Health Benefits - Fruit
Oranges and Lemons
We already know that citrus (think: oranges, lemons, tangerines, limes, and grapefruit) is an excellent source of immune-boosting vitamin C—which is why so many people reach for these fruits during cold and flu season. But citrus offers many other impressive health benefits, as well, and is a valuable addition to the Mediterranean diet.
They’re a good source of fibre. About two-thirds of the fibre in citrus fruit is soluble fire, which has been linked to lower cholesterol and helps regulate glucose levels.
They're good for your heart: Citrus contains flavonoids, plant compounds that promote heart health. Vitamin C has also been linked to a reduced risk of heart disease.
They have a low glycaemic index: Citrus fruits have relatively low glycaemic index meaning they won’t spike your blood sugar as much as some other foods. This means the glucose in citrus fruit is released into your bloodstream slowly, offering you a steady feeling of energy—without a crash later on.
They may help shorten colds: It's no secret that citrus delivers a healthy dose of vitamin C (51 mg in an orange, 38 mg in a grapefruit, and 30 mg in a lemon). And while vitamin C can't prevent colds, research suggests it might reduce the duration and severity of them.
They’re packed with potassium: When you hear "potassium," you probably think of bananas. But citrus is also a great source of this mineral, which is important for fluid regulation, mineral balance, and muscle contraction. Potassium also works to counter-regulate the amount of salt in your diet by helping your body flush out sodium. By eating plenty of potassium-rich foods, you can help lower your risk of stroke, as well as reduce your risk of heart disease.
They may help you better absorb other nutrients: Adding citrus to your plate may help you get more out of other foods you consume. Vitamin C boosts the viability of the catechins, the healthy antioxidants in green tea. Citrus can also help your body absorb iron, a mineral that's important for the immune system and helps your body produce red blood cells.
They're hydrating: Citrus fruits have high water content. Eating plenty of water-rich foods such as citrus can help you stay hydrated.
They’re a weight loss staple: Citrus delivers tons of juicy flavour with little to no fat, sodium, or calories, making them extremely diet-friendly.