In winter we all feel less 30th than in summer. But this doesn’t mean that the body doesn’t need water in wintertime. An adult needs an avg of about 100 bit of water everyday, due to which the other parts of the body can function healthily. The lack of water in the body (dehydration) is most visible in our skin. This makes a face more dry and lifeless. Fatigue, change in urine colour and dizziness are also a sign of dehydration. In such a situation, you must keep yourself hydrated in winter and for this, besides drinking water, create hydration in the body through fruits. Citrus fruits can help you to overcome the lack of hydration in the body. Also, eating citrus fruits in winter has its health benefits, about which we talked to the dietitian, dietician Delnaaz T.Chanduwadia, who is a nutritionist at Jaslok Hospital and Research Center. And HOD nutrition and dietetics of dietetics.
What Are Citrus Fruits?
Citrus Fruits originate from trees and plants belonging to the genus Rutaceous. Their special thing is that they contain a high amount of citric acid, and usually they are juicy and fleshy pulp. Citrus fruits are rich in nutrients that provide health benefits. For those who want to lose weight and avoid eating high calories, citrus fruit is very beneficial. For example, a medium-sized orange contains about 60 to 80 calories, while a bowl of grapes has about 90 calories. Simple carbohydrates glucose, sucrose and fructose are also found in them. Dietary fiber found in citrus fruits contains pectin which binds to cholesterol and helps to get it out of the body. Such as
Here are Top 5 Citrus Fruits –
1.) Orange
Orange is rich in vitamins A, B, C, calcium, magnesium, potassium, phosphorus and other nutrients. They are rich in antioxidants, which increase the immunity and protect the body from seasonal diseases.
2.) Grapes
Grapes are also slightly sour. It is an immunity booster and protects you from various types of diseases. Vitamin C is found in grapes which also has immunity enhancing properties. So for a strong immune system, definitely include grapes in your diet.
3.) Tangerine
Tangerine is like orange, but its colour is slightly darker than orange. Also, it is slightly smaller than orange in size. Tangerine helps reduce inflammation in the body and protects the body from the damage of fine radicals. Apart from this, they also promote the growth of cells.
4.) Sweet Lemon
Sweet Lemon food is very beneficial for your mouth health. They help reduce gingivitis and reduce the symptoms of diseases like scurvy.
5.) Grapefruit
Grapefruit is a fruit similar to lemon, but among the citrus species, it is the least sour and slightly sweet. Drinking grapefruit juice does not cause calcium, potassium and phosphorus deficiency in the body. It reduces digestive problems.
Here are Top 10 Citrus Fruits Benefits –
1.) Take Calories
Citrus fruits are low in calories so that anyone can eat them. Most of all, it is beneficial for people with weight loss. So, If you need to lose weight, then definitely include citrus fruits in your food.
2.) Fiber-Rich
Soluble fiber helps in regulating the bowel movement. It helps in clearing the stomach and protecting it from problems like constipation. So if you have constipation, you should eat citrus fruits.
3.) The PH of the Body Balances
Citrus fruits help trigger the process of our body. They help in the condition of kidney stones. Citrus fruits or their juices help to alkaline the renal system, changing the pH of the body and reducing kidney stones.
4.) Citrus Fruits Are Rich in Antioxidants
Many diseases or health conditions occur due to non-neutralization of free radicals. The antioxidants found in citrus fruits help the body and face fight stress and decrease fine radicals.
5.) Contains Vitamins
Citrus fruits are extraordinarily high in vitamin C. They are also rich in KC8 (potassium) and P4 (phosphorus), which help in strengthening your immune system. Due to this, you can fight seasonal diseases easily.
6.) Enhances Collagen
Vitamin C helps in collagen production. Collagen is the most broadly found protein in the skin and nails of our hair. When we start ageing, collagen production in the body starts decreasing due to which hair and skin changes. Therefore, the intake of vitamin C helps to keep hair and skin etc. healthy.
7.) Is Rich in Calcium
Citrus fruits help other nutrients absorb better in the body. For example, vitamin C is very beneficial in the absorption of calcium, catechin. Apart from this, they are helpful in the absorption of iron, which improves our red blood cells.
8.) Citrus Fruits Are Rich in Potassium
Citrus fruits are rich in potassium, which is very beneficial for your heart health. Potassium is good for muscle contraction, fluid regulation, etc. Also, consuming foods rich in potassium reduces the risk of stroke.
9.) Prevent Water Scarcity
Citrus fruits help in maintaining the state of hypertension in the body as they contain up to 80-90 per cent water. You drink its juice, or you eat them, they will not let the body lack water.
10.) Protects Parkinson’s and Alzheimer’s
Some studies have found that the consumption of citrus fruits helps improve cognitive function, reducing the risk of mental illnesses such as Parkinson’s and Alzheimer’s. It is also rich in a flavonoid called quercetin, which is beneficial in reducing chronic inflammation in the body.
The best time to intake citrus fruits is a morning breakfast or lunch of the day. Consuming them in juice form is also very beneficial, but if you want to reduce sugar intake in juice, then eat it like this. So, include these citrus fruits in your diet during winter and take advantage of all these health benefits.
