Health Benefits Of Citrus

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21 Amazing Benefits Of Citrus Fruits For Skin, Hair, And Health Consuming citrus fruits for skin benefits is a great idea. These fruits also help improve hair and overall health too. Let's find out more here. Read on.

They can guard against digestive cancers
A 2017 review paper in Frontiers in Pharmacology analyzing 22 studies of citrus found that the research strongly suggests the fruit may help fight cancer. “Citrus fruit tends to show more significant protection against cancers of the digestive tract, including mouth, esophageal, stomach and colon cancers, compared to other fruits,” says Caspero. “The vitamin C, carotenoids and flavonoids in fruits and veggies, including oranges, have a synergistic relationship in helping to prevent cancer.”

Low Glycemic Index
Citrus fruits have relatively low glycemic index scores on the 100-point scale. In other words, citrus fruits won’t spike your blood sugar as much as other foods.

One orange, for example, has a glycemic index score of 43. For comparison, watermelon has a score of 76.9 So, the sugar from citrus fruit slowly releases into your bloodstream, offering you a steady feeling of energy without a crash later on.

Good for Your Heart
Citrus contains flavonoids, plant compounds that may promote heart health. In a review published in 2019 in Oxidative Medicine and Cellular Longevity, researchers found that flavonoids protect against heart disease by reducing inflammation and providing other health benefits.6
Research has been mixed on the role of vitamin C in human heart health. Still, vitamin C is an antioxidant that can potentially reduce the risk of atherosclerosis, according to a study published in 2020 in Heart. Atherosclerosis is plaque buildup in the artery walls.

In addition to vitamin C, citrus fruits are good sources of other vitamins and heart-healthy nutrients, such as folate and potassium. Also, the researchers found that certain metabolites, substances created when your body breaks down citrus, may reduce the risk of heart disease.

A Good Source of Fiber
You should aim to consume about 28 grams of fiber daily. Citrus fruits can help you meet that goal. Fiber-packed foods, like citrus fruits, also help you feel full longer than less-fibrous foods, making them excellent snacks for weight loss.

One orange serves up 2.4 grams of fiber, while a large tangerine has 2.1 grams. What’s more, about 65% to 70% of the fiber in citrus fruits is pectin, a soluble fiber. Soluble fiber helps lower cholesterol and regulate blood sugar.

The remaining fiber in citrus fruits is insoluble. Insoluble fiber adds bulk to your digestive system and keeps your bowel movements regular.2