Nutritionists at Cleveland Clinic describe the many benefits of oranges, lemons and other varieties, and include recommendations for adding them to your daily diet.
Citrus fruits strengthen the immune system and protect cardiovascular health, according to Cleveland Clinic.
With their characteristic colour and unmistakable aroma, citrus fruits not only captivate the senses but, according to experts at Cleveland Clinic, provide fundamental health benefits.
These fruits, available year-round and especially appreciated in the winter months, are notable for their ability to strengthen the immune system, protect the heart and aid digestion, making them key allies in a balanced diet.
Citrus fruits, belonging to the Rutaceae family, include such popular varieties as oranges, grapefruit, lemons, limes and mandarins. Their juicy pulp and thick peel, rich in natural oils, give them a unique sensory profile. Julia Zumpano, a registered dietitian at the Cleveland Clinic, points out that these fruits are available year-round, making it easy to incorporate them regularly into your diet, even when other fresh fruits are scarce or lose their flavour.
Health benefits of citrus fruits
Regular consumption of citrus fruits provides vitamin C, fibre and antioxidant compounds that are essential for physical well-being.
According to Cleveland Clinic specialists, consuming citrus fruits offers eight main health benefits. First, their high vitamin C content makes them one of the best natural sources of this essential nutrient.
Vitamin C acts as an antioxidant, protects against free radicals and contributes to the prevention and recovery from diseases and infections. It also promotes iron absorption, protects vision and stimulates collagen production, which is essential for wound healing. Zumpano points out that ‘you can get almost the entire recommended daily amount of vitamin C from a single orange or grapefruit.’
Secondly, citrus fruits contain flavonoids and other plant compounds with anti-inflammatory properties, which, according to research cited by experts at the Cleveland Clinic, help reduce the risk of chronic diseases such as cancer, obesity and neurological disorders. Although consuming citrus fruits does not guarantee the absence of these diseases, a diet rich in vitamin C can reduce oxidative stress and, therefore, the associated risk.
The third benefit lies in improved gut health. Citrus fruits provide soluble and insoluble fibre, both of which are essential for maintaining a balanced microbiome and healthy digestive transit. Soluble fibre feeds beneficial bacteria in the gut, facilitating food breakdown and nutrient absorption, while insoluble fibre contributes to bowel regularity and prevents constipation.
The fibre in citrus fruits promotes gut health and microbiome balance.
In addition, a fibre-rich diet helps control appetite, improves cholesterol and blood sugar levels, and slows down fat absorption. Experts insist that to reap these benefits, it is necessary to consume the whole fruit, as juice lacks the same amount of fibre.
In terms of cardiovascular health, citrus fruits are a fundamental component of the Mediterranean diet. Their folate content prevents plaque build-up in the arteries, while flavonoids such as hesperidin and naringenin reduce inflammation of the blood vessels and help control blood pressure. Potassium, present in abundance, helps maintain healthy blood pressure levels and promotes heart function, which experts say is the fourth benefit.
The fifth benefit is related to energy intake. Thanks to their low glycaemic index, citrus fruits provide steady energy, preventing sudden spikes and drops in blood sugar. This characteristic makes them a suitable choice for people with diabetes and for those seeking a sustained energy boost throughout the day. Zumpano explains that ‘because their natural sugars enter the bloodstream slowly, they provide a steady source of energy.’
The folate in citrus fruits prevents plaque buildup in the arteries, which is key to cardiovascular health.
The sixth point highlighted by specialists at the Cleveland Clinic is support for physical performance. Citrus fruits, in addition to their water content, are rich in potassium, an electrolyte essential for maintaining fluid balance in the body. This makes them a natural choice for recovery after exercise, as they help replenish electrolytes and maintain hydration.
Weight control is the seventh benefit. Citrus fruits, which are low in calories and rich in water and fibre, contribute to a feeling of fullness, which can help regulate appetite and facilitate the maintenance of a healthy weight. Research suggests that including citrus fruits as a snack is a smart strategy for those seeking to control or reduce their weight.
Citrus fruits, which are low in calories and rich in fibre, help control body weight.
Finally, regular consumption of certain citrus fruits, such as oranges, lemons and limes, can help prevent the formation of kidney stones thanks to their citric acid and vitamin C content, which neutralise the acidity of urine. However, Zumpano cautions that ‘some studies have shown that eating grapefruit increases the risk’ of kidney stones, so those with this condition should consult their doctor before changing their diet.
Recommendations and precautions for consuming citrus fruits
To incorporate citrus fruits into your daily diet, experts at the Cleveland Clinic recommend several options: adding segments to salads, consuming dried fruit as part of mixes or granola, using zest and juice in baked goods, preparing smoothies or green juices, and using juice and zest in dressings and sauces. However, they insist that the best way to obtain all the benefits is to consume the whole fruit.
Zumpano emphasises that ‘juice does not provide the same amount of fibre and nutrients as fruit’, and warns about the added sugar content in commercial juices and processed dried fruits.
Experts recommend consuming whole citrus fruits to take advantage of all their nutritional benefits.
Although citrus allergies are rare, they can present with symptoms such as tingling, numbness, or swelling in the mouth and throat after consumption. In these cases, experts recommend consulting a doctor, who can confirm the allergy through specific tests. In addition, some people may develop skin reactions to limonene, a substance found in the peel, which can be avoided by wearing gloves when handling the fruit.
Citrus fruits are established as one of the most complete and enjoyable options in the world of fruit, combining flavour, aroma and a nutritional profile that makes them a valuable contribution to health and daily well-being.
