-SUPERGROUP-
Best known for containing vitamin C, which supports the immune system, citrus fruits do far more than just fight infections. They are linked with everything from protection against heart disease and cancer to slowing down cataract development.
These popular citrus fruits are eaten worldwide and are great providers of vitamin C, a powerful antioxidant.
Oranges, mandarins, and satsumas
Grapefruit
Lemons and limes
Aim to have one portion of citrus fruit every day.
Choose unwaxed citrus fruits for zesting.
Citrus fruits release more juice when warm, so keep at room temperature.
Best eaten raw. Enjoy the whole fruit (rather than just having a glass of juice) so you get the fibre. The peel contains considerably more antioxidants than the juice, so use the grated zest to add flavour to your dishes.
Studies show eating vitamin C-rich foods, such as citrus fruits, can reduce the risk of cataracts. Because vitamin C is an antioxidant, having more vitamin C in the eye fluid helps to prevent oxidation that clouds the lens. In one 2016 study, scientists found diets rich in vitamin C reduced the risk of developing cataracts by a fifth, and, over a decade, stopped them progressing by a third.
33%
reduced risk of cataract progression for those with a diet rich in vitamin C.
Vitamin C is used to make collagen, which is vital for ligaments, tendons, blood vessels, and bones, and has an important role in healing wounds and repairing tissues. It also helps skin look smooth and plump: one study of American women found high intakes of vitamin C reduced wrinkles by 11 per cent.
Various studies link higher intakes of vitamin C and the phytochemicals found in fruit with a reduced risk of heart disease. One large study of almost 115,000 adults found people who had the highest amounts of citrus fruits in their diet (compared with the lowest) had a 28 per cent reduced risk of stroke, while for those with the highest levels of citrus juices, the risk decreased by 35 per cent.
Studies show that components of citrus fruits may help lower cholesterol. Consuming citrus juices regularly has also been linked to lower cholesterol levels in humans. It is best, however, to eat the whole orange rather than just have orange juice as much of the hesperidin, which is thought to lower cholesterol, is found in the white pith and peel.
In a study, red grapefruit reduced total and LDL (or bad) cholesterol twice as much as the yellow variety.
Numerous studies show diets high in citrus fruits protect against many diseases, including cancer, arthritis, heart disease, cataracts, and diabetes. The evidence suggests citrus fruits may help reduce the risk of cancer of the oesophagus, mouth, larynx, pharynx, and stomach by 40–50 per cent. The protective nutrients of citrus fruits – fibre, vitamin C, potassium, folate, and flavonoids – are located in different parts.
A 2017 study found that over six years, the risk of dementia was reduced by 23 per cent in those who ate citrus fruits most days. More research is needed, but citrus fruits contain vitamin C and phytochemicals that may help brain cells to stay healthy.
Citrus fruits are especially rich in vitamin C, which is vital for strong immunity. This vitamin has been found to stimulate the functions of white blood cells called leucocytes, while as an antioxidant it protects immune cells from the damaging effects of free radicals.