Mandarin mood
Since childhood many of us have heard that citrus fruits are very useful because they are rich in vitamin C. This is partly true. In citrus, there is really a high content of this strongest antioxidant, but this is not the only reason to consume mandarins, oranges and grapefruits.
So, what else citrus is worth loving for, in addition to the fact that they are very tasty.
These fruits are fairly low in calorie content. In a small tangerine, there is only about 35-40 kcal, the average orange is 60-65 kcal, and grapefruit is 80-100 kcal. While the average banana is 120-150 kcal.
Mandarins, oranges and other citrus fruits are rich in fiber, as well as in a number of vitamins and trace elements: phosphorus, magnesium, zinc and others. One orange is enough to get a daily dose of vitamin C. And this vitamin is simply necessary for strong immunity, blood vessels and healthy skin.
Do not forget about flavonoids, carotenoids and oils. These substances have an anti-inflammatory effect, and also release free radicals from the body.
A number of studies show that the use of fruits rich in citric acid has an effect on the formation of kidney stones. Forty years of analysis showed that people who regularly eat citrus have a lower risk of urolithiasis.
The high content of vitamins, minerals and fiber has a positive effect on cardiovascular diseases, improves brain function, and even reduces the risk of cancer.
As with any fruit the quantity is important. Citrus fruits contain a large amount of fructose. The liver is not capable of processing large amounts of fructose and all excess goes to the fat depot. Therefore, orange fresh is not the best choice. For one glass of such fresh juice you need 4-5 oranges. And this is a huge amount of fructose without fiber.
The best choice is simply to eat whole fruit.
Links:
Changing trends in the American diet and the rising prevalence of kidney stones
Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group
Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health
Neurodegenerative Diseases: Might Citrus Flavonoids Play a Protective Role?
How bad is fructose?1,2