Winter! He brings with him a whole collection of special fruits, most of which belong to the citrus family. Not only do they liven up winter meals, but they bring with them special health and weight loss benefits. One caveat: Some citrus fruits like grapefruit should be avoided if you’re taking blood pressure medication. If you are taking any medications, it would be wise to check with your doctor or pharmacist about any potential negative interactions with citrus before consuming.
blood oranges
Blood oranges have a reputation for being able to stop cancer! These oranges are especially healthy because they contain special antioxidants, anthocyanins, and carotenoids that give them their distinctive dark red color. Ohio State University research shows that these anti-inflammatories are very powerful in fighting cancer, helping to block the genetic mutations behind cancer, protecting cells from carcinogens, and stopping the spread of cancer cells.
They are also blood sugar balancers. Because the fruit is high in anthrocyanins, enjoying a blood orange a day is a tasty way to keep your blood sugar balanced. Maintaining this balance prevents the cravings and fatigue that can occur when blood sugar levels drop. According to researchers at King’s College London, these plant pigments nourish the pancreas and improve blood sugar control in just one week.
Clementines
Do you want to eat a good immunity booster? Try the sweet Clementine! Because they contain a large amount of vitamin C, eating clementines as a snack can help you fight off colds. Researchers at UCLA claim that this vitamin increases the body’s production of virus-fighting white blood cells in as little as 48 hours. They are easy to transport and quick to peel, making them very handy for a quick treat. In addition to being very tasty straight from the skin, they can be made into a dessert or combined with other ingredients. For example, you can split them in half, coat with honey or brown sugar, sprinkle with cinnamon if you like, and then bake at 350 degrees for about 10 minutes (for two clementines) or grill for a few minutes. You can eat them with Greek yogurt, or you can chop them up and pair them with rice or include them in a fruit salad for a great addition to a meal.
Pink grapefruit
A great benefit of eating grapefruit is that it prevents osteoporosis! Grapefruit comes in four different flesh colors: white, yellow, pink, and red. Yes, the color in this case does matter! Scientists at Texas A&M University report that eating red or pink grapefruit daily prevents age-related bone loss and increases bone mineral density after just two months. Both red and pink are packed with more antioxidants than white or yellow grapefruit. Its pulp increases the absorption of calcium and magnesium for bone formation, which helps protect against osteoporosis. Its pink color comes from lycopene, a powerful antioxidant that can help protect against degenerative diseases. High levels of lycopene are associated with a reduced risk of cancer, heart disease, and macular degeneration! Otherwise, the only real difference between red and pink grapefruit is their flavor: red is the sweetest grapefruit, pink is the tartest, and regular grapefruit is the tartest of them all!
If you find the grapefruit too tart, you can sprinkle half of the fruit with a little brown sugar, sprinkle with a little cinnamon if you like, and grill for a couple of minutes to melt the sugar. Let cool briefly before eating; the melted sugar will be very hot and can burn your mouth very badly.
Another advantage of grapefruit is that it is a fat eater. Add ruby red grapefruit to your menu for a tasty solution to excess weight. Compounds in the fruit (lycopene, naringin, and pectin), according to scientists at Scripps Clinic in San Diego, accelerate fat burning. This resulted in helping people who ate a grapefruit a day lose 20 pounds in 13 weeks. Be sure to check with your doctor or pharmacist before eating grapefruit if you have blood pressure or other medications.
kumquats
Kumquats help protect your vision! In addition to being brimming with sight-saving vitamin A, kumquats also contain lutein and zeaxanthin. These nutrients halve the risk of macular degeneration, which is the leading cause of blindness in adults. Even better, Harvard research shows they can reduce cataracts by 30% by protecting our retinas from harmful UV damage. Kumquats are also an artery-clogging cholesterol hero. Since kumquats are the only citrus fruit eaten whole, you get all the health benefits of the peel. Chinese research has revealed that hesperidin, a compound in the skin of the fruit, can reduce cholesterol production in the liver by 16%. That’s enough to lower your risk of heart disease by 25%. So just pop them in your mouth and enjoy: the shell is sweet; the pulp is spicy!
lemon
Under the weather? Do you have the winter blues? When you’re feeling sore, run down, or just plain tired or bored, lemons can help. They are rich in a phytonutrient that improves the liver’s ability to eliminate health-sapping toxins. Researchers at the Marin Preventive Medical Center in San Rafael, California say this reduces headaches, pain and mental confusion by 33%. To get these benefits, twice a day juice half a lemon, add the juice to 14 ounces of water, and take a sip.
Thats not all! Considered one of the healthiest foods on the planet, just one lemon provides more than 100% of your daily intake of vitamin C. This can help increase your “good” HDL cholesterol levels and strengthen your bones. There’s more: the citrus flavonoids found in lemons may also help inhibit the growth of cancer cells and act as an anti-inflammatory.
To boost the benefits even more, add a slice of lemon to your green tea. In one study, citrus was found to increase the body’s ability to absorb antioxidants from tea by about 80%.
records
Most people don’t know that limes are a GI (gastrointestinal) reliever. Including key limes in your diet can protect you against stomach upsets, due to their limonoids. Doctors from Stanford University say that this compound speeds up the production of digestive enzymes and stimulates intestinal muscle contractions that help relieve bloating and indigestion. They’re not just for key lime pies – they can be used in tea or lemonade or even added to smoothies for a tasty treat.
tangelos
Did you know that tangelos can help prevent wrinkles? This delicious fruit is a cross between a grapefruit and a tangerine. It is one of the best sources of hesperidin, which is a bioflavonoid that strengthens capillaries and connective tissue. Reduces bruising and varicose veins, while preventing collagen breakdown. As a result, it prevents sagging and wrinkles. Studies show that hesperidin needs vitamin C to work. The tasty tangelo contains plenty of both, making it the perfect fruit for perfect skin!
tangerines
Tangerines are especially good at fighting fat. Due to pectin, a fiber in their membranes that expands in the stomach and helps you feel full, all citrus fruits help you lose weight. But scientists have just made the exciting discovery of a new fat-reducing chemical (nobiletin) found only in tangerines! This is a rare flavonoid that blocks the gene responsible for producing fat, thus preventing the accumulation of fat in the liver and accelerating fat burning. In addition, it helps prevent metabolic syndrome, a group of risk factors that increases the risk of various diseases and health problems. Additionally, it lowers cholesterol and triglycerides and blocks the buildup of plaque in the arteries to reduce the risk of stroke and heart disease. It even helps prevent type 2 diabetes! With their small size and ease of peeling, they make a very tasty, portable and healthy snack.
So it’s hard to go wrong selecting a citrus fruit when you get the munchies. With its variety and adaptability, you can find one for just about any purpose, whether it’s a snack, a drink, or part of a meal or dessert. Whatever you choose, you’re eating for health.
This information is for informational purposes only. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Check with your doctor or pharmacist if you have any concerns about possible drug interactions or sensitivities you may have.