With their vivid colors, juicy flesh and sweet, tangy flavors, citrus fruits appeal to people of all ages.
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But they’re also packed with nutrients your body needs.
Registered dietitian Julia Zumpano, RD, LD, explains what makes citrus fruits so healthy, and how to eat them to get the biggest bang for your nutritional buck.
Types of citrus fruits
All citrus fruits belong to the Rutaceae family of flowering plants. They have a juicy, often acidic flesh protected by a thick, bumpy rind. Natural oils in the rind give each type of citrus fruit a unique, zesty scent.
Popular citrus fruits include:
GrapefruitsLemonsLimesOrangesTangerinesYuzu
“You can buy citrus fruits year-round,” says Zumpano. “They’re one of the few fruits that are at their best in the winter months, when fresh berries and other fruits are harder to come by, and less flavorful.”
Eight citrus fruit benefits
In addition to being a tasty on-the-go snack, citrus fruits are chock-full of nutrients that benefit your body.
1. Support a strong immune system
Citrus fruits are some of the best natural sources of vitamin C, an essential nutrient that helps your body prevent and recover from illness and injury.
Vitamin C is a powerful antioxidant. That means it defends against free radicals that cause inflammation and cellular damage — both of which raise your risk of chronic illness.
Vitamin C also:
Bolsters your immune system to help you stay healthyHelps your body absorb ironHelps protect your visionSupports collagen growth, which helps with wound healing
Vitamin C is water-soluble, which means it leaves your body quickly. You need it every day. That’s where citrus fruits come in.
“You can get almost all of your recommended daily amount of vitamin C from a single orange or grapefruit,” says Zumpano.
2. May help prevent chronic illness
Citrus fruits are high in flavonoids and other plant compounds that have anti-inflammatory properties. Research suggests that flavonoids play an important role in preventing chronic diseases like cancer, obesity and nervous system disorders.
“Eating citrus doesn’t mean you won’t develop chronic conditions,” Zumpano clarifies. “But eating a nutritious diet that’s rich in vitamin C may reduce your oxidative stress levels and, as a result, reduce your risk of illness.”
3. Boost gut health
Citrus fruits are high in soluble and insoluble fiber, both of which are essential for maintaining a healthy microbiome and digestive tract. The more of the fruit you eat, the more fiber you get.
“The healthy bacteria in your gut feed on soluble fiber, which helps your digestive tract break down food and absorb nutrients,” explains Zumpano. “Insoluble fiber, on the other hand, bulks up your poop, which helps you stay regular and avoid constipation.”
A diet that’s rich in fiber also:
Fills you up, so you’re less likely to reach for snacksImproves cholesterol and blood sugar levels, protecting your heartSlows the absorption of fats in foods
Keep in mind that you need to eat the fruit to get the benefits of its high fiber content. Citrus juice won’t do the trick.
4. Protect your heart
Citrus fruits are foundational to the Mediterranean diet because they contain several nutrients that promote heart health:
Folate keeps plaque deposits from building up in your arteries (atherosclerosis).Flavonoids, like hesperidin and naringenin, ease inflammation in your blood vessels, helping lower blood pressure.Potassium helps keep your blood pressure in a healthy range and blunts some of the bad effects of too much sodium (salt). Potassium also helps your heart contract and pump blood.5. Provide a steady energy boost
Citrus fruits are low on the glycemic index (GI), making them a great option if you need a little extra energy during a busy day. It’s one of the reasons coaches and parents often hand out orange slices to young athletes.
“Because their natural sugars slowly enter your bloodstream, they provide a steady source of energy instead of a sugar spike and crash,” Zumpano explains. “Their low GI score also makes citrus fruits a great option for people with diabetes.”
6. Enhance your workout
In addition to providing a natural, slow-burning energy boost, citrus fruits are a favorite among athletes because they help keep you hydrated. In addition to citrus fruits having high water content, they are rich sources of potassium, which is an electrolyte.
“Electrolytes help your body maintain a healthy balance of fluids,” Zumpano adds. “So, oranges and other citrus fruits are a natural choice for a post-workout recovery.”
7. Help maintain a healthy weight
Eating citrus as part of a nutritious, balanced diet can be helpful for managing both your weight and appetite.
“Citrus fruits are low in calories and high in both water and fiber,” Zumpano says. “That combination helps you feel fuller, longer.”
Research suggests citrus is a smart snack for anyone who wants to achieve or maintain a healthy weight.
8. Prevent kidney stones
Eating some (but not all) types of citrus regularly can help lower your risk of kidney stones. The citric acid (citrate) and vitamin C found in oranges, lemons and limes can help neutralize acid in urine. That helps keep calcium-based kidney stones, which are the most common type, from forming.
But when it comes to kidney stone prevention, not all citrus is created equal.
“Some studies have found that eating grapefruit actually raises your risk,” Zumpano notes. “If you get kidney stones on a regular basis, it’s important to review your diet carefully with your provider.”
Incorporating citrus into your diet
Citrus fruits are tasty on their own, but you can also incorporate them into your diet by using them as an ingredient. Zumpano suggests adding these tangy treats to your daily routine by:
Including citrus wedges in saladsEating the fruit dried, either by itself or as a flavorful addition to teas, trail mix or granolaAdding the fruit, juice, zest or all three to baked goodsBlending citrus fruits into smoothies or adding them to a green juiceUsing fresh-squeezed citrus juice and zest as a base for dressings and sauces
Of course, sometimes, the simplest approach is best. You can get the maximum health benefit by eating the whole fruit.
Is there a wrong way to eat citrus? Not really, as long as you’re careful not to fill up on fruit juice.
“You don’t get the same amount of fiber and nutrients in juice that you do when you eat the fruit,” Zumpano stresses. “Even a fresh squeezed juice with pulp will only contain a little bit of fiber. And store-bought juice often contains added sugar, which increases calories.”
It’s common to add sugar to dried citrus, too. Zumpano recommends checking any processed food that contains fruit for added sugar before digging in.
Citrus allergy
Although rare, some people are allergic to citrus fruits.
“Your mouth or throat may tingle or feel numb soon after you eat an orange, grapefruit or other citrus fruit,” Zumpano says. “It may also cause your lips and gums to swell. If that happens, talk to your provider. A skin prick test can confirm you have a citrus allergy.”
It’s also possible to be allergic to a chemical in citrus rinds called limonene. This allergy causes a rash. You can avoid it by wearing gloves when preparing the fruit.
Final thoughts
In general, citrus fruits are some of the best fruits you can eat. From their pleasing aroma to their eye-catching rinds, these nutritional powerhouses are a feast for the senses.
To enjoy all the health benefits citrus fruits have to offer, eat as much of the fruit as you can, from the flesh and the juice to the zest from their fibrous rinds. It’s a simple and delicious way to brighten your day and boost your overall well-being.