Its fat and protein content is negligible, but it has a significant manganese and vitamin C content . It also has a relatively modest content of folate (the natural version of folic acid), thiamine (vitamin B1) and niacin (vitamin B3) (5) .
In addition to polyphenols and flavonoids, it is also rich in bromelain , which is an enzyme that breaks down proteins and promotes digestion, so it has potential as an adjuvant in those with exocrine pancreas deficiency . (6)
On the other hand, researchers have looked for other possible medicinal uses of pineapple such as the prevention or treatment of thrombophlebitis or as an alleviation of the symptoms of osteoarthritis. (7)
5. Grapefruit
Grapefruit , also known as grapefruit , is another nutritious and delicious citrus fruit . Actually, the difference in names comes from the fact that grapefruit derives from Tamil (the language spoken in southern India), and the word grapefruit comes from the Arabic turunǧah (8) . Otherwise, they are essentially the same fruit.
Regarding its nutritional value, 90% of grapefruit is actually water . The rest are carbohydrates (8%), proteins (1%) and the rest of micronutrients. Like other fruits, grapefruit has high levels of vitamin C. Its citric acid content is less than that of lemon or lime , but it contains 50% more than oranges. (9)
You should know: The consumption of this citrus, be it the juice, the skin or the pulp, causes unwanted interactions with many medications , since grapefruit is a source of furanocoumarins, an organic compound that inhibits cytochrome P450 (specifically, the family of P3A4), who metabolize drugs. (10)
6. Strawberry
Strawberries are made up of 91% water and 7.7% carbohydrates (of which 26% is fiber). The glycemic index of the strawberry is 40% , so it should not cause spikes in blood sugar in people, especially in the diabetic group.
Similarly, strawberries contain phenolic components such as procyanidins and anthocyanins , one of the flavonoid subfamilies.
To highlight: Flavonoids maintain mitochondrial function and the enzymatic oxidation-reduction system , responsible for reducing free radicals and preventing cell damage. They also inhibit cyclooxygenases, phospholipases and lipoxygenases, which produce free radicals. (eleven)
7. Blackberry
Blackberries are actually a group of fruits produced by different species of the rubus genus. They have a moderate amount of dietary fiber (5.3 g per 100 grams of blackberries). In addition, they contain nutrients such as vitamin C, E, K, calcium, iron, magnesium, phosphorus and potassium .
On the other hand, they contain phytochemicals such as anthocyanins (which we just talked about), flavonoids, polyphenols and, not least, salicylates such as salicylic acid , a precursor to the main component of aspirin.
Note: The seeds of these fruits contain essential fatty acids , such as omega-3 and -6, carotenoids, and ellagic acid (a phytochemical with antioxidant capabilities).
8. Tamarind
Tamarinds are fruits from trees called Tamarindus indica. These fruits contain encapsulated seeds , surrounded by a fibrous pulp. As the fruit matures, the flavor of the pulp becomes sweeter and more gelatinous.
Among its nutrients is magnesium, iron, phosphorus, potassium and calcium . Contains up to 41% of the daily recommendations for vitamin B1. In fact, a cup of tamarinds (120 grams) offer 287 calories, 6 g of fiber, 3 g of protein and less than 1 g of fat.
You should know: Traditional medicine states that tamarind-based drinks and products are useful for treating diarrhea, constipation, and fever. However, its therapeutic uses are still being studied . What is known is that these fruits have good concentrations of polyphenols.
9. citron
Citron is not as well known as citrus, but its importance is monumental. This fruit is the precursor of a good number of rutáceas . That is, the other citrus fruits are descendants of this one through hybridization. In addition to being a citrus, its pulp is also used as a flavoring.
To highlight: Unlike oranges, for example, the fruit produces very little juice , but it also offers vitamin C, a necessary cofactor in our immune system to fight infections . However, despite claims of vitamin C as an anticancer (12) or cardiovascular (13) agent , the evidence remains insufficient.
Key Findings
- Citrus fruits such as tangerines, oranges, lemons and the varieties in which they are presented are very helpful for our body.
- Most have vitamin C that helps fight scurvy, citric acid, polyphenols, flavonoids, anthocyanins and much more, which reinforce our natural antioxidant system , preventing cell damage.
- Citrus fruits offer nutrients such as potassium, magnesium, iron, calcium , members of the B vitamins, and much more.
- In addition to all their benefits and nutritional value, they are refreshing and versatile fruits .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.