Citrus superheroes

Oranges, lemons, limes and grapefruit... like rays of sunshine in your fruit bowl, they’re brilliant health boosters too. KIM JONES discovers why

BOOST YOUR BRAIN HEALTH

Snacking on citrus fruits and drinking their juices can give your brain a boost, researchers at the University of East Anglia have found.

“Scientists believe citrus nutrients are doing two things in the brain – firstly improving the delivery of nutrients and oxygen to blood cells and, secondly, helping to lower inflammation and neutralise cell damage,” says Dr Carrie Ruxton from the Fruit Juice Science Centre.

“These actions are important for slowing age-related cognitive decline and potentially helping prevent degenerative conditions of the brain, such as dementia.”

IRON AWE

Squeeze lemon on to wilted spinach, add lime to a lentil dish or drink a glass of orange juice with your fortified breakfast cereal.

The high levels of vitamin C in citrus fruits help your body absorb non-heme (plant-based) iron more easily. This is particularly important if you’re a vegetarian or vegan.

EXTRA PROTECTION

Plenty of research has linked citrus fruit consumption with a lower risk of developing lung, breast, pancreatic and oesophageal cancers.

It’s thought the high levels of vitamin C and bioactive compounds such as flavonoids, carotenoids and limonoids in citrus fruits could protect against inflammation and oxidative damage to DNA, which plays a part in developing cancer.

LOWER YOUR LDL

Some studies show people who eat citrus fruits had higher “good” HDL cholesterol and lower “bad” LDL cholesterol levels.

“Citrus fruits, like lemons, limes, oranges, mandarins and grapefruit are rich in soluble fibre and flavonoids, which have antioxidant and anti-inflammatory properties,” says registered dietitian Marcela Fiuza (marcelanutrition.com). Together these can have beneficial effects on blood cholesterol levels.”

Do note, though, that grapefruits and grapefruit juice can adversely interact with many medications, including some statins, immunosuppressants and medicines for high blood pressure, Crohn’s disease and cancer so check with your GP if you’re unsure.

STONE COLD

Painful kidney stones occur when waste products in the blood form crystals, which can turn into hard stone-like lumps and may lead to kidney infections or damage.

“One particular type of kidney stone is caused by low levels of citrate in urine,” explains Marcela.

“Citrus fruits can raise the levels of citrate in the urine and might lower the risk of kidney stones. Studies have found that kidney stones are more common in people eating lower quantities of citrus fruits.”

KEEP YOUR HEART HAPPY

“Many compounds in citrus fruits – including flavonoids and soluble fibre – can benefit heart health by improving cholesterol levels, lowering blood pressure, acting as antioxidants and reducing inflammation,” says Marcela.

IMPROVE IMMUNE SYSTEMS

Citrus packs a punch with plenty of vitamin C, stimulating the immune system to produce white blood cells and help them function in the best way to fight infection.

And while vitamin C cannot stop you from catching a cold, it could help you get rid of the symptoms more quickly.

According to the NHS, adults need 40mg of vitamin C daily, which is easily obtained from just one medium-sized orange.

CURB CATARACTS

Cataracts occur when the lens of the eye becomes cloudy due to oxidation.

A study by King’s College London found participants who had a higher intake of vitamin C cut their risk of cataract progression by a third compared to those who consumed less vitamin C as part of their diet.

The researchers explained that the fluid in the eye that bathes the lens is high in vitamin C, which helps to stop the lens from oxidising and protects it from becoming cloudy.

It is thought that increasing your intake of vitamin C, which is plentiful in all citrus fruit, has a protective effect on cataract progression.