Citrus fruits are an excellent source of vitamins (especially vitamin C), minerals, and fiber. The most common type, oranges, accounts for over half of the world's citrus fruit production. Other popular citrus fruits include limes, lemons, and grapefruit.
Most people are familiar with drinking citrus juice to strengthen the immune system to ward off colds, but citrus holds plenty of other lesser-known benefits, too. Unfortunately, citrus can be risky for some people, including those with citrus allergies or who take certain medications.
This article discusses the health benefits and risks of citrus fruits.
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What Are Citrus Fruits?
There are five main citrus fruits and some lesser-known ones, including:
- Oranges (mandarins, sweet, sumo, conventional, and moro or blood oranges)
- Limes
- Lemons
- Grapefruit
- Yuzu
- Citron
- Sudachi
- Pomelos
- Kumquats
- Tangelos (tangerine-grapefruit hybrid, also called Ugli fruit)
Citrus fruits are commonly eaten raw or juiced. However, you can also preserve them through canning.
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Nutrition
Citrus fruits are packed with immune-boosting vitamins, minerals, and fiber.
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Vitamins and Plant Compounds
Citrus fruits are high in vitamin C. One medium orange contains 53 grams (g) of this vital nutrient. This vitamin is essential for:
- Skin and connective tissue
- Acts as an antioxidant (compounds that protect your cells from damage)
- Boosts the immune system
- Improves iron absorption
Vitamin C is water-soluble, meaning it is not stored in your body, so you must consume it consistently. Citrus fruits also contain:
- Folate
- Calcium
- Thiamine
- Niacin
- Vitamin B6
- Phosphorus
- Magnesium
- Copper
- Riboflavin
- Pantothenic acid
Flavonoids
Citrus fruits are also packed with flavonoids, a plant-based nutrient (phytonutrients). Flavonoids provide many benefits, including:
- Anti-inflammatory
- Antioxidant
- Preventing cell mutation
- Regulating cell function
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Fiber
A medium-sized orange contains 2.4 g of fiber. Fiber is a critical element in your diet because it helps you feel full, aids digestion, and prevents constipation.
Potassium
Potassium is an essential mineral that helps the body's cells function. A medium orange contains 181 milligrams (mg) of potassium. Adults need 2,300–3,400 mg of potassium a day.
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Health Benefits of Citrus Fruits
Citrus fruits' antioxidant, anti-inflammatory, and immune-boosting properties make them healthy choices. Some evidence suggests citrus fruits may also play a role in reducing the risk of certain health conditions.
Low Glycemic Index
The glycemic index (GI) measures how carbohydrates raise levels of glucose in the blood (blood sugar). If you have diabetes, eating foods low on the glycemic index can ensure that your blood sugar rises slowly, helping you manage your diabetes. Under 50 is considered a low glycemic food—an orange has a GI of 43.
Reduce Risk of Kidney Stones
Studies have had mixed results on the role of citrus in preventing kidney stones. In a review of three studies, research showed that grapefruit juice increased the risk of urinary stones, while orange juice decreased the risk. However, smaller prospective clinical studies did not demonstrate an increased risk with grapefruit juice.
Researchers suspect citrus fruit juices may be protective because of their citrate content, which is one of the strongest inhibitors of stone formation.
Fight or Protect Against Cancer
Some evidence suggests citrus fruits may have a protective effect on cancer. Specifically, that citrus fruit was negatively associated with the following types of cancer:
- Lung cancer
- Esophageal cancer
- Gastric (stomach) cancer
- Bladder cancer
- Breast cancer
- Oral cancer
- Pancreatic cancer
However, researchers did not note an adverse risk associated with prostate cancer and even found a positive correlation with that type of cancer.
Boost Heart Health
Research has found that citrus fruits have protective effects against heart disease. Specifically, the flavonoids in citrus fruits protect against:
- Oxidative stress (too many free radicals in the body)
- Inflammation
- Diabetes
- Dyslipidemia (abnormal level of blood lipids)
- Endothelial dysfunction (narrowing blood vessels)
- Atherosclerosis (plaque buildup in artery walls)
As a result, researchers have found that these citrus flavonoids are associated with improved cardiovascular (heart) outcomes.
Protect Brain Health
Flavanones in citrus fruits may have neuroprotective potential. One study found citrus fruits may have a protective effect against the following:
- Depression
- Dementia
- Schizophrenia
- Stroke
While not entirely established, researchers say emerging human studies indicate future potential.
May Shorten Colds
While citrus fruits probably won't prevent you from catching a cold entirely, they may help your immune system fight it faster, thanks to the high vitamin C content. Research shows people who consumed vitamin C supplements shortened their illness by about 8% in adults and 14% in children. The severity of symptoms was also reduced.
Might Help You Stay Hydrated and Absorb Other Nutrients
Whether you consume it juiced or whole, citrus fruits provide good hydration. In addition, due to their high vitamin C content, they help you absorb foods with iron. Therefore, pairing citrus and high-iron foods can help your body make the most of these nutrients.
Risks and Downsides to Citrus Fruits
While citrus fruits' benefits are plentiful, there are some risks associated with citrus fruits.
High Amounts Could Cause Cavities
The high acid content and sweetness can be a bad combination for tooth enamel. Try not to go overboard with citrus fruits; and when you do eat or drink them, brush your teeth well afterward.
Grapefruit May Interact With Certain Medications
Grapefruit and its juices can interfere with how some medications work. That's because many drugs are metabolized by an enzyme called CYP3A4. Grapefruit juice can block this process in the intestines resulting in too much of the drug entering your body.
Examples of medications that interact with grapefruit include certain types of the following medications:
- Statin drugs (cholesterol-lowering medications)
- Blood pressure medication
- Antianxiety medications, like Buspar (buspirone)
- Organ transplant antirejection drugs
- Corticosteroids (steroid medications that fight inflammation)
- Medicines that treat abnormal heart rate
- Antihistamines (allergy medicines)
Since the list of medications is extensive, if you take any prescriptions, ask your healthcare provider about possible interactions before consuming grapefruit.
Whole Fruit Is Better Than Fruit Juice
As with other fruits, the best way to consume citrus is whole rather than juiced. That's because when fruits are juiced, they are absorbed more quickly, leading to a faster spike in blood sugar. One study found that consuming fruit juices was associated with an increased risk of type 2 diabetes.
Citrus Fruit Allergies
Some people are allergic to citrus fruit. While uncommon, citrus allergies are possible. Citrus allergy symptoms are the same as others and may include itching skin or mouth, runny nose, and sneezing.
More serious life-threatening allergies, called anaphylaxis, can also occur. This life-threatening emergency includes wheezing, shortness of breath, and a feeling of doom. If you notice these symptoms, seek medical attention immediately.
Summary
Citrus fruits include oranges, lemons, limes, and grapefruit, among others. They contain high levels of vitamin C, flavonoids, potassium, and fiber. Their antioxidant, anti-inflammatory, and immune-boosting properties have been associated with health benefits, like protection from heart and brain disease, cancer, kidney stones, and reducing the length of a cold. Some people should be careful with citrus fruit, especially those with a citrus allergy or who take certain medications.
