Abstract

The citrus fruits are known to provide a tremendous amount of health benefits. The citrus fruits are the most famous category of fruits. Apart from being famous these fruits are also having many great effects on the body. The citrus fruits are known for their fairly thick skin and pulpy flesh that is divided into segments. The flavours provided by these citrus fruits are valued for the preparation of various cuisines. So, in this article we will discuss more and more about citrus fruits, their benefits and what nutritional value they have.

Introduction

Citrus fruits include many types of fruits like lemons, lime, grapefruit and a wide variety of oranges. Fruits in the citrus family grow on evergreen trees and shrubs. As mentioned before they have rich pulp and are divided in the segments. Like most of the whole foods, citrus fruits also contain an impressive list of essential nutrients that includes carbohydrates, potassium, folate, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and variety of phytochemicals. In addition, these fruits do not have any type of fat or sodium and are free from cholesterol as they have originated from the plants.The main energy yielding nutrient in citrus fruits is carbohydrate in the form of sugar viz. Fructose, glucose and sucrose as well as citric acid that helps in providing a small amount of energy. They mostly contain vitamin C.

As now we know the basic benefits of citrus fruits, moving further we will discuss some specific properties of citrus fruits and how they help in maintaining the health of the body.

Benefits of Citrus Fruits

1. The citric fruits are the source of vitamin C and vitamin C is known to help in the absorption of iron from the plant based food. 
2. The fruits are the rich source of potassium and potassium is an essential mineral which helps in maintaining the fluid and electrolytes in the body. If you are potassium deficient then you may suffer from symptoms like fatigue, irritability and high blood pressure. The citrus fruits which are rich in potassium include kiwi fruit, pomegranate and oranges. They help in dehydration caused by chronic diarrhoea, vomiting and excessive sweating. 
3. Citrus fruits also contain non- scratch polysaccharides, commonly known as dietary fibre, which is a complex carbohydrate with important health benefits. The predominant type of fibre in citrus is pectin, making up 65 to 70 percent of the total fibre. The remaining fibre is in the form of cellulose, hemicellulose and trace amounts of gums. Citrus also contains lignin, a fibre like component. In the body, dietary fibre holds water soluble nutrients in a gel matrix which delays gastric emptying and slows digestion and absorption. It helps to prevent a surge in blood glucose levels and regulates body weight. 

The benefits of citrus fruits do not end here, they are having many more benefits

There is a very famous quote about citrus fruits “The more you know about them the more you crave for them” And that’s exactly what happens, when we know about their taste and how juicy and tasty they are we always prefer them instead of any other category of fruits. Now moving further let’s enlighten ourselves with some other benefits of the citrus fruits.

More Benefits of Citrus Fruits

1. Citrus fruits are well known to have several advantages and one of them is being an antioxidant. The free oxidants in the body are responsible for cancer and many types of autoimmune diseases where the body starts killing its own healthy cells. So, intake of citrus fruits flushes out these oxidants and helps in cleansing the body.
2. With health benefits the citrus fruits are also having certain beauty benefits. As there is presence of vitamin C in citrus fruit, it helps in giving a cleansing effect.plus due to their peculiar scent they have a unique place in aromatherapy as well. Citrus fruits are known to remove the dead cells over the skin if applied locally. They also help in preserving the skin appearance and diminish pigmentation.
3. Talking about beauty benefits they have great results in fighting with dandruff too. As they remove dandruff they help in strengthening the hairs from root and prevent hair fall especially associated with dandruff.
4. The citrus fruits are very well known for promoting weight loss in females as well as in males. Citrus fruits like lemon are very popular to aid in weight loss and also give very fantastic results.
5. Now speaking of nutrition, as we all know that citrus fruits are the huge source of vitamin C and as well as other nutrients like vitamin A, Vitamin B6, calcium, potassium, folate, magnesium and manganese.
6. They also help in maintaining an adequate amount of high density lipoproteins and reduce the quantity of low density lipoproteins.
7. The next amazing fact about the citrus fruits is they are almost fat free. That means when you consume citrus fruits you consume almost zero percent of the fat. Even some studies done in 2015 looked over the lifestyle and diet of certain people and have noticed that the people with limited intake of citrus fruits have experienced weight loss.
8. In certain japanese studies, it has been mentioned that people who were having citrus fruits mostly have lower rates of heart diseases and stroke. The heart health markers are also increased by intake of citrus fruits. It is mostly due to the presence of naringin, which is kept under the category of antioxidant.

Conclusion

Citrus fruits are boon but only when their intake is in controlled quantity. If you have citrus fruits in excess quantity then they can bring certain disturbance in your system as well. But apart from this fact the citrus fruits are having the aforementioned benefits and they are a really good source of vitamin C which no doubt boosts immunity. So, cutting citrus fruits off your diet is also not an option. If your body is completely healthy then you can have citrus fruits due their peak season and they will give you all amazing effects they have. In Ayurveda it is clearly mentioned that your diet should include all types of rasas and the intake of food should be according to the season going on. That's how you can keep yourself healthy throughout your life. In case of any query kindly visit www.PlanetAyurveda.com