Citrus fruits (citrus fruits) have many he alth-promoting properties. It is worth eating them especially in winter, when the season for fresh native fruit ends and the season of … colds begins. Check the types of citrus fruits and their nutritional values.

Citrus (citrus fruits)are one of the most grown fruits in the world. They are found naturally and are cultivated in Asia, Australia, warm areas of North and South America and the Mediterranean climate of Europe.

Citrus (citrus fruit) - properties and nutritional values ​​

Citrus fruits are a good source of vitamin C, first of all, but also B vitamins, folates and numerous minerals. Citrus fruits also contain dietary fiber and flavonoids.

Thanks to the content of vitamin C, they strengthen the body's immunity and improve the absorption of iron from the diet, thus preventing anemia.

They also have a beneficial effect on maintaining the acid-base balance of the body (thanks to their alkalizing properties). Their regular consumption contributes to lowering the level of LDL cholesterol in the blood and the level of homocysteine, which reduces the risk of cardiovascular diseases.

Citrus fruits are great for the diet of people who are slimming because they are low in calories and contain lignin - a substance that slows down digestion and absorption and increases the feeling of fullness.

Citrus (citrus fruit) - types

  • grapefruit

Grapefruit is a fruit made from crossing a sweet orange and a pomelo. It comes from Barbados. You can find pink, white, green or red grapefruit in stores. Grapefruit has a sour, slightly bitter taste, which is due to the substance it contains called mercaptan. Red and pink grapefruit is a source of lycopene - a compound with antioxidant properties.

  • orange

The orange comes from ancient China. Like other citrus fruits, it is a good source of vitamin C. It also contains carotenoids (β-carotene, lutein), flavonoids and volatile compounds (including aldehydes, esters, terpenes), which are responsible for the orange aroma. Additionally, it is a source of B vitamins and potassium.

The sensory features of this fruit depend on the growing conditions, harvest maturity andstorage conditions and time. The color of the orange ranges from light orange to dark orange. It has a sweet and sour taste.

  • mandarin

The mandarin has a slightly flattened shape and its flavor is softer and sweeter than that of an orange. Mandarin is characterized by a firm and slightly soft flesh and a thin skin that easily separates from the flesh. It contains insignificant amounts of vitamins and minerals, among the micronutrients it is distinguished by the content of vitamin C.

  • pomelo

Pomelo is the largest and heaviest (it can weigh up to 2 kg) citrus fruit. It is characterized by a white, green or red flesh surrounded by a thick skin and a bitter membrane that separates the flesh segments (Note! It is inedible). Pomelo is rich in vitamin C, potassium and pectin.

  • klementynka

Originating from Algeria, clementine is a fruit made from the crossing of a mandarin orange and a sweet orange. It is juicy and easy to peel. It is distinguished by the content of vitamin C among all micronutrients.

  • lemon

Lemon is characterized by an egg-shaped, tapering shape. However, a lemon can also take other shapes depending on the growing conditions. The flesh of fresh fruit is yellow in color (overripe fruit becomes yellow-orange in color). Lemon tastes sour most often, although it can be slightly sweet at times. It is a good source of vitamin C and vitamin B1, polyphenols, terpenes and tannins.

  • lime

Lime fruits are round in shape with green skin and flesh. It has a sour taste - more sour than lemon. Lime is a source of vitamin C but contains less than lemon. Additionally, lime is rich in polyphenols and terpenes.

  • kumquat

Kumquat fruit resembles an orange in shape and color, but is much smaller than it. The edible crust of the kumquat is soft and sweet, and the flesh is sour and bitter. Kumquat is rich in vitamin C and β-carotene.

Citrus (citrus fruits) - contraindications

Citrus fruits may contribute to the occurrence of an adverse allergic reaction, both food, skin and inhalation, so you should watch for side effects after consumption.

People with food allergies who have a higher risk of allergy to citrus fruits should be especially careful. Citrus fruits are not recommended for people suffering from stomach diseases: ulcers, hyperacidity, heartburn.

Citrus (citrus fruits) and drug metabolism

Citrusand the juice obtained from them affects the metabolism of drugs, including: antibiotics, non-steroidal anti-inflammatory drugs, immunosuppressants, warfarin, as well as drugs used in dyslipidemia and hypertension.

This effect is demonstrated by the compounds present in grapefruit, lime, sour orange and pomelo, which is why people taking the above-mentioned medications, pay attention to the time of consumption of these fruits (not less than 4 hours after taking the medications). And people taking immunosuppressants and warfarin should give up grapefruits, pomelos, limes and their juices.

Citrus (citrus fruit) - use in the kitchen

Citrus fruits are a great snack for lunch or afternoon tea. They will also work well as an ingredient in fruit, vegetable and fruit salads as well as smoothies, cocktails and juices.

Fruit can also be served for breakfast as an addition to muesli, granola, omelettes or pancakes. They can also be an addition to cookies, cakes, muffins, homemade cereal bars and a base for fruit preserves.

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See the gallery of 8 photosAbout the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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