Citrus fruits, such as orange or pineapple, provide benefits, mainly for the formation and maintenance of the health of cells throughout the body, this is because citrus fruits are rich in vitamin C, which is an essential component in the formation of collagen, therefore For example, a protein that gives elasticity and firmness to the skin.
In addition, citrus fruits also strengthen the immune system, they are important for preventing diseases, such as scurvy, and for increasing iron absorption, thus helping to combat anemia.
Therefore, the main health benefits of citrus fruits are:
- Improve the functioning of the immune systemas vitamin C favors the activity of cells responsible for the immune response;
- Fight anemiaas it favors the absorption of iron in the intestine;
- Maintains beautiful and healthy skinas they are rich in antioxidants, preventing damage caused by free radicals to cells;
- Help you lose weightas they have few calories;
- Reduce constipation, as they are rich in fiber;
- Improve the body’s hydrationas they are rich in water.
Despite all the benefits of citrus fruits, anyone who has inflammation of the esophagus should avoid these fruits, as they can aggravate the pain. In these cases, it is recommended to consume foods with less vitamin C, such as avocado, apricots, pumpkin or zucchini, for example, to get the amount of vitamin C the body needs, without harming the inflammation of the esophagus.
List of citrus fruits
Citrus fruits are all those that have a high amount of ascorbic acid, which is vitamin C and is responsible for the acidic flavor of these fruits. Some examples of citrus fruits are:
- Orange,
- Tangerine,
- Lemon,
- Lima,
- Strawberry,
- Kiwi.
A serving of 100 g of strawberries or 1 glass of natural orange juice per day, for example, is enough to meet the body’s daily need for vitamin C, which for a healthy adult is 60 mg.
The best way to eat citrus fruits is natural, without any processing, because vitamin C is damaged by light, air and heat. Citrus fruit juices should be placed in the refrigerator in a dark, covered jar, for example, to prevent the vitamin C from spoiling. Cakes with citrus fruits, such as orange cake, no longer contain vitamin C because the heat destroys the vitamin when baked in the oven. Discover other foods rich in vitamin C.
Citrus fruits during pregnancy and breastfeeding
Citrus fruits during pregnancy and breastfeeding help women to ingest the necessary amount of vitamin C for the body, which is higher during pregnancy and breastfeeding.
Pregnant women need 85 mg of vitamin C per day and lactating women need 120 mg daily, which are amounts easily achieved with 2 servings of citrus fruits weighing 100 g, such as orange and kiwi, for example.
As citrus fruits have fiber, they can cause abdominal discomfort in the baby. If the mother notices changes in her baby when she eats citrus fruits, she can opt for other foods that are sources of vitamin C, such as bananas and carrots, for example.
