With their vivid colors, juicy flesh and sweet, tangy flavors, citrus fruits appeal to people of all ages.<\/p>\n
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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy<\/a><\/p>\n But they\u2019re also packed with nutrients your body needs.<\/p>\n Registered dietitian Julia Zumpano, RD, LD<\/a>, explains what makes citrus fruits so healthy, and how to eat them to get the biggest bang for your nutritional buck.<\/p>\n Types of citrus fruits<\/p>\n 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.<\/p>\n Popular citrus fruits include:<\/p>\n GrapefruitsLemonsLimesOrangesTangerinesYuzu<\/p>\n \u201cYou can buy citrus fruits year-round,\u201d says Zumpano. \u201cThey\u2019re 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.\u201d<\/p>\n Eight citrus fruit benefits<\/p>\n In addition to being a tasty on-the-go snack, citrus fruits are chock-full of nutrients that benefit your body.<\/p>\n 1. Support a strong immune system<\/p>\n Citrus fruits are some of the best natural sources of vitamin C<\/a>, an essential nutrient that helps your body prevent and recover from illness and injury.<\/p>\n Vitamin C is a powerful antioxidant<\/a>. That means it defends against free radicals that cause inflammation and cellular damage \u2014 both of which raise your risk of chronic illness.<\/p>\n Vitamin C<\/a> also:<\/p>\n Bolsters your immune system to help you stay healthyHelps your body absorb iron<\/a>Helps protect your visionSupports collagen growth, which helps with wound healing<\/p>\n Vitamin C is water-soluble<\/a>, which means it leaves your body quickly. You need it every day. That\u2019s where citrus fruits come in.<\/p>\n \u201cYou can get almost all of your recommended daily amount of vitamin C from a single orange or grapefruit,\u201d says Zumpano.<\/p>\n 2. May help prevent chronic illness<\/p>\n Citrus fruits are high in flavonoids<\/a> and other plant compounds that have anti-inflammatory properties. Research<\/a> suggests that flavonoids play an important role in preventing chronic diseases like cancer, obesity and nervous system disorders.<\/p>\n \u201cEating citrus doesn\u2019t mean you won\u2019t develop chronic conditions,\u201d Zumpano clarifies. \u201cBut eating a nutritious diet that\u2019s rich in vitamin C may reduce your oxidative stress levels and, as a result, reduce your risk of illness.\u201d<\/p>\n 3. Boost gut health<\/p>\n Citrus fruits are high in soluble and insoluble fiber<\/a>, both of which are essential for maintaining a healthy microbiome<\/a> and digestive tract. The more of the fruit you eat, the more fiber you get.<\/p>\n \u201cThe healthy bacteria in your gut feed on soluble fiber, which helps your digestive tract break down food and absorb nutrients,\u201d explains Zumpano. \u201cInsoluble fiber, on the other hand, bulks up your poop, which helps you stay regular and avoid constipation.\u201d<\/p>\n A diet that\u2019s rich in fiber<\/a> also:<\/p>\n Fills you up, so you\u2019re less likely to reach for snacksImproves cholesterol and blood sugar levels, protecting your heartSlows the absorption of fats in foods<\/p>\n Keep in mind that you need to eat the fruit to get the benefits of its high fiber content. Citrus juice won\u2019t do the trick.<\/p>\n 4. Protect your heart<\/p>\n Citrus fruits are foundational to the Mediterranean diet<\/a> because they contain several nutrients that promote heart health:<\/p>\n Folate<\/a> 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<\/a> 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<\/p>\n Citrus fruits are low on the glycemic index<\/a> (GI), making them a great option if you need a little extra energy during a busy day. It\u2019s one of the reasons coaches and parents often hand out orange slices to young athletes.<\/p>\n \u201cBecause their natural sugars slowly enter your bloodstream, they provide a steady source of energy instead of a sugar spike and crash,\u201d Zumpano explains. \u201cTheir low GI score also makes citrus fruits a great option for people with diabetes<\/a>.\u201d<\/p>\n 6. Enhance your workout<\/p>\n 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<\/a>.<\/p>\n \u201cElectrolytes help your body maintain a healthy balance of fluids,\u201d Zumpano adds. \u201cSo, oranges and other citrus fruits are a natural choice for a post-workout recovery.\u201d<\/p>\n 7. Help maintain a healthy weight<\/p>\n Eating citrus as part of a nutritious, balanced diet can be helpful for managing both your weight and appetite.<\/p>\n \u201cCitrus fruits are low in calories and high in both water and fiber,\u201d Zumpano says. \u201cThat combination helps you feel fuller, longer.\u201d<\/p>\n Research<\/a> suggests citrus is a smart snack for anyone who wants to achieve or maintain a healthy weight.<\/p>\n 8. Prevent kidney stones<\/p>\n Eating some (but not all) types of citrus regularly can help lower your risk of kidney stones<\/a>. 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.<\/p>\n But when it comes to kidney stone prevention, not all citrus is created equal.<\/p>\n \u201cSome studies<\/a> have found that eating grapefruit actually raises your risk,\u201d Zumpano notes. \u201cIf you get kidney stones on a regular basis, it\u2019s important to review your diet carefully with your provider.\u201d<\/p>\n Incorporating citrus into your diet<\/p>\n 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:<\/p>\n 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<\/p>\n Of course, sometimes, the simplest approach is best. You can get the maximum health benefit by eating the whole fruit.<\/p>\n