Citrus fruits

Citrus fruits

Citrus fruits: the tastiest, the healthiest!

Citrus fruits appeal to young and old and are one of the healthiest types of fruit in nature. This is proven time and again in many studies worldwide. Citrus fruits are best enjoyed as a fresh juice because of their incredibly delicious taste and high concentration of vitamins, minerals, dietary fibre and other healthy substances. In addition to the acclaimed Vitamin C, citrus fruits also contain B vitamins, Beta Carotene and vitamin E, and the minerals calcium and potassium.

Eating and drinking citrus fruits daily ensures a more wholesome diet. They help prevent chronic illnesses and infections, as well as colds. Citrus fruits promote wellbeing and support the immune system. They are a welcome addition to many recipes!

Background

Citrus fruits need plenty of sun to grow. Citrus fruits only grow in hot countries such as Greece, Italy, Spain and Israel. There are 1500 kinds of citrus fruits. The most well-known are lemons, mandarins, oranges, limes and grapefruit. However, the majority of citrus fruits are actually hybrids. The orange is a hybrid and not a separate variety! At Mehadrin, we offer 3 fantastic grapefruit hybrids: white grapefruit, red grapefruit and the “Sweetie”.

Jaffa citrus fruits

Jaffa citrus fruits are guaranteed to be of excellent quality because they grow in the best conditions without artificial light in real, warm sunshine. The ancient city of Jaffa is a picturesque old port city near Tel Aviv. Israel’s citrus fruits used to be exported from this port. Jaffa citrus fruits are exported worldwide for their quality and pure taste. Our Jaffa growers produce Jaffa fruits with love and passion.

What makes citrus fruits so healthy?

Citrus fruits are bursting with natural goodness. They are very rich in healthy nutrients and very low in fat, cholesterol and sodium. Citrus fruits release energy rapidly because of the natural sugars and they have relatively few calories. An orange contains an average of 60 kcal, a grapefruit 90 kcal, and a mandarin 30 kcal.

In terms of vitamin C, lemons and grapefruits contain the highest concentrations of this water-soluble super vitamin. Lemons and mandarins are high in calcium, whereas oranges and mandarins are high in Beta Carotene (the plant form of vitamin A).

Unique combination of nutrients

The unique combination of nutrients citrus in fruits increases absorption of Vitamin C by the blood cells. Citrus fruits contain over 100 different phyto-nutrients, including the well-known polyphenols, which appear to have an anti-oxidant effect.

Dietary fibre

Citrus fruit are an excellent source of dietary fibre. Dietary fibre is not absorbed by the body because it is immune to human digestive enzymes. As it passes through the intestines, dietary fibre releases its healthful effects. It ensures a feeling of fullness, delays sugar absorption and lowers cholesterol levels. Citrus fruits contain high concentrations of the fibre “pectin” in particular (65-70%), more than is found in most other kinds of fruit! 30% of pectin is found in the white part of oranges and lemons.

In animal experiments, pectin was found to reduce inflammation. Cancer cells respond to a signal from citrus pectin not to attach themselves, thus they form no new blood vessels.

In a study of men with high cholesterol levels, researchers found that the addition of Pectin to their daily diets lowered levels of “bad Cholesterol” (LDL) after 4 weeks.

Pectin is also used to make jam.

Vitamin C (Ascorbic acid or L-Ascorbic acid)

Vitamin C is a water-soluble vitamin that we require daily. It protects against harmful substances and prevents disease. This is thought to be due to the powerful antioxidant effect of vitamin C. This helps reduce the damage caused by free radicals in the body and counters the aging process. The results of studies with antioxidants are not yet entirely clear. However, it is unequivocal that vitamin C stimulates the collagen process and promotes wound healing. It protects the body against many  viruses and infections and even promotes sperm quality in men, thus improving male fertility. Studies at the University of Texas showed that men who consumed in excess of 200 mg Vitamin C had more reproductive cells in their sperm than men who consumed less.

Good to know: Vitamin C promotes the absorption of iron. If you eat an iron-rich product (such as turkey or spinach) together with pressed citrus fruit juice, the vitamin C ensures the iron is absorbed 4 times more effectively!!

Summary of health benefits:

Ensures a wholesome, healthy diet

Helps prevent cardiovascular disease by lowering LDL and blood pressure.

Is beneficial for cancer prevention.

Prevents osteoporosis

Reduces the risk of anaemia through improved iron absorption.

Keeps weight in check naturally (satisfies appetite, low fat content)

Is beneficial in preventing kidney stones

Naomi de Jong, dietician