Open your eyes to bright and promising citrus health benefits with this citrus nutrition guide, citrus cooking tips, a list of citrus fruits, and lots of healthy citrus recipes.
Is there nothing better than the bright taste, aroma and color of citrus fruits in your kitchen? Around the world, citrus fruits, grown in flowering citrus trees and shrubs such as oranges, pomelo, grapefruit, kumquat, lemons and limes, are among the most popular fruits due to their tangy taste and powerful array of nutrients. Originating in Southeast Asia in 4,000 BC, citrus fruits, part of the rue family, soon took the world by storm as they were cultivated and incorporated into the food culture of many countries. The American southern tradition of lemonade, along with Scottish marmalades, and North African preserved lemons are a few examples of how people have used their precious citrus fruits. Living in Ojai, California, I am surrounded by citrus trees and have 20 varieties of trees growing in my garden, from familiar Valencia oranges to more unusual types such as Pink Lemonade Lemons, Pixie Tangerines, Cara Cara Oranges and Oro Blanco Grapefruit. I use citrus fruits in my kitchen every day, for flavor and health.
Powerful Citrus Nutrition
Citrus fruits are most famous for their high vitamin C content—just one large orange provides 163% DV (Percent Daily Value, based on 2,000 calories per day.) Vitamin C is important for many body functions, including maintaining bones, teeth, muscles. skin, ligaments and blood vessels. acts as an antioxidant to fight harmful free radicals that can lead to disease, heal wounds and promote healthy immune function. In fact, 16th-century sailors discovered that if they fueled their ships with citrus fruits, they could avoid scurvy—a condition characterized by lethargy and spongy gums due to vitamin C deficiency—that occurred during long periods at sea.
But vitamin C isn’t the only nutrient you’ll glean from citrus fruits. Fruits are rich in essential vitamins and minerals, such as potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin and pantothenic acid, as well as fibers such as pectin and lignin, which are linked to heart PROTECTION. In addition, more than 170 different phytochemicals have been identified in citrus fruits, including monoterpenes, limonoids, flavonoids, and carotenoids, which have documented antioxidant, anti-inflammatory, immune-enhancing, and anticancer effects.
Citrus health bonus
Citrus consumption has been linked to protection against heart disease, stroke, arthritis, asthma, Alzheimer’s disease, cognitive decline, multiple sclerosis, age-related eye disease, ulcerative colitis and diabetes, according to a review of the science on citrus fruits and health. carried out by the Australian Research Agency, Commonwealth Scientific and Industrial Research. A high intake of citrus fruits is also associated with a 40 to 50 percent reduction in the risk of several cancers, including those of the esophagus, larynx, mouth, and stomach. The benefits of citrus fruits don’t stop there. These vibrant fruits contain high amounts of fiber, such as pectin and lignin as mentioned above, which support gut health. The fiber in citrus fruits serves as a prebiotic, a substance that is food for gut microbes, which can protect you from gut conditions like hemorrhoids, acid reflux, and diverticulitis. Citrus fruits are also low in calories but packed with nutrients, making this fruit a great choice if you want your calories or are trying to lose weight. Finally, citrus fruits have been shown to increase levels of citrate, a mineral that can deposit in the kidneys and cause kidney stones, in the urine. Excreting more and more citric acid in your urine over the long term can help reduce your risk of kidney stones. Looks like you just have another reason (or several) to start your day off right with citrus.
List of citrus fruits
There are many species of citrus, which is a genus of flowering shrubs and trees in the rue family Rutaceaeand within each species of citrus there are countless varieties.
Here is a list of citrus fruits:
- Citron
- Grapefruit
- Kumquat
- lemon Tree
- Limes
- Oranges (Tangerines, Sweet, Sumo, Moro or Blood)
- Knob
- Sudachi
- Tangelos
- Yuzo
5 Tips on How to Use Citrus + Citrus Recipes
With all the amazing health benefits that citrus fruits have to offer, why not try incorporating these fruits into your diet more often? Check out my five tips to increase your citrus intake and my favorite citrus recipes.
1. Make citrus infused water
Drinking water can get a little boring, but getting enough water is so important as it’s your drink of choice for hydration. One way to improve your water routine is by adding slices of citrus fruits such as oranges, limes, grapefruit and lemons. This simple addition adds flavor, visual delight and nutritional benefits. Start with my Lemon Lime Mint recipe.
2. Add citrus to Zest up Your Breakfast
Instead of feasting on a traditional Western-style, highly processed, sugar-laden breakfast, why not try including more plant-based foods such as whole grains and citrus fruits in your breakfast? Try adding citrus to a variety of traditional whole grain breakfast dishes like granola, waffles, toast, oatmeal or pancakes to reap the benefits of citrus.
3. 3. Make a sweet citrus treat
Adding some citrus juice or zest to baked goods and desserts is another great way to maximize your citrus intake. Plus, citrus juice and zest give roasts a delicious tangy flavor and nutritional bonus. Try orange, lemon, lime and grapefruit in breads, muffins, pancakes, waffles, cookies, bars, cakes and rolls.
4. Drizzle citrus juice over salads
Skip the bottled salad dressings and dressings at the market, which can be loaded with added sugars and refined ingredients, and make your own healthy lemon salad dressing at home with a splash of citrus juice and EVOO. You can use your light dressing as a healthy ingredient to add to all your salads, including greens, leafy greens, grains and pasta.
5. Blend citrus fruits into a Smoothie
A smoothie is a great option if you’re on the go and need an easy, nutrient-packed meal or snack. The beauty of a smoothie is that you can fill it with a variety of whole fruits and vegetables, even citrus fruits like oranges, tangerines, and grapefruit. Citrus fruits will give your smoothie a nice zing and provide plenty of nutrients as a side benefit. Just throw a whole fruit with the peel into your blender!
More citrus recipes
For more healthy citrus recipes, check out some of my favorites:
Image: Blood orange, Sharon Palmer, MSFS, RDN
Bibliographical references:
Link, R. (2020). Top 17 Citrus Fruits and Their Health Benefits Dr. Cekuri.
