The Unique Health And Beauty Benefits Of Citrus Fruits

Citrus fruits can include oranges, lemons, limes, and many more varieties. They are some of the healthiest foods in existence. Most citrus fruits have been around for centuries and are proven to have real-life health and wellness benefits. Some of them have the potential to keep skin healthy, reduce the risk of disease, and assist with hair growth. Those who want to learn how citrus fruits can benefit their lives both physically and mentally should continue reading.

Citrus Fruits Can Protect The Brain

real human brain being displayed
Matt Cardy/Getty Images
Matt Cardy/Getty Images

According to Healthline, there are flavonoids in citrus fruits that can defend the brain against neurodegenerative diseases such as Alzheimer’s or Parkinson’s. These diseases are sometimes caused by inflammation.

The flavonoids found in citrus fruits have anti-inflammatory properties that can protect the brain when the cells in the nervous system start to break down. Studies in older adults have shown that those who drink citrus juices have a less likely chance of developing a neurodegenerative disease.

Citrus Is An Excellent Source Of Fiber

Close-up of oranges
Wolfgang Kaehler/LightRocket via Getty Images
Wolfgang Kaehler/LightRocket via Getty Images

It’s recommended that people eat about 25 grams of fiber per day. If you’re looking for a good source of fiber, you should consider eating some citrus fruits.

According to Health, one orange contains about 2.3 grams of fiber and a tangerine has about 1.6 grams. Most of the fiber in citrus fruit is soluble fiber. Dr. Wendy Bazilian claims that soluble fiber is linked to lower levels of cholesterol and regulates glucose levels. Citrus fruits also have insoluble fiber, which is good for the digestive system.

Citrus Fruits Can Shorten Colds

Man blowing his nose
Universal Images Group via Getty Images
Universal Images Group via Getty Images

There isn’t much that can cure a common cold in an instant, but there are some things people can do to help shorten it. One of the best things to do if you’re sick is to eat or drink a lot of vitamin C.

Citrus fruits contain high levels of vitamin C and consuming them when you’re just starting to experience cold symptoms can reduce the duration of the illness by a whole day. This is why most cold medicines contain a lot of vitamin C.

Citrus Fruits Promote Heart Health

pieces of grapefruit on an orange background
Estúdio Bloom/Unsplash
Estúdio Bloom/Unsplash

PubMed Central did a study in Japan and found that people who ate higher amounts of citrus fruits had lower rates of heart disease and stroke.

There are several components in these fruits that can help protect the heart. Citrus fruits have flavonoids and soluble fiber, which raise and lower the good and bad parts of cholesterol and triglycerides. Also, the antioxidants found in the fruits lower inflammation and improve heart health.

Lemons Can Get Rid Of Dandruff

someone looking at the scalp of a young female
BSIP/UIG/Getty Images
BSIP/UIG/Getty Images

Everyday Health states that about half of the general adult population has dandruff. This can be embarrassing because no one wants their unsightly white flakes showing. Before looking for expensive remedies, try using citrus fruits.

Lemons are a great way to remove dandruff and stop scalps from itching. All you need to do is rub the lemon or lemon juice directly on the scalp. Lemons contain citric acid, flavonoid, iron, and vitamin C, which help balance the scalp’s pH balance, reduce excess oil, and strengthen hair follicles.

Citrus Lowers Blood Sugar

Sliced pink grapefruit
Universal Images Group via Getty Images
Universal Images Group via Getty Images

According to Health, citrus fruits have a very low glycemic index score. This means that they won’t necessarily spike your blood sugar. These are scored out of 100, so a grapefruit would be about a 25 and an orange would be about a 45.

When something has a low glycemic index score, it will release the sugar a lot slower into the bloodstream. Consuming food or drinks with lower glycemic indexes will keep people energized and less likely to crash during the day.

How Citrus Fruits Keep Skin Youthful

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speckfechta/Unsplash
speckfechta/Unsplash

One of the most important things people should do to keep their skin youthful is to consume ascorbic acid. This is commonly found in the high levels of vitamin C from citrus fruits.

A recent study at the Seoul National University Hospital in South Korea discovered that ascorbic acid helps regenerate collagen, which improves the elasticity of skin. Our bodies can’t naturally produce collagen, so getting it from the ascorbic acid in citrus fruits is essential.

Citrus Fruits Can Reduce The Risk Of Kidney Stones

citrus
Education Images/Universal Images Group via Getty Images
Education Images/Universal Images Group via Getty Images

NHS states that about 10 percent of the general adult population will experience kidney stones at some point in their lives. These mineral crystals can be extremely painful and can be caused by low levels of citrate in urine.

Luckily, there are ways to prevent this from occurring. Citrus fruits can raise the body’s levels of citrates and reduce the risk of the formation of kidney stones. A study from PubMed Central found that Americans who ate fewer citrus fruits over the last 40 years had more kidney stones.

Limes Get Rid Of Oily Hair

a girl with her eyes closed with oily hair
Fleur Kaan/Unsplash
Fleur Kaan/Unsplash

There are several reasons why someone may get oily hair. Stylist Rob Peetoom said, “Greasy hair is the result of overactive sebaceous glands, when they are producing too much sebum.”

Citrus fruits can come into play when this occurs. One natural remedy to combat oily hair can be done by rinsing hair with a mixture of lime juice and water. This balances hair moisture and revives limp and dull hair. The rinse should be done once a week.

Citrus Fruits Have A Ton Of Potassium

woman holding orange slice in front of her eye
Apostolos Vamvouras/Unsplash
Apostolos Vamvouras/Unsplash

Citrus fruits aren’t necessarily the first fruit people think of when it comes to potassium because bananas usually get the credit. Well, it’s true that citrus fruits still contain a ton of potassium.

Potassium is great for fluid regulation, mineral balance, and muscle contraction. It also helps the body flush out sodium. Health says that people who eat foods with a lot of potassium have a 21 percent less chance of stroke and it can also reduce the risk of heart disease.

Citrus Fruits Can Get Rid Of Skin Pigmentation

A model with freckles in a black tank top
Christian Vierig/Getty Images
Christian Vierig/Getty Images

It’s always important to protect your skin from ultraviolet (UV) rays. These can cause harmful dark spots and pigmentation on your skin, which can turn into skin cancer if it isn’t looked after.

According to the University of Cincinnati College of Pharmacy in Ohio, UV rays take away your skin’s essential antioxidants, which can cause oxidative damage. The vitamin C found in citrus fruits prevents this process from happening. You can either eat or drink them or apply them directly on your skin.

Citrus Fruits Are Low In Calories

someone putting their hand on an orange tree
Dominic Swain/Unsplash
Dominic Swain/Unsplash

Those who are looking to reduce their calorie intake, but still want to fill full, should try eating some citrus fruits. While they don’t seem like a large snack, their high water and fiber content will help you stay full longer.

According to Healthline, one small clementine has 35 calories, lemon juice is one calorie, a half of a white grapefruit is 39 calories, a half of a pink grapefruit is 52 calories, and a medium orange is 62 calories.

Citrus Fruits Can Boost Hair Growth

a girl with long hair and bright pink lipstick
Taylor Deas-Melesh/Unsplash
Taylor Deas-Melesh/Unsplash

There are many things people can do to promote hair growth. Instead of going out and buying expensive products, it may be wise to try some at-home remedies with citrus fruits.

Some of the best ones to use are lemons and limes. Heinen’s says people who regularly use these in their hair will unclog their scalp pores and promote healthy hair follicles. This allows hair to grow faster and stronger. Adding some coconut oil or Manuka honey can help as well.

Citrus Fruits Allow The Body To Absorb Nutrients

a man pushing an orange cart
Eduardo Casajús Gorostiaga/Unsplash
Eduardo Casajús Gorostiaga/Unsplash

It’s crucial that the body is able to absorb nutrients and citrus fruits can help with that process. Dietician Dr. Wendy Bazilian said that the vitamin C found in citrus fruits can boost catechins in the body.

Catechins are full of antioxidants, which can help reduce inflammation. Citrus fruits can also absorb iron, which is a mineral that helps the immune system by producing red blood cells. Bazilian recommends combining citrus fruits with other health and nutrient-rich foods such as dark, leafy greens, fish, and poultry.

Citrus Fruits Can Reduce Stress

a girl who looks stressed squishing her hands on her face
Engin Akyurt/Unsplash
Engin Akyurt/Unsplash

Everyone experiences stress at various points in their lives, but there are ways to help manage it. A study from the University of California, Los Angeles found that two main culprits of stress are increases in a hormone called cortisol and high blood pressure.

Citrus fruits are filled with vitamin C and these can stop these rises in cortisol and blood pressure to reduce stress. Stressed people burn through vitamin C a lot easier, so it’s important to regularly consume citrus.

Stay Hydrated With Citrus Fruits

orange juice in a glass with a straw and orange slices
Houin/BSIP/Universal Images Group via Getty Images
Houin/BSIP/Universal Images Group via Getty Images

Since the body is almost all water, it’s recommended to always keep it hydrated. While water is usually the best choice, citrus fruits are also very hydrating.

The fruits have some of the highest water contents to quench your thirst. For example, oranges are 87 percent water. According to The Institute of Medicine, women should consume 91 ounces of water-rich foods per day and men should consume 125 ounces.

Orange Peels Can Unclog Pores

oranges being rinsed in a colander
Mark Lawrence/Unsplash
Mark Lawrence/Unsplash

Citrus fruits can act as a natural exfoliant for your skin and it doesn’t take much to get them to work. Orange peels can help with unclogging pores and getting rid of the dry skin on your face.

While most know that the insides of citrus fruits have a ton of vitamin C, some may not realize that the peels have a lot of vitamin C as well. The coarse peel acts as a cleansing agent to clean the skin and leave it clear and glowing.

Protect Your Eyes With Citrus Fruits

woman holding orange slices over her eyes
avdalyan/Unsplash
avdalyan/Unsplash

Vitamin C is one of the most beneficial nutrients to have in your body because it can protect you from lots of ailments. Not only does it help with inflammation and heart health, but it is also great for blood vessels.

According to the American Optometric Association, the vitamin C in citrus fruits maintains the healthy function of the blood vessels in your eyes. This can help reduce the risk of developing cataracts and age-related macular degeneration. These eye health issues can cause blindness, especially for people over the age of 55.

Citrus Fruits May Fight Cancer

two orange slices on a drawing of lungs
BeckyDietitian/Twitter
BeckyDietitian/Twitter

The peer reviewed journal, Wiley, states that many studies have been completed where citrus fruits are linked to a reduced risk of cancer. For example, people who ate or drank grapefruit everyday had a lower risk of lung cancer.

Citrus fruits have the potential to protect and fight esophageal, stomach, breast, and pancreatic cancers as well. The reason these fruits have this capability is because they are filled with plant compounds such as flavonoids. Flavonoids act as antioxidants, which reduce inflammation and can block certain genes that cause cancer.

Grapefruit Juice Can Make Your Hair Shinier

View of a basket of ruby red grapefruits, with one grapefruit cut in half
Tom Kelley/Getty Images
Tom Kelley/Getty Images

The juice from grapefruit and other citrus fruits can help get rid of the buildup on hair that affects the protective protein layer. Rinsing with citrus juice can make your hair appear shinier and brighter. It can even help accentuate natural highlights.

As mentioned previously, these citrus juices are rich in vitamins A and C, so adding them to your beauty routine can do wonders for your hair’s health and appearance.