Winter is on its way and there are many people who are quite prone to seasonal diseases. If you are one of those who get sick frequently in the season, this article will tell you the importance of consuming Vitamin C, especially in Winters. You must aware that citrus fruits like oranges, lemons, tangerines, limes, and grapefruit are good source of immune-boosting vitamin C, which is why a lot of people reach to these fruits during cold season to avoid getting trapped in the seasonal diseases. These juicy and colorful fruits are packed with good-for-you nutrients, not to mention flavor, making them a great addition to a healthy diet. Here are some reasons why you should be adding more citrus to your diet daily.
Good for your heart
As most of you are not aware of the fact that citrus contains flavonoids, plant compounds that may promote heart health. In a study, the researchers have come up with a result revealing that antioxidant-rich red grapefruit helped patients who had undergone bypass surgery in lower down LDL cholesterol as well as triglyceride levels. They have also found that Vitamin C has also been linked to reduced risk of heart disease. However, if you're taking cholesterol-lowering statins, you may asked to skip grapefruit, which may interfere with these medications.
Good source of fiber
It is recommended that women should aim to consume about 25 grams of fiber per day, and citrus can help you meet that goal. For a better sense, one orange gives around 2.3 grams of fiber, while a tangerine offers 1.6 grams. What’s more, about two-third of the fiber in citrus fruit is soluble fiber, which has been linked to lower cholesterol and helps regulate glucose levels. The remaining fiber in citrus is insoluble, which adds bulk to our digestive system and helps keep us regular. All the experts or dietitians make sure to add some citrus fruits to their patients who are seeking them to lose weight.
Good source for reducing weight
Citrus delivers tons of juicy flavor with little to no fat, sodium, or calories (an orange has just 45), making them extremely diet-friendly. What's more, research has linked low vitamin C blood levels to higher BMIs, waist circumference, and body fat percentage.To start incorporating more citrus into your diet, experts recommend juice, fish, or a salad to instantly boost the flavor and try turning the juice into the base for a dressing or sauce. If all these fail, you can always put a few lemon slices in your water to give it some subtle flavor.
Good source for treating cold and runny nose
It's no secret that citrus delivers a healthy dose of vitamin C (51 mg in an orange, 38 mg in a grapefruit, and 30 mg in a lemon). And while vitamin C can't prevent colds, research suggests it might reduce the duration and severity of them, spokesperson for the Academy of Nutrition and Dietetics. Studies show that the vitamin could help shorten the duration of your symptoms by about a day—which can make a big difference when you're feeling unwell.
Rich in Nutrients
Adding citrus to your plate may help you get more out of other foods you consume. Vitamin C boosts the viability of the catechins and the healthy antioxidants in green tea. Citrus can also help your body absorb iron, a mineral that's important for the immune system and helps your body produce red blood cells. Teaming citrus with iron-rich foods like leafy greens, fish, poultry, and meat is the best way to maximize their nutritional benefits.
Like cucumbers, watermelon, and tomatoes, citrus fruits have a high water content (oranges are 87% water and grapefruits are 88%). Eating plenty of water-rich foods such as citrus can help you stay hydrated, which is important for quenching your thirst as well as helping you consume enough fluids throughout the day to prevent dehydration and help the body's systems function properly. Another benefit? Water-rich foods are filling, but low in calories. The Institute of Medicine recommends women aim for 91 ounces a day and men aim for 125 ounces a day.
Good for your skin
Another reason to eat plenty of vitamin C? You must have read articles on how Vitamin C is good for your skin. Well here we are going to explain it why? Vitamin C plays a role in collagen production, which leads some experts to believe it can help keep skin looking supple and smooth. More research on the topic is needed, but a 2007 study published in the American Journal of Clinical Nutrition found that participants who ate lots of vitamin C superfoods were less likely to have wrinkles and dry skin than those who did not.
In a nutshell, citrus fruits are very beneficial to human body, so after reading all the surprising benefits of consuming citrus fruits, you should start adding one citrus fruit to your daily diet in order to stay healthy all season long. Therefore, stay healthy and tell others about the benefits of citrus fruits.From the Web