Nutritional and Health Benefits of Citrus Fruits

Citrus fruits have long been valued as part of a nutritious and tasty diet.  The flavors provided by citrus are among the most preferred in the world, and it is increasingly evident that citrus not only tastes good, but is also good for people.  Citrus products are a rich source of vitamins, minerals, and dietary fibre that are essential for normal growth and development.

The nutrient content and functions of citrus is more than a good source of vitamin C, containing a list of other essential nutrients:

Glycaemic, non-glycaemic carbohydrate, potassium. folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium,  copper, riboflavin, pantothenic acid, and a variety of phytochemicals. Additionally, citrus contains no fat, sodium, or cholesterol

Carbohydrate – the main energy-yielding nutrient in citrus contains the simple carbohydrates fructose, glucose and sucrose, in addition to citric acid.  Non-starch polysacchrides (HSP) a complex carbohydrate commonly known as a dietary fibre is also found in citrus products.

Vitamin C – ascorbic acid plays a key role in the formation of collagen, a primary component of connective tissue in the body.  Functioning as an antioxidant, Vitamin C helps prevent the cell damage done by free radical molecules as they oxidize protein and fatty acids.  Only 10 mg of vitamin C per day is required to prevent deficiency; However, for good health 30 – 100 mg per day is recommended.

Folate – essential for new cell production and growth in the production of mature red blood cells.  High levels of 400 mcg have been associated with preventing neural tube defect, a severe birth defect.

Potassium – works to maintain the body’s water and acid balance.  Acting as an electrolyte it plays a role in transmitting nerve impulses in muscle contraction and maintenance of normal blood pressure.

Phytochemicals – compounds found in plants provide significant health benefits and are generally available only from the diet.

As nutritionist and public health specialists learn more about the relationship between diet and health, the importance of balanced and varied dietary intakes becomes more evident.

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