The Benefits of Citrus

When it comes to our citrus intake, we’re inclined to narrow down the perks to a combatant against colds and influenza, when in fact, a regular addition of citrus fruits can assist you in so much more.

At Zone Fitness, we’re all for utilising something to the best of its capabilities; be it a certain muscle group or in this case, a certain food group. Which is why we know it’s important to recognise foods for what they really are and to understand how they impact your overall quality of life.

Citrus is a group referring to the following fruits; lemons, limes, grapefruit, mandarin oranges, tangerines, clementine’s, blood oranges and the like. Not only has citrus fruit consumption been linked to the reduced risk of stomach cancer but, Grapefruit can also reportedly be used to lower blood pressure. Peels of citrus fruits can also be used as a facial cleanser – so there are many ways that citrus is useful to us all, above and beyond their stereotypical defense against influenza.

Studies have shown that these fiber-rich foods (especially grapefruit) may even contribute to appetite control while also aiding in weight loss. This along with the fact that the foods are low in calories means a win-win for you and your diet. Not only is citrus available all year round but it also tastes great in winter, when many other foods lose their flavours.

There is an aromatic compound found in citrus by the name linalool that is said to alter blood chemistry and gene activity in animal testing studies. This proved that inhaling linalool decreased the activity of more than 100 genes that usually activate in stressful situations. According to another Japanese study, eating Satsuma Mandarin (a common seedless variant of the Mandarin Orange) hinders cancer development.

With the risk of a stroke, flavanone which is made available to the system through oranges and grapefruit juice, is said to lower the risk of strokes. In accordance with another study, grapefruit juice also slows the metabolism of medication, and a slower release means a longer run of efficacy which could allow a lower dosage of the same medication. Citrus flavonoids are also antioxidants that can neutralize free radicals and may protect against heart disease.

Studies have shown that citrus flavonoids may improve blood flow through coronary arteries, decrease the ability of arteries to form blood clots and prevent the oxidation of LDL cholesterol, which is the primary instigator of in the formation of artery plaques.

Another thing to bear in mind is that the Vitamin C in citrus fruit strongly enhances the absorption of iron in food. Vitamin C binds to iron in the digestive tract and the iron-vitamin C complex is absorbed together. This is good news for those who struggle to absorb iron and suffer from the result of the deficiency. Vitamin C is also a powerful antioxidant and protects the body from damaging free radicals. Vitamin C It is also required for the synthesis of collagen, which helps wounds heal and helps hold blood vessels, tendons, ligaments and bone together.

All in all, it seems that a healthy intake of citrus has long-lasting benefits as well as the instant gratification of full flavours, textures and freshness. And while citrus will only add to the quality of your life, you should not rely solely on one food group as this allows other deficiencies to develop as a result of your un-inclusive diet. Add citrus to your already balanced diet and reap the full benefits of healthy living!