What do oranges, lemons, grapefruits, limes and tangerines have in common, besides all being members of the citrus fruit family? These fruits are widely cultivated and consumed all over the world for their pleasant taste and health benefits. They are loaded with minerals, phytochemicals, dietary fiber, and vitamins, particularly vitamin C and folate.
Eating citrus can displace sugary processed desserts made with oil and white flour, so that reason alone provides protection. Most of the health benefits associated with citrus fruits are related to the wide range of phytochemicals present in these fruits. Phytochemicals are naturally occurring compounds found exclusively in plants; these compounds exert a wide range of protective effect on various organs in the body, including the heart. Credible evidence exists that supports the protective effect of citrus fruits against several disease conditions.
Numerous studies have demonstrated that the more citrus fruits a person consumes, the lower his chances of developing certain types of cancer, including pancreatic, prostate, stomach, and esophageal cancers. Another study published in the Journal of Epidemiology shows that frequent consumption of citrus fruits diminishes heart disease risk. A 2016 study reveals that long-term intake of dietary vitamin C abundant in citrus fruits decreases the odds of having cataracts. Data from a 2017 study suggests that citrus fruits also plays a beneficial role in the prevention and management of type 2 diabetes. Individuals with high intake of citrus fruits were less prone to suffer from stroke compared to persons with little or no intake of these types of fruits, according to a 2012 study.
The results of these studies provide evidence that support the protective effect of citrus fruits against different chronic diseases. Type 2 diabetes, cardiovascular disorders, and stroke kills more than 15 million people every year. Citrus fruits supply the body with many nutrients needed to fight off these diseases. Although not everyone can tolerate citrus fruits due to food allergies or the rare tendency of some people to suffer musculoskeletal pain from citrus, eating unprocessed citrus can protect health far better than can a diet rich in processed foods. One way to lessen your chances of developing chronic diseases, such as stroke, cardiovascular disease, and type 2 diabetes, is by eating citrus fruits regularly.
Additional Information:
(1) Citrus Fruit Intake and Pancreatic Cancer Risk: a Quantitative Systematic Review
(2) What Are the Health Benefits of Citrus Fruits
(3) Search on DrCarney.com for Citrus