Tart and Tasty Citrus Fruits Good for Your Heart!

Fresh, healthy fruit during the winter months can be hard to come by. Fortunately, citrus fruits are a great option you can find readily available at nearly all grocery stores this time of year. Citrus fruits include lemons, limes, oranges, tangerines and grapefruit. Colorful and flavorful, they also provide many health benefits.

Citrus fruits are chock-full of flavonoids, which is the plant compound responsible for these juicy fruits’ beautiful color. A study published in a 2019 edition of Nature Communications indicates that ‘a moderate, habitual intake of flavonoids’ is associated with a decrease in cardiovascular and cancer-related mortality. Another study published in a 2021 issue of Hypertension suggests flavonoids may influence gut bacteria in a way that lowers blood pressure.

Research has demonstrated citrus fruit’s impact on reducing the risk of death from cardiovascular disease. One research study published in the European Journal of Epidemiology found women who reported high citrus fruit and juice intake were far less likely to develop fatal cardiovascular disease or suffer from stroke than those who didn’t eat citrus fruits.

High in fiber, citrus fruits can support good digestive health, help control blood sugars and help you maintain a healthy weight. The soluble fiber and flavonoids in citrus fruit may also help improve your cholesterol level by raising the HDL (good) cholesterol and lowering the LDL (bad) cholesterol. High-fiber foods like citrus fruits can also help you feel full for longer. Their low glycemic index means they won’t spike your blood sugar as much as some other foods. One cup of orange segments has approximately 4 grams of fiber, most of which is soluble fiber, the kind that helps lower cholesterol and control blood glucose.

These tasty fruits are also high in B vitamins including thiamine and folate, which may help maintain heart health and reduce inflammation. Finally, citrus fruits are high in potassium, which can help manage blood pressure and has been linked to lower risk of stroke and heart problems.

Citrus Fruits Have Other Health Benefits Too

Citrus fruits are high in vitamin C, which is important because our bodies don’t produce this nutrient on their own. Vitamin C is critical for immune function and can help your body resist infection, heal wounds, produce collagen and support the absorption of iron. Getting your recommended daily value of vitamin C may also help shorten the duration and severity of the common cold. Just one juicy orange offers 70 milligrams of vitamin C, which is more than the daily recommended intake of 60 milligrams for adults.

Finally, citrus fruits contain about 90% water, which means snacking on oranges or other citrus fruits throughout the day can help you stay hydrated. They also taste great in water, making it easier to stay hydrated for those who don’t love plain water.

Tips for Enjoying Citrus Fruits

Enjoy both the fruit and the zest (outer rind) of lemons on heart healthy foods including fish and vegetables. Add a squeeze of orange, lemon, or lime to your water or sparkling water for added flavor.

Add oranges or grapefruit to your salad for a burst of color and sweet and tangy flavor. Make guacamole and squeeze fresh lime juice into the mixture. Use citrus fruits in a salsa for added flavor.

What About Juice?

While eating citrus fruit has many health benefits, be careful about drinking too much citrus juice. One serving of fruit juice has a lot of sugar and much less fiber than a serving of fruit. Citrus fruit juice is also high in sugar and acid, and drinking too much can coat your teeth with sugars and erode tooth enamel and lead to tooth decay.

This blog is adapted from Heart to Heart Magazine. Subscribe today.