Benefits of Citrus Fruit for Health, Minimizing the Risk of Cancer to Prevent Premature Aging

Citrus is actually the clan for fruits such as lemons, limes, oranges, grapefruit, and various other oranges. Citrus fruits are excellent sources of antioxidants, vitamins and nutrients. Includes vitamin C, fiber, folate and potassium.

Citrus Fruit and its Nutritional Content

Citrus is the name for a group of fruits that belong to the citreae family. Just like other types of fruits, citrus has a number of important benefits for our bodies. This is none other than due to the role of a number of substances in it, namely: Fiber, Vitamin B, Vitamin C, Phosphorus, Potassium, Copper and Magnesium.

In addition, this fruit is rich in natural compounds including more than 60 types of flavonoids and carotenoids that have various health benefits, including anti-inflammatory and antioxidant effects.

Benefits of Citrus Fruit for Body Health

Research has shown that citrus fruit nutrition protects us from chronic conditions including cancer, heart disease, and can support brain health, as well as reduce the risk of kidney stones.

Here are the benefits of citrus fruits for health.

1. Helps Maintain Weight

For those of you who want to lose weight or just maintain the ideal body weight you currently have, consuming citrus fruits is one natural way that is quite effective. The reason is, this fruit contains very few calories.

Here's the proof:
  • Grapefruit contains only 73.6 calories
  • Limes contain only 20.1 calories

Not only that, the fiber content in citrus fruit will produce a longer full effect. Thus, the frequency of eating becomes more controlled which is important when we talk about how to lose weight or maintain an ideal body weight.

A 2015 study tried to analyze the effectiveness of citrus fruit in weight loss. The result, those who regularly eat the fruit experience a significant weight loss.

2. Minimizing Cancer Risk

Researchers from Harvard found that citrus contains components such as flavonoids, folate, carotenoids, and vitamin C that can significantly reduce the risk of esophageal cancer. Vitamin C and flavonoids are also considered to have antiangiogenic properties, which prevent the formation of new blood vessels that help spread cancer cells to other areas of the body.

The risk of developing epithelial ovarian cancer is also lower in women who regularly consume this fruit, thanks to the role of flavanone antioxidant compounds that it also has. Meanwhile, according to the American Cancer Society, citrus fruits are very helpful in lowering the risk of stomach cancer.

3. Protect the Brain

The next benefit of citrus fruit is to protect the brain and prevent it from a number of neurodegenerative diseases such as Parkinson's and Alzheimer's. This is again thanks to the role of the flavonoid compounds in the fruit.

A 2017 study published by the British Journal of Nutrition surveyed more than 13,000 elderly Japanese and found that those who ate one serving of citrus fruit daily were 23 percent less likely to develop dementia than those who ate it twice a week or less.

4. Maintain a Healthy Digestive System

The first benefit is maintaining a healthy digestive system. This is because citrus contains substances in the form of fiber. There have been many studies that prove how important the role of fiber is in caring for the health of the digestive organs, especially the intestines.

Lack of fiber intake inevitably triggers digestive disorders, namely constipation, aka difficulty defecating.

5. Strengthens the Immune System

Eating citrus fruits regularly is also nutritious for strengthening the immune system. The reason is, the fruit contains vitamin C. According to research, this type of vitamin is proven to increase endurance.

However, it is not only vitamin C that makes this fruit useful for increasing endurance. A number of other compounds it contains also play an active role in increasing immunity, namely flavonoids and carotenoids.

6. Preventing Kidney Stone Disease

Mineral concentrations in urine that exceed normal limits can lead to the formation of kidney stones, or mineral crystals which as a result can cause pain, especially when urinating. However, there are also types of kidney stones that are caused by low levels of citrate in the urine.

Medical experts also say that consuming citrus can increase citrate levels in the urine so that the risk of developing these stones can be minimized. A study in 2014 also found that kidney stones were more common in people who ate less citrus fruit.

7. Helps Absorption of Iron

The high levels of vitamin C in citrus fruits make them effective in helping the absorption of nutrients, in this case iron. This is especially true for those of you whose iron intake is more from vegetables than meat.

The reason is, iron that comes from vegetables is indeed more difficult to absorb by the body than iron from meat. Therefore, the body needs the "help" of vitamin C. According to medical experts, vitamin C helps the process of absorption of iron 5 to 6 times higher.

8. Caring for Heart Health

A study found that people who eat higher amounts of these fruits have a lower risk of heart disease and stroke. Additionally, a 2017 review suggests that grapefruit is associated with lowered systolic blood pressure. This is of course good considering high blood pressure triggers heart problems.

Several compounds in citrus fruits such as soluble fiber and flavonoids can lower levels of LDL fat, aka "bad" cholesterol, and conversely, increase levels of HDL fat, aka "good" cholesterol. As we know, cholesterol is also a major factor in disruption of heart function to trigger dangerous heart disease.

9. Maintain Eye Health

We already know that citrus fruits are rich in vitamin C. The presence of this vitamin content also results in the benefits of citrus fruits for maintaining eye health. It is important for you to know that this vitamin not only helps maintain healthy eye blood vessels, but also reduces the risk of eye problems with medical problems, including cataracts and macular degeneration, which are often the main causes of blindness in people aged 55 years and over.

10. Stay hydrated

Citrus is a group of fruits that have a very high water content. In fact, 90 percent of the fruit's content consists of water. The abundance of water content makes this fruit useful for filling your body's fluid intake so you avoid dehydration. Keeping the body hydrated is of course important so that the body can perform its functions optimally.

11. Caring for Skin Health

When it comes to skin, the benefits of citrus fruits are enormous. Yes, this fruit contains vitamin C and other antioxidant compounds that are effective in treating skin cells and protecting them from free radical damage. The positive impact of citrus fruit on the skin, namely: Prevent premature aging, remove dead skin cells and Minimize skin pigmentation Protects skin from the dangers of UV rays

12. Caring for the Health and Strength of Hair

Having healthy and strong hair is certainly the dream of many people, and you are one of them. Well, another benefit of citrus fruit is to care for the health and strength of the hair.

The content of vitamin C in this fruit stimulates collagen production. Collagen is what then plays a role in strengthening hair so that it stays healthy and doesn't fall out. Meanwhile, the natural acid content in this fruit is said to be effective in overcoming common hair problems, namely dandruff.

Behind the benefits you can get, unfortunately citrus fruits also have a number of negative effects, especially if you consume them excessively. The negative impacts are as follows:

This fruit contains a fairly high amount of acid. On that basis, consuming too much of it can erode tooth enamel so that the risk of developing cavities is even greater.

Interaction with a number of drugs.
The content of a chemical compound called furanocoumarin in one of the citrus varieties, namely grapefruit, can affect the effectiveness of a number of drugs such as cholesterol-lowering drugs, antihypertensive drugs, immunosuppressants, benzodiazepines, and Buspar.

Therefore, you should not consume these fruits in excess. Meanwhile, if you are currently taking any of the drugs mentioned earlier, you should first consult with your doctor if you want to eat this citrus fruit.

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