12 Reasons to Eat More Citrus Fruits + Healthy Recipes

Citrus fruits encompass a range of tangy and refreshing fruits like orange, sweet lime, amla, lemon and grapefruit. All these fruits fall under one group, due to their high citric acid content. Nutritionists rate them top-stars, as they offer awesome health benefits! Citrus fruits are all around us – from the ubiquitous lime to the exotic grapefruit, they are much-loved by people all around the world for their refreshing taste and juicy mouth-feel. Citrus fruits can be enjoyed as such, or used in recipes like juices and salad dressings to lend a tangy touch. A squeeze of lemon goes a long way in boosting the flavour of many a dish. The best part is that these citrus fruits are also chock-full of nutrients and associated health benefits. Have a look at some… 

Top Citrus Foods to Include in your Diet are:

• Orange
• Sweet lime
• Lemon
• Grapefruit

Though the number of citrus fruits seem to be limited, they can be explored in various ways to create unlimited dishes.

1. Low Calorie

Low on calorie count scale while being a rich source of fiber make these fruits are a very healthy choice for weight watchers. So you can have Sweet Lime and Pepper Salad or Lettuce Orange and Spinach Salad in place of fried snacks or junk food when hungry.

Sweet Lime and Pepper Salad

2. Low Carb
Citrus fruits are low in carbs and therefore they do not raise blood glucose levels. One serving of citrus fruit gives only 11.5 grams of carb. Perfect for a healthy life style. Combine citrus fruit like sweet lime with many other fruits to gain in all nutrients and antioxidants with minimum carbs. Try making the flavourful Mixed Fruit Chaat.

Mixed Fruit Chaat, Diabetic Friendly Recipe

3. Fiber
Citrus fruits are good source of insoluble fibre. So it helps to relieve constipation by adding bulk to your diet. Lettuce Orange and Spinach Salad is a perfect way to add fiber to your diet. The citrus based lemon dressing is an added boost to the flavours.

Lettuce, Orange and Spinach Salad

4. Skin benefits
The high vitamin C from these fruits helps to produce collagen which makes your skin elastic and keep it wrinkle free. THe vitamin C from Vitamin A, Vitamin E, Iron Rich Healthy Antioxidant Lunch Veg Salad is sure to make you look fresher and younger.

Vitamin A, Vitamin E, Iron Rich Healthy Antioxidant Lunch Veg Salad

5. Antioxidants
Recipes like Orange, Grapefruit and Mint Salad  being rich in various antioxidants, it neutralizes the effect of harmful free radicals, which in turn prevents inflammation and thus inhibits various chronic illness like Diabetes and Heart diseases.

Orange, Grapefruit and Mint Salad

6. Anti-microbial
The anti-microbial activities of citrus fruits have been investigated and the extracts are useful in treating viral, bacterial and fungal diseases. Orange Mint Juice would be just perfect to make it a part of your breakfast.

Orange Mint Juice, Healthy Orange Pudina Drink

7. Good for Hypertensives
Citrus fruits are low in sodium therefore they are safe for people having high blood pressure. Try grapefruit in the form of Grapefruit and Green Apple Salad.

Grapefruit and Green Apple Salad

8. Anti-cancer
Loaded with flavonoids, citrus fruits hold anti-cancer properties and are proven to avert the growth of cancer cells. Cancer patients who often have mouth sores and/or nausea can include Sweet Lime and Kiwi Juice in their diet to kick start their appetite. 

Sweet Lime and Kiwi Juice

9. Iron Absorption
Having a whole citrus fruit or a glass of fresh juice of any the citrus fruit after meals will help in iron absorption. You can also squeeze some lime juice in meals for better iron absorption or try making Citrus Watermelon Salad which is an iron rich recipe.

Citrus Watermelon Salad

10. Improves gums and teeth
Regular amounts of citrus fruit consumption improves gums and teeth health due to the presence of Vitamin C. for better oral health have Citrus Salsa as it is rich in Vitamin C.

Citrus Salsa

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11. Build Immunity
Citrus fruits are loaded with Vitamin C which helps to fight against infections like cold, cough and sore throat. Vitamin C enables your body to process WBC (white blood cells) provided you have the correct amount each day. Orange Tabbouleh is a healthy option to include in your diet to boost your immunity.

Orange Tabbouleh, Healthy Orange Tabbouleh

12. Good for Eye Health
Oranges are rich in Vitamin A. Sadly in India, poor rural families who don't get enough fruits like oranges, mango and papaya have high incidence of night-blindness. This is easily preventable if yellow-orange fruits and vegetables like oranges, papaya, mango and carrot are regularly included in the diet. Tomato Orange Carrot and Papaya Juice is a perfect juice brimming with vitamin A and vitamin C.

Tomato, Orange, Carrot and Papaya Juice

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What’s more? They don’t need to be cooked. Just peel or cut them and enjoy their goodness…. But remember not to peel off or chop them and keep for too long as they lose their nutritional values… especially vitamin C as it is a volatile nutrient.

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For details on Lemon – Click here Health Benefits of Lemon

Nutrition Information for Citrus Fruits

Nutritional Information for 1 no. of Citrus fruit
One no.of Citrus Fruit is 106 grams.
RDA stands for Recommended Daily Allowance.

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Ways to make Your Recipes Tangy and Juicy…

A recipe packed with Vitamin A, Vitamin B1 and Vitamin C like Orange Tabbouleh will work wonders due to the health benefits of orange. Orange Grapefruit and Mint Salad amazing salad, grapefruit comes together with orange and mint leaves, dressed in a lovely orange sauce, a rich source of Vitamin A and Vitamin C. Refresh yourself with an antioxidant rich juice like Sweet Lime and Kiwi Juice.

Lemony Tomato, Orange and Carrot Juice

Lemony Tomato Orange and Carrot Juice is a good option for those who are trying to lose weight as it is low in calories and very less amount of sugar with a lemony taste. Citrus Watermelon Salad.

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Try all our citrus fruit recipes from our website and app.

Enjoy!!!