Citrus fruits are not only juicy and refreshing, they are also extremely healthy. Lemons, oranges, limes, grapefruits, tangerines, and pomelos are just some of the juicy fruits classified as citrus fruits.
Like tangerines, clementines are a type of tangerine. They look like tangerines, but are not quite the same. Tangerines and clementines are the second largest group of cultivated citrus fruits after sweet oranges, which include larger varieties, including navel and blood oranges. Tangerines and clementines are both sweet and easy to peel. Clementines look like tangerines, but they’re a little smaller, and their skin is shinier, shinier, and smoother. Their flavor is even sweeter.
Health benefits of citrus fruits
Recently, researchers looked at the dietary intakes of over 7,600 men and women in Australia. They found that eating more whole fruits, including oranges and other citrus fruits, was associated with better insulin sensitivity. It was also associated with other blood sugar assessments linked to a lower risk of diabetes. In addition, citrus fruits contain flavonoids, which are said to have anti-cancer properties. Citrus fruits also have many other health benefits. They are high in fiber and vitamin C, along with other vitamins and minerals.
It is always better to eat the whole fruit rather than the juice, as the juice does not contain fiber. Fiber keeps you feeling full longer. In addition, the digestion of the whole fruit requires more energy than that of the juice. Citrus fruits are naturally low in calories, fat free, high in water and contain less than 60 calories per serving.
Weight loss is perhaps the first thing many people think of when they hear the word “grapefruit”. The so-called grapefruit diet implies that the fruit has some sort of fat melting property that promotes weight loss. Although it is not, grapefruit can be an important part of a sensible weight loss plan. A single serving of grapefruit has just 52 calories, and the water and fiber it contains helps you feel full.
Citrus fruits and drug interference
Grapefruit and some other citrus fruits, such as oranges, can interfere with several types of prescriptions. Many drugs are metabolized using a vital enzyme called CYP3A4 in the small intestine. Grapefruit juice can block the action of CYP3A4 so that instead of being metabolized, more of the drug gets into the bloodstream and stays in the body longer. The result is too much of the drug in your body.
The severity of the interaction may vary depending on the person, the drug, and the amount of grapefruit or grapefruit juice you consume. To find out, talk to your doctor, pharmacist, or other healthcare professional, and read any information that came with your prescription or over-the-counter medicine.
Citrus can be incorporated into your daily diet by adding citrus slices to salads, eating the fruit alone as a snack, or making a citrus sauce.
Try these 3 healthy and tasty recipes
1 QUINOA SALAD WITH ORANGE
6 cl of orange juice, 2 tablespoons of olive oil, 1 tablespoon of agave nectar, half a teaspoon of salt, half a teaspoon of pepper, 3 cups of quinoa, cooked (or 1 cup dry), half a cup of onions, half a cup of cranberries or dried cherries, 500g mandarins, canned in their juice and drained. You can also use 2 clementines, peeled and sectioned, half a cup of sliced almonds, toasted.
For the dressing, combine the first five ingredients in a small bowl and whisk until well blended. Prepare quinoa as directed on package. Remove from heat and let cool. Once cooled, add the onions, dried fruit, oranges and dressing, and toss gently until combined.
Nutrition information per half cup serving: 145 calories; 5 g of fat; 0.5g saturated fat (3g monounsaturated fat; 1g polyunsaturated fat); 0mg of cholesterol; 65mg sodium; 24 mg of carbohydrates; 2g fiber; 3g of protein.
2 CITRUS SALAD
2 oranges, 1 red grapefruit, 2 tbsp orange juice, 2 tbsp olive oil, 1 tbsp balsamic vinegar, sweetener, if desired, 4 cups spring greens, 2 tbsp soup of nuts, such as peanuts, walnuts, sliced almonds or pecans.
Peel and cut the oranges and grapefruits. In another bowl, whisk together orange juice, olive oil and vinegar. Add sweetener to taste. Pour the mixture over the fruit segments and toss gently to coat them evenly. To serve, divide the spring greens among individual plates. Top each with the fruit and dressing mixture, and sprinkle each with half a tablespoon of nuts. Serve immediately.
Nutritional information per serving of 1 cup of salad and half a cup of fruit (with pine nuts and without sweetener): 166 calories, 10 g fat (1 g saturated fat; 6 g monounsaturated fat); 0mg of cholesterol; 11mg sodium; 17g of carbohydrates; 3g fiber; 2g protein.
3 CITRUS DIJON VINAIGRETTE
2 tablespoons Dijon mustard, 1 cup extra virgin olive oil, half a cup wine vinegar, 2 tablespoons fresh parsley, chopped, 90g liquid agave nectar, half a teaspoon coffee salt, half a teaspoon of black pepper, Zest of half a lemon, Zest of half an orange, juice of an orange.
Place all the ingredients in a jar. Put a lid on the jar and shake until all the ingredients are well mixed. Place the dressing in the refrigerator and let it chill for 24 hours. This dressing will keep for 2 weeks in the refrigerator.
Nutrition information per 2 tablespoon serving: 145 calories; 14 g fat (10 g monounsaturated fat; 2 g saturated fat); 0mg of cholesterol; 95mg sodium; 7g of carbohydrates.
