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 12 Reasons to Eat More Citrus Fruits

  Last Updated : Oct 25,2018






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12 Reasons to Eat More Citrus Fruits + Healthy Recipes

Citrus fruits encompass a range of tangy and refreshing fruits like orange, sweet lime, amla, lemon and grapefruit. All these fruits fall under one group, due to their high citric acid content. Nutritionists rate them top-stars, as they offer awesome health benefits! Citrus fruits are all around us – from the ubiquitous lime to the exotic grapefruit, they are much-loved by people all around the world for their refreshing taste and juicy mouth-feel. Citrus fruits can be enjoyed as such, or used in recipes like juices and salad dressings to lend a tangy touch. A squeeze of lemon goes a long way in boosting the flavour of many a dish. The best part is that these citrus fruits are also chock-full of nutrients and associated health benefits. Have a look at some… 

1. Low Calorie

Low on calorie count scale while being a rich source of fiber make these fruits are a very healthy choice for weight watchers. So you can have Sweet Lime and Pepper Salad or Lettuce Orange and Spinach Salad in place of fried snacks or junk food when hungry.

2. Low Carb
Citrus fruits are low in carbs and therefore they do not raise blood glucose levels. One serving of citrus fruit gives only 11.5 grams of carb. Perfect for a healthy life style.

3. Fiber
Citrus fruits are good source of insoluble fibre. So it helps to relieve constipation by adding bulk to your diet.

4. Skin benefits
The high vitamin C from these fruits helps to produce collagen which makes your skin elastic and keep it wrinkle free, making you look younger.

5. Antioxidants
Being rich in various antioxidants, it neutralizes the effect of harmful free radicals, which in turn prevents inflammation and thus inhibits various chronic illness like Diabetes and Heart diseases.

6. Anti-microbial
The anti-microbial activities of citrus fruits have been investigated and the extracts are useful in treating viral, bacterial and fungal diseases.

7. Good for Hypertensives
Citrus fruits are low in sodium therefore they are safe for people having high blood pressure.

8. Anti-cancer
Loaded with flavonoids, citrus fruits hold anti-cancer properties and are proven to avert the growth of cancer cells.

9. Iron Absorption
Having a whole citrus fruit or a glass of fresh juice of any the citrus fruit after meals will help in iron absorption. You can also squeeze some lime juice in meals for better iron absorption or try making Citrus Watermelon Salad which is an iron rich recipe.

10. Improves gums and teeth
Regular amounts of citrus fruit consumption improves gums and teeth health due to the presence of Vitamin C. for better oral health have Citrus Salsa as it is rich in Vitamin C.

11. Build Immunity
Citrus fruits are loaded with Vitamin C which helps to fight against infections like cold, cough and sore throat. Vitamin C enables your body to process WBC (white blood cells) provided you have the correct amount each day. This will boost your immunity.

12. Good for Eye Health
Oranges are rich in Vitamin A. Sadly in India, poor rural families who don't get enough fruits like oranges, mango and papaya have high incidence of night-blindness. This is easily preventable if yellow-orange fruits and vegetables like oranges, papaya, mango and carrot are regularly included in the diet.

12-Reasons-to-Eat-More-Citrus-Fruits

What’s more? They don’t need to be cooked. Just peel or cut them and enjoy their goodness…. But remember not to peel off or chop them and keep for too long as they lose their nutritional values… especially vitamin C as it is a volatile nutrient.

For details on Lemon – Click here Health Benefits of Lemon

Nutrition Information for Citrus Fruits

Nutritional Information for 1 no. of Citrus fruit
One no.of Citrus Fruit is 106 grams.
RDA stands for Recommended Daily Allowance.

ORANGES SWEET LIME GRAPEFRUIT
50 Calories 45 Calories 47 Calories
0.75 grams of Protein 0.84 grams of Protein 1.06 grams of Protein
11.55 grams of Carbs 9.85 grams of Carbs 10.60 grams of Carbs
0.21 grams of Fat 0.31 grams of Fat 0.00 grams of Fat
31.80 mg Vitamin C = 79.5% of RDA (about 40 mg) 53 mg Vitamin C = 132.5% of RDA (about 40 mg) 33.07 mg Vitamin C = 82.67% of RDA (about 40 mg)
1170.24 mcg of Vitamin A = 24.38% of RDA (about 4800 mcg) 90.23 mcg of Vitamin A = 1.87% of RDA (about 4800 mcg) 402.80 mcg of Vitamin A = 8.39% of RDA (about 4800 mcg)
18.02 mcg of Folic Acid = 9.01% of RDA (about 200 mcg) 16.27 mcg of Folic Acid = 8.13% of RDA (about 200 mcg) 13.78 mcg of Folic Acid = 6.89% of RDA (about 200 mcg)
0.07 mg of Vitamin B1, Thiamine = 5.38% of RDA (about 1.2 to 1.5 mg) 0.06 mg of Vitamin B1, Thiamine = 4.61% of RDA (about 1.2 to 1.5 mg) 0.12 mg of Vitamin B1, Thiamine = 9.23% of RDA (about 1.2 to 1.5 mg)
1.16 grams of Fibre = 4.64% of RDA (about 25 grams) 41. 64 grams of Fibre = 4.64% of RDA (about 25 grams) 1.69 grams of Fibre = 6.76% of RDA (about 25 grams)
27.56 mg of Calcium (Ca) = 4.59% of RDA (about 600 mg) 42.40 mg of Calcium (Ca) = 7.06% of RDA (about 600 mg) 31.80 mg of Calcium (Ca) = 5.30% of RDA (about 600 mg)
21.2 mg of Phosphorus (P) = 3.53% of RDA (about 600 mg) 31.80 mg of Phosphorus (P) = 5.30 % of RDA (about 600 mg) 31.80 mg of Phosphorus (P) = 5.30% of RDA (about 600 mg)
2.65 mcg of Vitamin K = 2.20% of RDA (about 120 mcg) 2.33 mcg of Vitamin K = 1.94% of RDA (about 120 mcg) 5.17 mcg of Vitamin K = 4.30% of RDA (about 120 mcg)
0.04 mg of Vitamin B6, Pyridoxine = 2.0% of RDA (about 2 mg) 0.06 mg of Vitamin B6, Pyridoxine = 3.0% of RDA (about 2 mg) 0.04 mg of Vitamin B6, Pyridoxine = 2.0% of RDA (about 2 mg)
9.54 mg of Magnesium (Mg) = 2.72% of RDA (about 350 mg) 16.32 mg of Magnesium (Mg) = 4.66% of RDA (about 350 mg) 9.54 mg of Magnesium (Mg) = 2.72% of RDA (about 350 mg)
0.30 mg of Vitamin B3, Niacin = 2.5% of RDA (about 12 mg) 0.18 mg of Vitamin B3, Niacin = 1.5% of RDA (about 12 mg) 0.30 mg of Vitamin B3, Niacin = 2.5% of RDA (about 12 mg)
0.33 mg of Iron (Fe) = 1.57% of RDA (about 21 mg) 0.74 mg of Iron (Fe) = 3.52% of RDA (about 21 mg) 0.21 mg of Iron (Fe) = 1.0% of RDA (about 21 mg)
0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg) 0.01 mg of Vitamin B2, Riboflavin = 0.90% of RDA (about 1.1 mg) 0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)
0.21 mg Vitamin E = 1.05% of RDA (about 20 mg) 0.07 mg Vitamin E = 0.35% of RDA (about 20 mg) 0.21 mg Vitamin E = 1.05% of RDA (about 20 mg)
0.10 mg of Zinc (Zn) = 0.90% of RDA (about 10 to 12 mg) 0.10 mg of Zinc (Zn) = 0.90% of RDA (about 10 to 12 mg) 0.10 mg of Zinc (Zn) = 0.90% of RDA (about 10 to 12 mg)
4.77 mg of Sodium (Na) = 0.25% of RDA (about 1902 mg) 1.24 mg of Sodium (Na) = 0.06% of RDA (about 1902 mg) 1.12 mg of Sodium (Na) = 0.05% of RDA (about 1902 mg)
9.85 mg of Potassium (K) = 0.20% of RDA (about 4,700 mg) 519.4 mg of Potassium (K) = 11.05% of RDA (about 4,700 mg) 143.1 mg of Potassium (K) = 3.04% of RDA (about 4,700 mg)

Ways to make Your Recipes Tangy and Juicy…

A recipe packed with Vitamin A, Vitamin B1 and Vitamin C like Orange Tabbouleh will work wonders due to the health benefits of orange. Orange Grapefruit and Mint Salad amazing salad, grapefruit comes together with orange and mint leaves, dressed in a lovely orange sauce, a rich source of Vitamin A and Vitamin C. Refresh yourself with an antioxidant rich juice like Sweet Lime and Kiwi Juice.

Lemony Tomato Orange and Carrot Juice is a good option for those who are trying to lose weight as it is low in calories and very less amount of sugar with a lemony taste. Citrus Watermelon Salad.

Try all our citrus fruit recipes from our website and app.

Enjoy!!!



12 reasons to eat more citrus fruits

Bulgur (which is often referred to as broken wheat or dalia) is the healthiest form of wheat available. The most important nutrient retained by this cereal form is fibre, that makes it a low glycemic index food and helps to prevent a quick rise in blood sugar levels. In contrast, wheat products like rava, maida and pasta lose many of their nutrients as a result of processing and refining. You can also make other nourishing dishes like khichdi and pulao using bulgur wheat. Packed with protein, calcium, vitamin C, vitamin A, iron and fibre, this salad is spiked up with a lot of mediterranean flavours like olive oil, oranges and parsley. Lemon juice and spring onions which will not fail to perk up your spirits. Allow the salad to rest a while after you toss it so that all the flavours mellow and blend yielding into a harmonious flavour.
2.  
 by Tarla Dalal
Grapefruit is a wonderful ingredient, with its unique, inimitable taste and beautiful pinkish hue. The flavour of grapefruit is very rare as it combines tanginess, tartness and a mild sweetness, which is sure to tickle your taste buds! In this amazing salad, grapefruit comes together with orange and mint leaves, dressed in a lovely orange sauce. The peppy flavour of mint is a perfect match for the tanginess of this salad, and the result is awesome. Refrigerate the Orange, Grapefruit and Mint Salad for at least an hour before serving. If you like fruits in your salad check out our section of Fruit Based Salads that are made using fruits, or a combination of fruits with vegetables and pulses.
3.  
 by Tarla Dalal
Simple, quick and easy, this salad can be prepared in minutes. Capsicum is a much ignored salad vegetable that has been combined with lots of colours and flavours which perfectly complements the delicate flavour of sweet lime. This salad is a great accompaniment for a continental main course and is also a good choice for takeaway lunches. To keep salad fresh and crisp add salt just before you eat it. This is because salt in a salad draws out all the water from the vegetables and leaving them limp.
 
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4.  
 by Tarla Dalal
The intelligent combination of sweet and sour fruits makes a great drink without the need for sugar! We have also added a dash of soaked garden cress seeds to the Sweet Lime and Kiwi Juice for that extra iron boost. The iron content of the seeds gets absorbed very well thanks to the vitamin C contributed by the fruits. Just make sure you use ripe kiwi to ensure the best flavour.
5.  
 by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can also add a dash of finely chopped garlic to this dressing if you like. Wash the spinach and lettuce in ice cold water to keep them crisp. Then dry them by placing them on a dry towel, so that they absorb the dressing well.
Iron being needed to make blood and deliver oxygen to the cells, its deficiency results in lethargy and slowed mental function. This juice is apt to keep anaemia at bay. It has the goodness of spinach, beetroot, apple and orange. Spinach acts as iron builder whereas apples and beetroot impart little sweetness. Oranges are added to benefit from its high vitamin C content, which in turn has a helping hand in enhancing the absorption of iron. Enjoy the drink with nutritious snacks like Mini Nachni and Bajra Khakhra , Shepu Sweet Idlis or Vegetable Corn Bake .
Brimming with antioxidants – vitamin A and C, this tangy drink gives you the resistance you need to fight the pollution, stress and infections that you face every day. A glassful of Lemony, Tomato, Orange and Carrot Juice for breakfast is also sure you wake up every cell in your body with its vibrant colour and flavour. The best part is that carrot mellows the tartness and tanginess of the citrus ingredients very well, making the drink very pleasant to taste.
8.  
 by Tarla Dalal
Everybody’s favourite, watermelon is God’s gift to mankind to help beat the hot summer sun! Here is one more reason to love this refreshing fruit – it is a wonderful source of iron! By making it into a salad along with vitamin C rich foods like orange, sweet lime and lemon juice, you can improve the iron absorption. Aromatic parsley enhances the Citrus Watermelon Salad by bringing in more iron, and a tantalising colour and flavour too.
9.  
 by Tarla Dalal
Tangy to the core, this Citrus Salsa with Spicy Coriander will drive the tiredness out of every cell in your body. Indeed, the moment in touches your tongue, it tingles awake the taste buds and spikes up your energy. Roasted cumin seeds powder always goes well with fruits in any form, juice, salsa or salad, so it is the perfect ingredient to flavour this dip. Coriander and chilli powder also work well to add the required spiciness and aroma. Enjoy this good-looking green and orange salsa chilled, with nacho chips.
10.  
 by Tarla Dalal
Tangy joy in every sip! This juice combines pomegranate juice with the citrusy notes of orange, grapefruit and lemon in a very interesting way. The layers of red and orange look absolutely awesome in the glass, and the fresh taste of the juice is even more fabulous. The grapefruit segments in the orange juice layer give a nice texture to the juice, making it an all-rounder in flavour, appearance and mouth-feel. When you mix the pomegranate juice and the citrus blend with the ice cubes as described, you will find that the pomegranate juice settles to the bottom. This is what gives the Pomegranate Citrus Juice its beautifully layered hues. Serve the juice immediately after preparing because pomegranate and grapefruit will get sour after some time.If you loved this recipe, you are sure to like more of our pomegranate based drinks like Orange Pomegranate and Black Grape Juice , Orange and Pomegranate Drink and Pear and Pomegranate Smoothie .
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