You must have heard this sentence: One apple a day, the doctor is away from me. But what about oranges? Citrus fruits – including lemons, oranges, grapefruit, grapefruit, oranges and kumquats – are excellent sources of antioxidants, vitamins, dietary fiber, potassium and other nutrients.
Vandana Sheth, a spokesperson for the American Society for Nutrition and Diet, said: “Research shows that citrus fruits contain nutrients that protect us from chronic diseases, including cancer and heart disease, and help promote brain health. Reduce the risk of kidney stones.” According to a recent report on the US Preventive Journal website, the study proved that citrus fruits have ten health benefits.
1. Promote brain health
Antioxidant flavonoids, which are rich in citrus fruits, help improve brain health and reduce the risk of neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.
The study found that people who ate citrus fruits a day were 23% less likely to develop dementia than those who ate citrus fruits twice or less a week.
2. Reduce the risk of kidney stones
The concentration of minerals in the urine is higher than normal, and the urine is easily crystallized, leading to the formation of kidney stones. The study found that kidney stones are more common in people with less citrus fruit intake.
3. Help to lose weight
A citrus fruit contains about 4 grams of fiber. Oranges and grapefruits help stabilize blood sugar, keeping you feeling full for a long time and helping to lose weight.
4. Protect the heart
The study found that people who underwent coronary artery bypass surgery had a lower level of low-density lipoprotein cholesterol and triglyceride after one month of eating one grapefruit.
Many chemicals in citrus fruits can reduce the incidence of inflammation that is harmful to the heart, and they contain fibers that help lower LDL cholesterol levels.
Citrus fruits are an important source of folic acid, folic acid reduces levels of homocysteine, and an increase in homocysteine levels has been shown to increase the risk of heart disease.
Need to be reminded that grapefruit will interact with some drugs, including drugs that treat high blood pressure, high cholesterol and depression. Therefore, do not eat grapefruit when taking these medicines.
5. Prevention of digestive system cancer
Studies have shown that citrus fruits help fight cancer. Compared with other fruits, citrus fruits have more preventive effects on digestive tract cancers, including oral cancer, esophageal cancer, stomach cancer and colon cancer.
6. Promote the absorption of iron
Citrus fruits are rich in vitamin C, which helps the body absorb iron better.
7. Keep your body hydrated
When you are thirsty, your first reaction is to get a bottle of water. In fact, about a quarter of the water we consume comes from the food we eat, and 90% of the oranges are water.
8. Support the immune system
Oranges are rich in vitamin C and help reduce free radical damage to DNA. Studies have shown that vitamin C can reduce the duration and severity of a cold, so it is important to eat a little citrus fruit every day.
9. Reduce wrinkles
According to a study published in the American Journal of Clinical Nutrition, wrinkles are rare in women who consume more vitamin C. This is because vitamin C promotes the production of collagen, a protein that helps keep the skin smooth and soft; vitamin C prevents the loss of collagen and helps reduce wrinkles.
10. Eliminate edema
Eat 1 orange or grapefruit every morning and the potassium intake will reach one tenth of the daily recommended amount. Potassium ions help to remove excess sodium from the body, which reduces edema.