Benefits of citrus fruits

Citrus fruits are widely known for their vitamin C content. But did you know that they have an impressive list of other benefits as well?

Citrus boasts with glycaemic (glucose) and non-glycaemic (fibre) carbohydrate, potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals. Let’s take a closer look at the benefits citrus fruits have to offer:

1. Carbohydrate
The main energy-yielding nutrient in citrus is carbohydrate; which provides energy for your muscles, brain and nervous system to perform at your best. Eating enough carbohydrate before, during and after exercise helps to maintain energy levels, delay fatigue during exercise and aid the recovery process.

2. Soluble fibre
Citrus fruits also contain non-starch polysaccharides (NSP), known as fibre. This specific type of fibre holds water-soluble nutrients in a gel matrix which delays gastric emptying and slows digestion and absorption. This promotes the feeling of satiety, essentially keeping you fuller for longer while also keeping blood glucose levels stable. The fibre also helps to lower blood cholesterol.

3. Vitamin C (ascorbic acid):
This essential water-soluble vitamin, plays a key role in the formation of collagen, a primary component of much of the connective tissue in the body. Adequate collagen synthesis is essential for strong ligaments, tendons, dentin, skin, blood vessels and bones, and for wound healing and tissue repair. Vitamin C also aids the absorption of iron from foods, acts as an antioxidant and has been reported to reduce the length and severity of cold and flu symptoms.

3. Folate
This water-soluble vitamin is essential for new cell production and growth. It aids the production of DNA and ribonucleic acid (RNA) and mature red blood cells, ultimately preventing anaemia.

4. Potassium
This electrolyte plays a role in transmitting nerve impulses to muscles, in muscle contraction and in the maintenance of normal blood pressure and works to maintain water and acid balance. The daily requirement of potassium is +/- 2 000 mg. One medium orange provides 235mg and one 225 ml glass of orange juice provides approximately 500 mg of potassium.

5. Phytochemicals
Naturally occurring compounds found in plants have multiple physiological effects and may be protective against various chronic diseases, like cancer and heart disease.

5. Phytochemicals
Naturally occurring compounds found in plants have multiple physiological effects and may be protective against various chronic diseases, like cancer and heart disease.

Ideas to increase your citrus intake

• Jazz up your fruit salad by adding orange slices to your fruits like mango and strawberries.
• Enjoy fresh oranges as a snack, for example with some plain yogurt.
• Make delicious, zesty vegetables by tossing roasting vegetables like broccoli, cauliflower and zucchini in some olive oil and grating some lemon zest on top before roasting in the oven.
• Make water interesting by adding some citrus wedges to it.
• Toss some chopped oranges or grapefruit into a savory salad (for example a tuna or chickpea salad) to add a great tangy flavor with added nutrients.
• Try some citrus infused meat recipes, for example lemon chicken dishes or lemon-infused fish recipes.
• Try making orange popsicles by dissolving gelatin into orange juice and water, and pour into Popsicle molds or small plastic drinking cups. Freeze until hard.