Citrus fruits are native to East Asia and are the fruit of certain fruit trees, such as the orange or lemon. They are the most cultivated group of fruits in the world and have the peculiarity of being cut into quarters. These include tangerines, bergamots, clementines, limes and pomelo. All have undeniable health benefits.
Oranges
The orange is the fourth most cultivated fruit in the world and often one of the most appreciated in winter. It is rich in vitamin C (53 mg per 100 g, which is almost the recommended daily dose) and is ideal for fighting fatigue and colds. It helps eliminate toxins related to pollution and smoking and helps fight the harmful action of free radicals that promote skin aging.
Composed of more than 85% water, oranges have a moderate energy intake (45 kcal/100 g). It is also an important source of calcium and hesperidin, a complex substance that increases the level of good cholesterol (HDL) and lowers the level of bad cholesterol (LDL).
Whole or squeezed, oranges are rich in fiber, which facilitates intestinal transit. But be careful: most orange juice sold in stores is made from concentrate. Therefore, the nutritional properties of the fruit are almost non-existent. Opt for plain orange juice instead. Finally, oranges provide 6 times more antioxidants than vitamin C. This vitamin is believed to play a role in preventing certain types of cancer, cardiovascular disease, and inflammatory diseases.
Tangerines
The mandarin, originally from Southeast Asia, invaded our shelves in the 19th century. Since then, it has been used in the manufacture of perfumes and liqueurs for its delicate aroma and its essence with multiple therapeutic virtues. Larger than the clementine, it also contains more seeds than its cousin. Its thicker skin is harder to remove from the fruit, which has a more acidic pulp and less sugar.
Mandarins are rich in vitamin C: Full of ascorbic acid (also known as vitamin C), this small, fragrant citrus boosts the immune system and helps us fight off winter illnesses. These tangerines also help digestion: rich in soluble fiber, this spicy-flavored fruit stimulates the digestive process and makes our mouth water, promoting salivation. Eating tangerines reduces cardiovascular risk by helping to regulate cholesterol and triglycerides. Also, the consumption of tangerines reduces the risk of cancer in the digestive organs because it facilitates digestion and contains components that favor the health of the organs.
Tangerines help you stay young too. Its flavonoid content makes this citrus fruit rich in antioxidants, which help fight the signs of aging. Mandarin stimulates the production of bone cells due to its high content of carotenoids, mandarins promote calcium absorption and cell regeneration.
Lemon
Originally from the Middle East, bordering China and India, lemons are now grown in many countries in the Mediterranean basin. Lemon is mainly composed of water and vitamins. It has a very high content of vitamin C, as well as vitamins B and E. This citrus fruit also contains a large amount of trace elements such as calcium, iron, phosphorus and potassium. First of all, it is rich in flavonoids, the main ones being hesperetin and eriocitrin. According to researchers, these compounds have powerful antioxidant power that helps fight free radicals and their harmful effects on health.
Being a true source of vitamin C, lemons have been shown to be a major asset in boosting the immune system in combination with flavonoids. In general, lemons have anti-inflammatory, anti-infective, antibacterial and antiviral properties. In addition, vitamin C is an excellent ally against fatigue! Lemon also helps facilitate digestion. The citric acid it contains stimulates the secretion of bile by the liver.
Pomelo
Alkalizing, rich in vitamins and minerals, pomelo packs a host of health benefits.
Pomelo is rightly recommended in the “weight loss diet”: for an appreciable volume, it provides few calories, and the current varieties are easy to consume without added sugar! It offers a “safety net” of vitamin C for everyone: it can be consumed at any meal of the day. It effectively contributes to the intake of minerals and trace elements from food, especially by providing potassium, calcium and magnesium.
Its acidic and slightly bitter flavor stimulates digestive secretions and justifies serving it in the morning, at breakfast, or as an aperitif. Like other fresh fruits, pomelo maybe contribute to a healthy internal environment, thanks to its alkalizing properties that counterbalance the acidifying effects of other foods, such as meat, fish or grains. Contrary to what is sometimes believed, pomelo is not a decalcifier: on the contrary, the vitamin C in it improves the body’s use of dietary calcium.
Citrus fruits in general have anti-inflammatory properties. Their flavonoids inhibit the synthesis and activity of mediators involved in inflammation. These properties are especially useful against osteoarthritis and cardiovascular diseases. It prevents metabolic diseases. Two pomelos a day could lower cholesterol and triglyceride levels in the blood. Naringin, one of its flavonoids, may also help against diabetes. Injected into diabetic animals, it lowered blood glucose levels.
